F3 Gastonia

Fitness, Fellowship, Faith

Author: Rudolph (page 1 of 2)

Plyo Lab

Time to experiment!  At the Community Run a week ago I had a baaaaad time running.  But this just strengthens me to do more core, and hydrate.  Then I read about how some high-impact plyometrics might actually help versus hurt someone like me.  So I read up a bunch, and it just happened that Gastone put the call out for Q’s.  I asked him to make it a “Mystery Q” so that folks who thought they were walking into Pain Lab wouldn’t be averse.  Introducing the Plyo Lab:

Disclaimer was given (as it literally says this in the articles I read):  Plyometrics are not for people on the rebound of injury, or those new to exercise.  If we would have had an FNG I would have told them to take it easier than they’d like.  But we did have Clavin who is grinding out a meniscus injury, and HIPAA met him with the intent of doing kettlebell work.  Pain Lab & Plyo Lab, supa-hot!!

Warm-Up:

25 SSH

10 IW

10 Low Slow Squat

10 Merkins

10 LBC

Pledge of Allegia……..oh wait, RECOVER.  DID YOU HEAR THAT WHOOPEE?!?!?

Pledge of Allegiance.

The Thang:

Run to Harris Teeter (or whatever it is now) parking lot.  Told them we would essentially do stations to a pre-set time.  I had 19 exercises to get done, with a few breaks inbetween.  Goal was 30-45 seconds per station (my call), then jog, karyoka or backwards run for about quarter to a half of the lot, then do the next.  Over and over again, no stoppage.   Here’s the exercises done:

  • Plyo Pushup
  • Squat Thrusters
  • Plyo Lateral Lunges
  • Reverse Lunge with Knee up(right leg touch, up in the jump)
  • Box Drill
  • Frog Squat Jump
  • Long Jump
  • Burpees with a Tuck Jump

WAVE OF MERKINS – took a break and everyone circled up.  At first, everyone circled too close!  Ya gotta give me room to swing a cat here.  But a Wave of Merkins was accomplished.  Short Sale did not like the ease, so he held out just about every time it was on him.  Good work! Now back to the horror show:

  • Lateral Triple Jump (make an L – Right jump off right foot, forward hop to left, hop to and together)
  • Alternating Lunge Jump
  • Tuck Jumps
  • Judo Roll with Jump
  • Kneeling Jump Squat**** Omaha’d to Rocky Balboa’s.  These felt so good after all this plyo work.
  • Full-Body Plyometric Push-Up (got some total air after someone asked what to do.  Kinda fun).
  • Single-Leg Deadlift into Jump
  • Horizontal Jump to Tuck Jump
  • Pistol Squat Roll with Jump (lower the body on one leg until no more, roll back up)
  • Plyometric push up to squat

WAVE OF MERKINS – this time Whoopee got in on the hold-out portion.  And Short Sale.  No problem by me, I’ll just cut it short!

SPRINTS – Line up by partner.  Lamp post to Lamp post.  I said next pair after me and Breaker Breaker wait until we’re halfway through.  Then I said, screw that, wait until we are ALL the way down.  Surprise, surprise, here come Whoopee and Squirt just about the time BB and I finish.  Sorry jokers got me again.  We did this times 2

LBC x 50 OYO (catching my breath 😉  )

GASTONE GIVE-UP: told Gastone to lead us home, and do an exercise of his choice.  It’s his AO, so I like to do this when possible.  He took us to the loading dock, and 5 rounds of hop-up/lunge walk circles.

MARY:  with American Hammers, Flutters, LBC, and MORE FLUTTERS.  Time.

Name-o-Rama, prayers for F3 brothers, JK2 family, Breaker Breaker family and community.

MOLESKIN:  A week or so ago I saw my friend Gastone state in a BB that more folks needed to take the helm on the Black Knight workout.  When he asks, we gotta step-up.  I hope to repeat this one sometime soon, and I appreciate the mumble chatter that I heard, no matter how much grief I might have given the boys during that time.  Heck, Pain Lab has required metal, and any talk from you guys is good talk.  Until next time, AYE!

Rudolph

The first rule of F3ight Club….

