Passing of the Torch

Looking back through Back Blasts I had seen the 1st Pain Lab was done on Saturday May 16th, 2017. After one year of a very successful campaign, Rudolph felt it was time to pass the torch. Rudolph and YHC seemed to have shared the same vision about Pain Lab since the first time I had attended. Given that, he had asked me if I would like to take over this wonderful AO and at the 1-year mark. YHC humbly and gratefully accepted his request. Rudolph, you have introduced a wonderful experience for all to enjoy and cannot thank you enough for the push to keep this going. I only hope I can be as successful as you have been during this time. I promise not to let you down and to keep this alive for years to come.

Here is an excerpt from the 1st  Pain Lab BB: “PAINLAB – you are here because your body hates you after high-impact work, or you are recovering from injury.  Either way, you will get a workout!  High-impact is when both feet leave the ground.  We don’t do that.  We bust @$$ keeping 1 or 2 legs on the ground.  It works!”  I’d like to think that this is the official Mission Statement for Pain Lab and I will keep that promise. All are welcome to join in the pain, but the ones on IR are the ones we definitely want to target. Why? Because this keeps those men involved, possibly rehabilitate faster, keeps their spirits high, and allows them to keep pushing the rock. Prime example here is Clavin. As many of you know, Clavin is fresh off knee surgery. He loves F3 and doesn’t want this injury to put him in that dark place. Clavin was out in full force Saturday, couldn’t even tell that man was on the IR!!!

While Pain Lab’s main home is Gashouse on Saturday’s, it will not be stationary. Once a month we will take Pain Lab on the road, delivering pain at Folsom, The Yank and regions beyond. YHC has been building up his private collection of weights and other goodies, and wants to share them with all. We have Kettlebells, Battle Ropes, Slam balls, dumb bells and Picnic Tables?? (Keep reading J). If anyone wants to Q the Pain Lab and wishes to borrow this equipment for your workout, you are more than welcome to at any time. No security deposit required!

That said, let’s show you how we incorporate these items into a Pain Lab workout!!

The Thang:

Tabata/HIIT Style

30 second AMRAP: 10 second rest (Yes Mayor, it was 10 second rest) x 3 Sets each Round. Switch stations after 3 sets have been completed. Rinse & Repeat until all rounds at each station had been completed.

Stations: 6 HIM = 6 Stations:

 

Station 1 – Battle Rope (50ft 2” Battle Rope):

Round 1: 3 Sets – Double Arm Waves

Round 2: 3 Sets – Battle Rope Burpee (New Burpee!!)

Round 3: 3 Sets – Single Arm Waves

 

Station 2 – Slam Ball (20Lbs):

Round 1: 3 Sets – Overhead Slams

Round 2: 3 Sets – American Hammers with Slam Ball

Round 3: 3 Sets – Overhead Slams to Sprawl

 

Station 3 – Kettlebell (All sizes for all levels):

Round 1: 3 Sets – Plank Rows

Round 2: 3 Sets – Swings

Round 3: 3 Sets – Snatch

 

Station 4 – Body Weight:

Round 1 – 3 Sets – LBC’s

Round 2 – 3 Sets – Pseudo Planche Merkin

Round 3 – 3 Sets – Hand Release Burpees (New Burpee!!)

 

Station 5 – Ruck Sack (30Lbs):

Round 1 – 3 Sets – Bent Over Rows

Round 2 – 3 Sets – Shoulder Press

Round 3 – 3 Sets – Lying Chest Press

 

Station 6 – Picnic Tables

Round 1 – 3 Sets – Bench Dips

Round 2 – 3 Sets – Bench Derkins

Round 3 – 3 Sets – Picnic Table Presses

 

In the time allotted, we were able to finish all 6 stations except for 1 round at the last station before Madoff came back with his group. (Example: The only exercise I wasn’t able to get to do was Overhead Slams to Sprawl)

As you can see, Pain Lab is NOT to be taken lightly. There was not much mumblechatter from the group, well except Mayor constantly complaining about the alleged “10” second rest period. You should be lucky I even gave you one! Overall, I think everyone was so concentrated on busting out AMRAP, there wasn’t much time to talk. YHC totally forgot he had a fully charged GoPro in his car; I would’ve liked to have recorded the session. We will do this in the future for a promo video! Blart, I dont think you had any idea what you were getting yourself into today. Glad you stayed for the pain and hope you return to join us again, it looked like you enjoyed it!

COT

Welcome back cotter, Warden! Warden hit up the F3 FB page Friday evening wanting to know if we still did Pain Lab on Saturday mornings. The reply was yes and reminded YHC to put up an AO schedule on FB. I was glad to see Gashouse have a large gathering of HIM today! Welcome 2.0 FNG Dijon! I know your Dad is proud of you!!

Announcements: Memorial day 5K (Speed For Need), Convergence, Murph all on 5/28. We need PAX to step up and fill open Q’s. Visit our Events page to check over the “Q Schedule for Gastonia, Folsom & Midoriyama:” calendar, it’s there for a reason!

Prayer requests for family, friends & fellow PAX in need of healing and mercy. Madoff took us out in prayer.

Men, as always it is an honor and privilege to lead a group of HIM. I encourage you to keep posting, do not let yourself fall into that dark hole. We are all here for each other, reach out to someone if you need help!

KEEP PUSHING THE ROCK, AYE!!!!

HIPAA