F3 Gastonia

Fitness, Fellowship, Faith

Tag: #Painlab

Passing of the torch

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

My turn…Again

So, a while back, it was difficult to get regulars to post for the pain lab, however, I pushed Rudolph to keep this going because I believe in the need to get folks out there who cannot post due to high impact injuries, whether on the IR or if they do, they will be on the IR.  Is that any reason why a PAX should be dismissed into oblivion?  Absolutely not, so, since I nudged for this, I need to support Rudolph and this sub AO to make this thing happen….and happen it has.  Different Qs, tons of awesome workouts.

After some trash talking with Tooltime and us meeting up to do workout and warmup with the PAX, we split up.  After a few mishaps with me getting the stereo system up, it was apparent I left the wienke in the truck and I got chided for not getting this thing started.

The Thang:  first things first, one minute HIIT with the kettlebells.  Cleans (each arm), kettlebell push ups, ballistic or one arm row (each arm), bridge (shoulders on ground and butt in air) while doing KB presses.  After the heart rate is up for initial minutes, lets get into one of my all time favorite workouts…dum dum dum….the 99 with some mods.

99 SSH, 99 LBCs, 99 second squat hold, 99 flutter kicks, 9 pushups, 88, 77, 66, 55…you get the point.  At the end of each round I called a special exercise with the kettlebell.  There were OH tricep extensions, high pulls, American hammers, burpees and some others.  With time running low, I had planned to get these boys moving.  We said low impact, not stationary.  since I am a member of the Schiele Museum, I am familiar with the trails.  Grab your weight and follow me.  We take of on an Indian Ruck where the last man moves to the front and we keep going.  We did the whole trail system and pushed the pace (the garmin said the average moving pace was close to 5 MPH).  This was the longest farmers carry I have ever done and the forearms were burning.   We got back, dropped the weight and met up with everyone in time for the COT.

MOLESKIN:  The one thing that we are dismissing in the minds of others, is that this is any less of a workout. You will swing kettlebells, do burpees, absolutely everything…..except run or jump.  Get out here and post if you have a bad back, bad knees, bad feet or if you have posted twice in a week and are looking to work on conditioning.  We stay together and get it done.  Thanks a lot gents.  Oh, and I have a new speaker.

100s at the Painlab

After the HC to Rudolph to Q this thing, I wanted to make it as good as it could be, especially following Wojo’s Q last week.  Painlab has been one of the most awesome AO workouts.  If you’re on the IR and cant handle impact, its there.  If your knee is bothering with an ache and running hurts it, its there.  If you want to get some weight work in, its there.

Lets get to it.  Circle up with Clavin and company for the warmup (WU), disclaimer, etc. and then grab the kettlebells, dumbbells, whatever and circle up.  No rain so the plan remains to meet around Frank (native statue and entrance).  We do another small WU to loosen the shoulders, set the music up and get after it.

Thang:  Take whatever kettlebell you have and do 100 of each exercise called.  Every time you stop during that 100, multiply x2 and do that amount of burpees.  For instance, if you stop five times, you do ten burpees when you get to the 100th rep.

Exercises were curls, KB swings, goblet squats, crunches, tricep OH extension, straight leg dead-lifts. We didn’t get to the step-ups due to me wanting to make sure we got Flush in there.  Before we get to that, we lined up and put all the KBs on one end while we got side by side into American Hammer position (feet off the ground).  Woody started handing them down the line.  When we get done, go back the other way.  Rudolph called flutters in the middle which succeeded in baking YHCs abs.  Flush then took over and stretched us out using his torture method.  I have really enjoyed Yoga because it is so difficult to get into the positions you need to and then hold them for 30 seconds.  At this time, the rest of the pax join us with their jeers, but when they joined in the balance and core work, they were shaking like a dog passing a peach seed.  Times up and we turn it back over to Clavin to finish.

Moleskin:  The best thing about this is there was no mumble chatter.  With everyone counting to 100, no room to mess up and start over or stop and have burpees added.  It was talked about that if you take a lighter weight and do a lot of reps, its every bit as difficult and provides a burn like no other.  Woody pushed it today and Duke was honest with himself.  When we asked how many he had left, he could have been closer so we tell him grab 10 more and we all do burpees with him.  You can still pick up the six.  Great work Duke.  You’re never out until your six feet under.  A lot of men having been putting in work with the 40 days of discipline.  That’s been tough but worth it.  I have felt so much better cutting the crap out of my diet.  One last thing to leave you with is thinking about the impact you make on each other and those not in your daily circle.  Think about our group.  Managers, doctors, fabricators, police and the list goes on.  What a diverse group of HIM we have.  How would we ever hang out together in the normal world?  Now, think about how your life not only directly affects F3 men, but those you interact with day to day.  Listen to the song “Craig” by Walker Hayes.  You matter so keep pushing it and get better….hold yourself accountable and keep moving forward.  Whether an inch a day or a mile, forward progress is progress.

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