PainLab, part Deux. Very excited to have some new faces, only 3 people backed out on me last night 😉 The mighty men who joined (Mayor, DaVinci, Oompa Loompa, FNG 1, FNG 2) got to enjoy our maiden voyage at our permanent AO.
The Thang:
Stroganoff gave the low-down as he Q’d Gashouse bootcamp. Then the Labrats (yes, this) and I met at my car and grabbed a lot of milk jugs. Combo of lunge walk, slow karyoka and high knee to the statue (i gotta learn that guys name).
Warm-up:
Imperial walker -10, Morroccan Night Club – 20 ,Low Slow Squat – 10, Don Quixote – 10, Merkin – 10, LBC – 10. I think the FNG’s learned Ooompa’s history in the military when he counted.
ARTIST OF THE DAY – Judas Priest (at the request of Mayor who wanted something harder than Pearl Jam from last week. Rock on brother! If you Q PainLab, you choose the muzak)
Phase 1 – same as last week, the Circuit Circle (Reindeer Games? Carolina Cycle? I need help). Here’s breakdown:
Round 1 – Muscle Work – Merkin x 10 to Parker Peter x 10 to Supermans x 10 to Dips x 10. Go 3 minutes
1 minute of lunge in circle
Round 2 – Shadow Box – jab, straight, hook, uppercut, combos
1 minute of high knee in circel
Round 3 – Yoga – Warrior pose 2 to lean, to both sides, tree pose, chair pose
do that one more time for 2 complete rounds. Good job guys, no rest! One FNG went for water….Mayor said “WATER???”. That won’t happen again.
Phase 2 – Follow the Leader – we all sat on the stadium concrete, only on the six, legs elevated. I passed a jug to them, they passed it back. I passed it high and said to keep it high, they did that. Then I put 2 jugs in rotation, things got wacky. Then some more ab exercises. This is tougher than you think!
Then they followed me as we Bear Crawled to the top, across the first ledge, lunge walk the second ledge, crab walked the third, high knee’d the 4th to a plank. This was good, I saw a lot of modification from the guys that worked.
*At this point Mayor showed me his watch, his hear rate was at 158. That made both of us feel good. You WILL get Cardio here.
Phase 3 – Partner Work: we partnered up and did 100 CDD’s, 200 Curls with the jugs, and started on 300 Calf raises, but the Gashouse boys were back and we joined for Mary. Sorry for being late Strogonoff!!
Ended as usual, but named our FNG’s: Irish Cream (Mr. Bailey), BB 8 (Jim Smith), Oliver Twist (Spence Newcombe). This could have been much, much worse if the vicious former Nantan Whoopee had his way. Caitlyn, Ariel and Annie…..really????? Brutal.
Thanks to all, join us at the Lab sometime, and never forget that heavy metal makes the morning better.
YHC – Rudolph