What a great way to start the 39th year of my life, let’s lead Painlab! The fact that I had no weinke wasn’t going to faze me, I’ve had a LOT of research and exercises in my time that are: easy to modify, low to zero impact, and good for building muscle. But being a Bday jam, I thought having a little fun was in order.
The day technically started with Pedal, RPO and I cat-calling to Linus about how sexy he is as he was jogging towards Gashouse on Garrison. Boy is putting in work. They helped me set up Painstations around Frank, who I hadn’t seen in awhile. We go over to see Linus forming the circle, he warmed us up, HIPAA and Mayor got their weights, and 13 HIMS did PainLab:
SSH x 15, Low Slow Squat x 10, MCC x 10, IW x 10, Merkin x 10, LBC x 10
DORA – 100 Merkins, 200 Squats, 300 LBC – this was warming up still, but had to Omaha for time. I was solo man out, but here comes Dr. Feelgood!! Now we’re rocking. I had the partners bear crawl to the steps, crawl up the steps, side lunge across, bear crawl back. This was good heart starter. I caught a thorn in my hand that has caused a lot of pain in my finger. At a cookout that night Gastone and Pedal made fun of me. Back to the workout. Omaha to Painstations.
PAINSTATIONS – lots of guys, so had to come up with a few on they fly. They were:
Diamond Merks – Curls – Slamball – Thrusters – AmHam – Tricep Ex – Squats – Plank – Burpees – Lunges – Swings – something else: do 8-12 reps, 3 team claps, rotate, I count to 10, repeato. During this time we reviewed what F3 is, the 5 rules, and discussed renewal. Since we had an FNG there, we had to cover some basics, but a birthday, hell everyday, is a chance at renewal. Don’t let a birthday, a new-years resolution or the day of the week dictate how great your chance for renewing your spririt, your body, your mind, whatever you need, to get refreshed and start anew. We did this until it was about 15 ’till, then broke out….
DR. FEELGOOD DRILLERS – I was tickled Feelgood made it, because I named this exercise after him. I gave a brief rundown on why I created these, which is well documented, but let me tell you, either I’m way out of shape or these are just awful. Everyone lines up, mimic my movements, which includes squats, merkins, feet chops, quick twists, monkey rolls, whatever. Pedal, Feelgood, Mayor and HIPAA helped here until 10 till, then we broke out….
DODGEBALL – yes, bought an old-school playground ball the night before (thanks M), and we played Dodgeball. I was on team Big Dawg, and we lost 2-1 to team Sandy V. I played terribly but had fun. THen the rest of the Pax joined for a mega-game. It came down to a 3v2 with time almost up, then Hunkajunk caught a ball with his feet. I called it on that, Team Sandy V prevailed.
We circled up, announcements about Burpees by the Lake, remember Tully is coming next weekend, Snowbird retreat, something else. Named FNG Teddy Bear (ha!). I was grateful to be able to pray us out.
MOLESKIN – another workout in the books, another day in the books, another year in the books. Tomorrow will be even better, relishing the friends and families we have. Men, you live better than 99.9% of human history. Don’t sweat the small stuff, because everything is small stuff. If you need help, dial up Rudolph any time, truly blessed person to enjoy your sharpening Many hands make light work!