I was jogging (yes, painful) through the neighborhood Wednesday when Billy Madison called.  He’s asking for a jump rope.  Why?  He has another crazy movie-themed workout in mind.  This time he wants a piece of the Rocky saga.  I told him we do boxing exercises all the time at Painlab.  I run over to his side of the neighborhood, we get stupid, here’s the result:

10 HIMS showed up to a GasHouse workout.  They thought were kidding, then I broke out the hand-wraps and the Rocky soundtrack blasting.  3-4 would have been Painlab exclusive, I hope the following satisfied:

WARMUP – Billy Mads style

Side Straddle Hops

Cherry Pickers (really cotton, or possibly maize….low reach)

Morroccoan Night Clubs

CIRCUIT 1 – F3 Boxing exercises with Billy Mads

Money Mayweathers x 10

Rocky Balboas x 50 each leg

CIRCUIT 2 – Boxing Core Work with Rudolph

Bicycle LBCs x 25

Side Plank Raises x 15 (I saw this didn’t feel good to some.  Will repeat soon).

T-Merkins x 10 each side

Situp Punch Combos x 20

Ball Pass Runners x 20

American Hammers x 20

we did something else, but my Weinke on this disappeared.  It was good core work, a little different to do so early.  The Community Run reminded me I constantly need to do this, and drink water, to loosen my back.  Highly recommended.

PLEDGE OF ALLEGIANCE

CIRCUIT 3 – Roadwork

Billy Mads led an indian run to Grier while a few of us did lunges, kickers and other routines with arms extended for a period to when we all met at Grier.  First time we’ve done this, I think it worked okay.  At the PL we usually do a Jacobs Ladder or something else.  We had a truly injured soldier with us, so again this worked for the zero/low impact commitment.

CIRCUIT 4 – B&R’s Boxing Gym

Fun time!  Time for some boxing stuff.  10 guys, so 2 to a station.  I got to work with Top Hat.  Despite the Duke fandom, he’s top notch.  I gave a short lesson on boxing (arms always up, we don’t do Tae-Bo, we actually put power into punches, and make sure your hips are into it).  3 minute rounds, just like boxing, here’s what you do:

Station 1 – Heavy Bag/Merkins – one partner does 25 merkins while the other pounds on the heavy bag.  Warning was given – if you don’t hit something right, you WILL break your wrist.  No one did.

Station 2 – Jump Rope – giddy-up, 3 minutes of hopping.  If you do jump rope you will have a baboon heart for cardio.  I love it.

Station 3 – Shadowboxing – it was pure genius (luck) that the punch combos written on the board came out to exactly 3 minutes.  Shadowboxing can be intense, it’s all up to you.

Station 4 – Rocky’s Log – remember that scene where Rocky has a log and is lunging up a snowy hill?  Yeah, Billy Madison did.  So we grabbed a few of my weight bars, loaded them up, 3 minutes of lunges.  Just make sure you take  a break after you go the distance.

Station 5 – Chase the Chicken – to me, my favorite, and the hardest.  It was a NUR.  Billy gave us a dog toy chicken, one partner does 3 Burpees, the other backwards runs, chase him down, repeat.  CHASE THAT CHICKEN!!

CIRCUIT 5 – Roadwork

Back we went.  Billy and Clavin had to jet, but we had 8 minutes left.  Let’s do some…..

CIRCUIT 6 – Arms & Abs

Rudolph calling, holding Plank, low plank, Mountain Climbers, Jack Webers, all intermittent.  I hope this gave a good shoulder/pec routine.  I felt it, so there you go.

CIRCUIT 7 – Round Robin Mary

Everyone contributed an exercise, and we finished with each member doing one around the circle, and then the bells.

CIRCUIT 8 – The important stuff

we ended in a Circle of Trust, and said prayers for fellow F3 brothers, the families of JK2, Hunchback and for all of you.  It was a blessed day for sure.

MOLESKIN – Billy Madison does some of the most fun stuff.  I was discussing with Gastone at a school event the night before, he was just about to break his vow of “through the week only” to come.  That’s when you know you’re doing something right.  For me?  I loved boxing.  I hate that Mayor couldn’t come, as he takes joy in it too.  There’s something about the type of cardio you get, and you can really push yourself.  For someone who has a hiccup running, it goes a long way.  I appreciate everyone playing along, even JK2 joining the Sargento club of talking Painlab smack.  The Saturday Gashouse crew is special, it all started here, so when you feel crazy and want to have some fun, dial 1-800-BILLY-MADISON and come to Gashouse.

