Time flies when you’re having fun. 3 weeks back into F3 since we opened up, I thought that since we missed the 3 year Painlab get-up in April, let’s cook-up a beat down that would be a testament to what Painlab is about. This workout was focused on muscles, core, and stay-in-place cardio. Linus and VooDoo were warming up when I arrived, I set up shop, and was allowed to do the warm-up after everyone rolled in. Good thing to warm-up Painlab is to stretch all parts of the body. The following does that:
Warm-up (in cadence)
15 SSH
10 Squat
10 MNC
10 IWalkers’
10 Merkins
20 LBC
Only 2 campers today, the other 8 come with me to visit Frank at the circle. Quick disclaimer about F3, why Painlab started and I encouraged them to challenge themselves today. Keep in mind, it’s probably 7:10 at this point? HIPAA came out despite his injury and was the shot-caller (great work!). Today’s workout:
15 Swings – 10 Burpees
15 WWII sit-ups – 8 Burpees
12 Overhead press – 6 Burpees
20 Flutter Kicks – 4 Burpees
12 Front Raises – 2 Burpees (10 count)
20 Calf Raises – 9 Burpees
15 Merkins – 7 Burpees
30 LBC – 5 Burpees
10 ea. Lunges – 3 Burpees
12 Wide Grip Merkins – 1 Burpees (10 count)
10 ea. Backwards Lunges – 2 Burpees
10 Diamond Merkins – 4 Burpees
60 sec. People’s Chair – 6 Burpees
15 CDD – 8 Burpees
10 ea. Skull Crushers – 10 Burpees
15 Squats – 8 Burpees (10 count)
15 Dips – 6 Burpees
10 ea. Rows – 4 Burpees
20 American Hammers – 2 Burpees
That put us at 103 Burpees. But, it was only 7:30. Well done!! Doing the Burpees after a 60 second people’s chair was a new experience. Highly recommend it. Just then Hushpuppy and Linus show up from their run. What timing :/
So what to do the rest of the time? I asked each person to name their favorite exercise, and that we’d do it.
Clavin – Burpees – we did 10 (Screwed up my 103 number)
Sledge o Matic – MNC – we did 50 in cadence (nice)
Les Nessman – LBC – did a lot
VooDoo – CDD’s (I think, having trouble remembering)
Pedal – Freddy Mercury’s (of course)
Herme – Merkins (I think…)
Double-stuff – maybe he was CDD’s, I was pretty tired at this point. Maybe burpees. Blargh
Tube – cannot remember…
Hunch-Back – Bobby Hurley’s . I don’t think I completed all these. Felt bad but was busy yapping with HIPAA.
HIPAA – Burpees again? I think he called 5 or so.
Rudolph – due to popular opinion, I called body-destroyers.
Still a great amount of time left, it flies when you’re having fun? Double-stuff said he wanted to focus on core work, so I obliged. We went around a bit with various core exercises. When about 8 minutes were left, I omaha’d to some yoga to cool everyone out. I also enjoyed having White Zombie on the playlist while holding warrior pose 2. TIME.
ANNOUNCEMENTS – keeping our eyes peeled for Ville to Ville guys today. Also the Farmers Market will have a mask give away tomorrow, 1 mask per car. Most likely with HIPAA making it back out, and having his injury, the Matrix is on hiatus.
Prayers – Les Nessman family, our community, our nation in light of recent events, HIPAA gut.
MOLESKIN – A fun but tough workout. I want the guys to have a sense of pride in what they accomplished. I asked if they could have done 103 burpees and the other exercises in roughly 20-25 minutes a year ago. The answer is they are getting better every day. Be a HIM, push yourself when you can.
See you at Painlab 4th anniversary. Always a pleasure.
Rudolph