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.