 

Deck of Pain – or how to hate the Turkish Get-Up

The parking lot was pretty full, and as it got larger you could tell that winter is nearing an end.  How many would make it out for Painlab?  Earlier in the week HIPPA thought I put a gif of a break-dancer with a kettlebell on twitter.  Soon he would meet the Turkish Get-Up.

Large group that Sargento Q’d, he made his usual crack about how Painlab is lesser workout (which he does EVERY time, I’ll break him soon), someone else said something about “only” Painlab, which Mayor replied with something I can’t type here.  Decorum prevents it, sincerely Douglas S. Nedermeir, Sgt. at Arms.

It should be noted that while in the warm-up circle, I met the soon to be Moses (FNG) who showed up by himself.  Dope!  He and I chatted and tried to explain this madness.  But how impressive is that?

We warm-up, we pledge, then Duke, Bandit, HIPPA, Mayor and I grab the gear.  We went to a different spot as I thought asphalt might be easier for the TGU’s.  We made a circle, I put on the tunes and meet the Deck of Pain, which is the Deck of Death but a big twist:

Every number is an exercise, and that tells you the repetitions.  Every suit is a specific exercise, and you drop-set from the exercise to the suit exercise:

2 – Turkish Get-Up

3 – Side Row Lunge (each leg)

4 – Tactical Lunge (each leg)

5 – Bottoms Up Curl (each arm)

6 – Clean & Press (both or single arm)

7 – Snatch (each arm)

8 – Figure 8’s

9 – Skull Crushers

10 – Around the World

Jacks 11 – Clean’s

Queens 12 – High Pulls

Kings 13 – One Arm Swings

Ace – Winner’s choice

The Suits:

Hearts – Merkins

Clubs – Squats

Spades – LBC

Diamonds – Burpees

 

So if you pull the 7 of Diamonds, we do 7 Snatch’s each arm, then go straight to 7 Burpees.  Next person draw a card.  This was not easy.  I had to employ 4-5 10 counts, especially when the King of Diamonds fell, then about 10 minutes later the Queen.  We pulled a major Omaha on the Turkish Get-Ups.  Along with Swings, this is the best exercise from kettlebells, but it’s also very form specific, and if you’re not used to it, watch out.  I knew that Mayor and HIPPA having on their vests that it would be a challenge.  So from then on when a “2” would drop, I’d Omaha and make it a 20 count of a the suit exercise.  Luckily the 2 of Diamonds didn’t fall!

We got through 5/6 of the deck before the group got back.  Great work by this crew.  Mayor pushed hard, brought the chatter.  You could tell HIPPA was concentrating and accepted every Kbell challenge.  Bandit was a workhorse, never a complaint, corrected form on me and the guys, and came up with a good interrupting exercise.  Duke was slugging it out, modifying and moving, never stopping for more than a few seconds.  Duke came out 4 weeks ago after I put the HC on him on a Friday night.  He has been to every Painlab since.  AYE!  We need more Dukes.

I’m glad the other Q’s encouraged Painlab to stay open.  You do get a workout, I’m glad to modify, and the fact that the last 3 weeks had 3 new Q’s for the lab is incredible.  Tell your buddies who want to modify exercises (I keep a list of alternates), their bodies don’t do well with running or other high-impact, or just want to work with weights to get stronger versus the cardio-centric bootcamp, then bring them along.  Our little circle gets bigger and smaller, over and over, but it’s there for the G-town Pax.  No one should have an excuse to not get-up on a Saturday, breath in the fellowship and fun that a workout can bring.

Thank you for the opportunity to serve F3.

Rudolph

Painlab – Functional Flush

Another Saturday, another Painlab.  But this time different.  We circled up and there were so many guys I hadn’t posted with before, pretty dang cool.  Then as we circled up we had a guy I put the EH on last night in Mr. Wayne Finley, and it was on.  We warmed up with JJ and his magic number 8, they took off and Bandit, Woody, FNG, Flush and I went to the circle.

The lesson of the day was “slow and steady wins the race”.  The idea that we are going to grind through our first functional workout was fun to me, and you gotta put in the work, each gruesome step, to be a winner.  Knowing Flush was there, and likely had a good Yoga routine, I decided on one cycle of total body exercises, would do the trick.  But another trick in that we would only get a 10 count between sets.  So one set, 10-15 reps depending on the exercise, and everyone had a kettlebell, which was awesome.

It should be noted Billy Madison walked in right at the first exercise.  With a big ol’ dirty rock.  Here’s what we did:

Lunge – trunk rotation

Squat to overhead press

Renegade Rows

T-Merkins

Kettlebell chops

Bridge rotations

Kettlebell Swings

High kick bridges

Burpees (slow)

Presses

Curls

Yoga Squats

and a few others.  I’m doing this from memory, cut me some slack.

Then with 20 minutes left I threw it to Flush.  This was a mistake.  He gathered us up, taught us some basics on alignment and breathing.  Then the pain started.  A great routine consisting a proper flow through moves:  Mountain, monkey, chimichanga, up-dawgs, downward facing dogs, plank, more dog stuff. warrior poses, tree, airplane, half-moons (NEVER AGAIN…I MEAN YES), and just a very tough routine.  But rewarding.

The rest of the PAX got there, JJ hit some dance music from the night before at the W.A. Bess dance (props to our FNG – The Duke, Timeframe, Gastone and JJ for toughing it out with me) and we traded some abs.  After a damn eon long name-o-rama we got our FNG named.  He had a dose of pain and liked it.

Thanks for the chance to lead, using Functional Excercises, coupled with the real Yoga made for a great routine, and something that anyone is injured, or wants a change of pace, can integrate.

-Rudolph

Painlab – Rule of 3

Colder than what we’ve had, mostly due to that wind.  I wondered how cold our circle  would be for the 2018 relaunch of Painlab, but whatever.  We ain’t scared.  Started out the morning seeing regular Oompa Loompa,  Madoff running his son Messi, an FNG (HIPAA), and a Kotter in Hot for Teacher.  That’s a healthy mix!  Others joined, then 3 jokers with heavy bookbags came running in.  Were they campers?

We warmed up with the Bootcampers, then HFT, Oompa, Flush and I grabbed our cinderblocks & kettlebells and headed for the circle.  I just now remember i forgot to get Flush my duct-tape for his cinderblock.  Cripes!  Reminded everyone to MODIFY as needed!  We then did 5 minutes of shadow boxing and other calisthenics to get loose.  Part of getting Painlab back on track is that I need to bring a Q lesson, so today is Rule of 3.  Things break down really easily into 3’s, and one of my favorite is Lou Holtz’s 3 rules for being a solid human.

Always do the Right thing

Always do the Best you can

Treat others how you’d like to be treated.

So let’s make a workout out of those!  And work 3 body parts – Pectorals, Triceps and Quadrilateral muscles.

Phase 1 – Do the Right thing.  To me, the right thing meant putting in the proper hard work.  So we did this:

Drop sets, where we do these exercises in succession, then 1 minute break before repeating.

  • Merkins Max-Out – French Curls – Squats (x 2 sets….max out or cap reps at 20)

-Decline Merkins – KickBacks – Lunges (x 2 sets, max out or cap reps at 20)

  • Pull-Overs – Diamond Merkins – Romanian Dead Lift (x 2 sets, max out or cap reps at 20)

Flush looked at me like I was on drugs when I said to max out on Merkins.  I forgot he can do about 148 in a row 😉

Phase 2 – do the Best you can.  To me, this means doing your best for a partner, so parter up!  HFT and I, Oompa and Flush were the tag teams.

3 minute interval.  One partner busts their tail to do as much as they can, then swaps exercises with their partner when they are smoked.

ROUND 1 – Rotational Push Up (20) – SWAP – Half Moons

ROUND 2 – Divebombers (OMAHA to Diamond Merks!) – SWAP – High Shelfs

ROUND 3 – Bridge French Curls – SWAP – Mountain Climbers

HFT pointed out that while I was concerned about cardio, this fit the bill quite well!  And what I love about Oompa always being there, if an exercise looks or sounds ridiculous, he leads the MODIFY charge.  Solid guy.  I’d also like to point out that HFT didn’t recognize the training montage music from Rocky 4.  SHAME.

Phase 3 – treat everyone well.  So here’s a chance to either be dastardly to folks, or be kind, or kinda both!  This was a guessing game.   One guy thinks of an exercise, and a number between 1 and 10.  FIrst guy guesses the number, if wrong we do that many of the exercise, and the man who is being guessed at tells us if he was “Hi or Lo”.  So you could say Burpees and 10, and be a cruel man, or say LBC and 1 and take it easy.  Proud to say every number was north of 5, so kind of fun.

Then a bunch of Cowbells  started ringing.  Here came a herd of HIMS!  They rounded us up, I led 7 minutes of Mary (thanks Whoopee), and then the bells rang.

Moleskin:  Fun to get PL back going, I appreciate the opportunity to give back to F3, which has brought me much more physically and spiritually.  Remember to headlock folks out there, that may be too scared to run or have some other non-life threatening thing, but need to fill that hole of bonding and fellowship.  More mumblechatter next time!  And I would really love some Q volunteers.

Rudolph

 

The ToolTime Teamwork Trap = Terribly Terrific

Ah Tooltime.  Never a second thought about creating a painful trap for the Pax.  Sneaky guy….I loved it.

After last week he took the Q, walked up and said “I want to know about Painlab, and I want everyone else to know.  How about I run ’em for a lap and bring them to the circle?”.  I said “you have a sick mind.  Let’s do it”.

So with that the trap was set.  The regular Painlab staff of Oompa and Bandit were in on planning, and the crucial move by Slaw to make sure we had enough coupons.  This was a BIG part, so big ups to Slaw for that.  The Pax should always know that I put 6 – 25lb plates in my trunk, along with 4 – 10lb. plates, some 5 lb. ones and a few Kettlebells.  Kettlebells are growing on me.  Get one in the 20-40 lb. range and I’m glad to send you a program!

Anyways, we planned through the week, and this morning Tooltime was grinning ear to ear.  I wrote a program that represents what we do, so here we go:

Tooltime wasted NO time, said he was an idiot and so were we, off they moseyed.  Meanwhile Oompa, Bandit and I grabbed our weights and did this in front of Frank:

4 Rounds – 10 Lunges, 10 Kettlebell Swings, 10 Merkins, 10 Squats

By the middle of Round 4 the Pax showed up.  Some looked confused, all enjoyed carrying their coupons.  They did the tradition of once you hit the curb, you lunge your coupon to the circle.  Then……WELCOME TO PAINLAB!  Gave the usual spiel:

  • Modify as needed.  I always have alternate exercies
  • We do non-high impact.  High Impact both feet leave the ground, low is one foot, zero is two feet on the ground
  • We focus on cardio, strength, core and flexibility

Phase I: PainLadder

25 each – Blockie Merkin, Weighted Crunch, Deadlift to High Pull, Weighted American Hammers

20 each – same

15 each – same

10 each – same

5 each – same

Good work, lots of chatter.  Tooltime asked Stroganoff to never ask him to Q again.  I saw Frank smile  Break time….1 minute lunge walk around the circle

Phase II:  PainCycle

  1. Boxing (3 minutes)
  2. PAINMARCH Lunge (1 minute – ALT Rockette)
  3. Muscle Work (3 minutes – Diamond Merkin, Curls, weighted squats – 10 to exhaustion cycle) (ALTS are French Curls, Bent Over Rows, Don Quixotes)
  4. PAIN MARCH High Knees (1 minute – ALT Slow Karyoke)
  5. Ab Work (3 minutes – Mary in circle, reps of 20)

wanted to repeat but had to Omaha…..had to get to:

Phase III: Follow the Leader

Lunge walk around the circle to the stadium steps, bear crawl up, then across, next level was crab walk, next level was lunges, next level was bear crawl again, then high knee the last one.

After that everyone found a pole and squatted for a bit.  Leave it to Tooltime to start talking food to break it up.  Hard to talk when I had a clock going off in my head….but I got delayed 15 seconds, you don’t feel that when you have an iso-squat going, do ya?  Good stuff.

Phase IV:  Isolation Drop-Sets

everyone has something they need to work on.  I try to leave 3-5 minutes to tackle something you want to hit, compliments of a Q I saw Roscoe pull many years ago.  Something about facing your fears.  So, I gave the men drop-sets (one exercise, then another to exhaustion, that focus on the same muscle groups).  I listed exercises, set the timer and said GET TO IT!  Good work by the guys here.

Phase IV:  Yoga

Asked the Pax what you do, so you don’t get injured, after some hard muscle work?  STRETCH!  And the best darn thing I have ever found in terms of stretching but staying intense is Yoga.  If done right, this stuff is the real deal.  For a many, many weeks now, Bandit, Oompa and other guys have been getting better and better.  Very proud of this, because check this out:

Namaste

Warrior Pose 2, both sides

Hanging Knee

Chair Pose

Plank

Low Plant

Cat pose

Child pose

Plank

Hands to Feet, bleeding into….

Crane Pose.  BANDIT GOT FULL CRANE!  And held it.  He’s losing weight or getting stronger.  That’s all there is to it.  Awesome.

Back up to Tree pose on both sides.  Got some laughs here.  That’s good, it was quitting time anyways.  Walked the coupons back and name-o-rama.

Tooltime said it best:  when you are hurt and want the fellowship, come to Painlab.  When you want to focus on strength, core and flexibility, with a side of cardio, come to Painlab.  This is our thing to give F3 Gastonia, and whether I pull a solo merlot or have the big dogs Oompa and Bandit with me, you will always have stretches, exercises, but most importantly the fellowship time to push the rock.  Or block.  Or plate . Or kettlebell.

A pleasure to lead and have the team we did today.  Teamwork!  AYE!

  • Rudolph

Old School vs. New School. Everyone wins!

Up early and ready, YHC was looking forward to this day.  I got to lead the 3rd F to start, and will only say to you all:  MANY HANDS MAKE LIGHT WORK.  Teamwork is key, and if you Google – “What does the Bible say about teamwork” you will get a familiar passage:  Proverbs 27:17.  What a coincidence!  Or not!

So after that good rap session, we got it on.  Hushpuppy got us some SSH’s, then Painlab 4 horsemen (Oompa, Squirt and 2.0 PapaJohn) got to work:

Lunge walk the weights to Franks’ place.

WARMUP – Imperial Walker x 10, MNC x 15, Low slow squat x 10, Don Quixote x 10, Merkin x 10, LBC x 10

Painlab Powercycle X 3 cycles:  I) Merkins – Dips, Boxing, Yoga  II)  Curl-Row, Boxing, Yoga  III) Shoulder Press – Raises, Boxing, Yoga

***Lots of sweat here.  Again, I heard some squeaks when we rolled into Crane Technique.  Big ups to PJ for trying EVERYTHING with a smile.  Started with Casting Crowns, rolled into Rocky soundtrack.  Gonna Fly Now will make you lift a house.

Follow the leader:  Bear Crawl, Side Crawl, Lunge, Backward high-kick, Wall sits, inverted Wall climb….other stuff, just remember asking the guys to have a seat on the wall and all 3 of them went for the picnic chairs.  Niiiiice work.

Mary:  got to the circle at about 12 till, we got in about 5 minutes worth of early work.  PJ learned how to count from Oompa.  Then his brother showed up and put a 72 on the board for flutter kicks.  72!  I did about 53 I think.  Rotten little painmaker.  AYE!

MOLESKIN – I don’t care if it’s only me, or 100 people, the PAINLAB will always be here for F3.  Big ups as usual to my partner Oompa, and to Squirt for constant optimism, and PJ for making my day with his effort. Painlab is my part of the team, and this team makes me a better person, father and HIM.  Will be a bit spotty due to summertime, but rest assured, we will be rockin’.  Come for the inspiration, stay for the swell!

Rudolph

 

Oompa Loompa posted a Q. Here’s the pain that he brought to you…

The title goes a lot better if you sing the Oompa Loompa song along with it.  From the man’s own words:

No Rudolph, so left stranded on Isle of Misfit Toys or…Isle of Unfit Boys to keep with theme of Whoopie’s Christmas Party

Q: Oompa Loompa

PAX: Huckleberry, Tesla (Respect), Oompa Loompa (Respect), with partial credit to Pockets who scratched at the break

Q Freight started workout with burpees OYO (for real?). Turned over to Q Spiderman, who made us do side straddle hops and something else before the group of 34 ran off, leaving just the Pain Lab participants.

Walk to my trunk for coupon (cinder block) overhead shoulder press while walking approximately 100 meters to other parking lot. Approximately 1 minute per exercise plus 1 minute per stroll.

Did 25 merkins IC on block. Walk back to other parking lot holding coupon straight out.

Did 50 LBC OYO.  Walk back to other parking lot lifting coupon behind head.

Did 50 squats OYO. Then back to parking lot, walking curls with coupons.

Did Scissorkicks. Walk to benches for 25 dips in IC. Tesla and I shared wisdom to Huckleberry

Did 25 merkins IC. Walk back to parking lot with coupons over head

Did 50 LBC OYO.  Walk back to other parking lot lifting coupon behind head.

Did 25 mountain climber IC. Did something with coupon that I forgot while going back to parking lot. Talked about male issues and became lost the rest of the Q

Did 25 merkins. Walk to benches for dips. Walk to parking lot with coupons.

Did 50 LBC with feet on ground OYO. Walk to other parking lot with coupons.

Did 20 squats. Left coupons in place to join the 12 Days of Christmas.

12 days of Christmas: lap around pavilion, 2 jump squats, 3 merkins, 4 LBC, 5 burpees, 6 Side straddle hops, 7 Moroccan night clubs, 8 ?, 9 ?, 10 ?, 11 ? and 12? Sorry can’t remember the rest.

Pleasure to lead this fine body of men and look forward to my next opportunity….

Painlab IV – The 4 Basic F(3)ood Groups

PainLab 4

Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

Today we get the 4 basic Painlab fitness groups:

Cardio
Strength
Power
Stretch

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

CARDIO (15)
Jacob’s Ladder (15 minutes): Bear Crawl up – 8 Slow Burpees, down to 1 Squat, 7-2, 6-3, etc.

STRENGTH (2 Rounds)
Painlab Painstation (Dropsets to circle Frank 1 minute)

1) Curls – Bent Over Rows (Back/bicep)
2) Pullovers – Kickbacks (Tricep/Chest)
3) PrisonerSquats – Calf raises (Legs)
4) Shoulder Press, Lateral Raise (Shoulders/Traps)ALT – Trap Raise – Lunge

POWER – Kettlebell/Weights

1 – Goblet Squat
2 – row
3- press
4 – chest loaded swing
5 – shoulder halo
6 – Hip Halo
7 – ankle halo, head

STRETCH (10) -YOGA FIRE!!Namaste Warrior 2 Namaste Warrior 2 OP Handsup Touch toe Tabletop Plank Upward facing Downward facing dog
Plank Low plank Cat stretch/childs pose Side plank Side plank OP Chair pose Buddha squat Crane
Hanging knee
Triangle

Back to the circle to meet Pax for Mary.

MOLESKIN:  a fun day and while I failed to get some FNG’s, 2 of our established Pax joined Oompaand I to get it done.  Big ups to Warden and Squirt!  Bigger ups to Squirt for leading an insightful 3rd F prior.  Yall get up a bit earlier, I always learn something.

Oompa has the con for Convergence, my Painlab Partner took my cinderblocks so watchout!!

Have a great week

Rudolph

Painlab the 3rd: The Painining

Kudos to whoever gets that obscure reference.

What a gorgeous day to lift coupons and raise them to Frank (going name for the statue.  Great, great job guys.  ROLLS EYES).

 

The Thang:

Gave the speech:  Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

***Pantera on the docket, omaha to Van Halen because of our 2.0.  We will have a vulgar display of power soon.

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

Jacob’s Ladder up the stadium steps (15 minutes): Bear Crawl up – 7 Slow Burpees, down to 1 Squat, 6-2, 5-3, etc.

Painlab Powercycle – (12 minutes)
1) CDD, Superman, Parker Peter, Dips
2) Boxing
3) Yoga – Warrior 2, Triangle, Extnded Triangle, Downward Facing Dog, Trikonasana,

Pass the Pain (3 minutes) – 3 minutes of varied milkjug core on steps

Painlab Painstation (1 minute each….)
1) Curls, Skullcrushers
2) Derkins, Dips
3) Squats to Clean
4) Shoulder Press, Lateral Raise

Painlab Pathfinder – follow the leader on the ledges, make way to circle of trust with Gashouse where we did lotta core.

MOLESKIN:  more folks this time, and another 2 prime targets of Feelgood and Bandit.  We also picked up Smackdown (2.0) and Goodfella (61 – respect!).  Thanks to Mayor and Hushpuppy for being there, those guys make a workout fun.  And big props to BB-8 for coming back for more.

This is a priviledge to lead.  Will look for others to Q soon, but I’m bringing more FNG’s this week if I have to drag them by their toes!   See you Saturday, AYE!
Luke B. F3 Rudolph

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