The morning started off just great. YHC was taunted on Twitter the night before about showing for the EC training for the Brolympics. Who am I to fight some solid peer pressure so I showed for the Whoopee beatdown which began as I attempted to jump the fence onto Grier’s field…….total fail. I’m just glad Whoopee doesn’t own a video of it.

Great work by Hushpuppy for some pre-workout 3rd F about impact. We all have a daily opportunity to impact others, are we making it a positive interaction, negative interaction, or apathetic interaction? It’s up to you.

Not very gloomy as the sun is up now by the time 7:00 am arrives now so we had a good crowd for Saturday, especially considering the other activities going on. Great work by our F3 Gastonia PAX participating in the Mudrun.

14 showed for the disclaimer (including 3 FNG’s) before we split up for the normal workout and the Pain Lab led by Rudolph.

Warm-Up – In-Cadence
SSH X 15
LBC’s X 15
Imperial Walkers X 15

Mosey to the Flag for the Pledge – Oh, wait there’s Spiderman coming in late, let’s give him the stare down……”Sorry Maam, we thought you were someone else.” Yes, we thought Spiderman was a girl.

The Thang

At this point all we could do was mosey to the football field at Grier Middle School. It has been a while since I actually took time to write up a new weinke as I have just used different variations of past workouts for my Q’s over the past year or so but I actually put together a new one (and yes, it was laminated).

We got our minds right for some Four Corner work:
Run to 1st corner – 10 Merkins
Run to 2nd corner – 20 LBC’s
Run to 3rd corner – 30 Squats
Run to 4th corner – 40 Flutter Kicks

This was so much fun that we did it again in reverse order:
Run – 40 Flutter Kicks – Run – 30 Squats – Run – 20 LBC’s – Run – 10 Merkins

Short recovery before heading down to the baseball field just outside one of the dugouts. Time for some Hill Eleven’s. Run up the hill to the picnic tables for dips (X 10), back down to the bottom for squats (X 1); back up for 9 dips, back down for 2 squats, etc. etc. You get the picture. For me, this turned out to be more difficult than anticipated but we pushed through. For some story time, I mentioned to the PAX that Bumgarner (Scott Harbin), myself and Warden (Jim Ware) built the original baseball pitching mound on that field on a Saturday in 1985. I was fortunate enough to play the very first season on Grier’s own baseball field. Sorry, I digress.

Next we moseyed back to the football field for some Four Corners Escalator. Same exercises as before except we add each time:
Run to 1st corner – 10 Merkins
Run to 2nd corner – 10 Merkins + 20 LBC’s
Run to 3rd corner – 10 Merkins + 20 LBC’s + 30 squats
Run to 4th corner – 10 Merkins + 20 LBC’s + 30 squats + 40 Flutter Kicks

Dang

We then walked and attempted to line up along the track facing the field….this took several attempts.

Quick exercise: Lunge halfway across field – 15 Merkins – Run back to track – 20 LBC’s

Rinse/Repeat

The Escalator Four Corners was so much fun, we voted to do it again in descending order.
Run to 1st corner – 10 Merkins + 20 LBC’s + 30 squats + 40 flutter kicks
Run to 2nd corner – 10 Merkins + 20 LBC’s + 30 squats
Run to 3rd corner – 10 Merkins + 20 LBC’s
Run to 4th corner – 10 Merkins

It’s warm and humid. The PAX were on their game this morning and were speeding through this work. We still had time for one more exercise around the track. Line up again along the track facing the field (went much quicker this time)

Partner up: Partner 1 lunges to middle of field and runs back while Partner 2 completes as many merkins as possible. Partners switch. YHC struggled with this one

By now it was time to mosey back to the Schiele to catch up with the pain lab to finish off with some Mary:

This included but was not limited to: LBC’s, Homer/Marge, Crunchy Frogs, Freddy Mercury’s, American Hammers ….plus some I have forgotten in the 24 hours since.

Great work men.

Announcements: Skeet shooting next Saturday (see Whoopee); Advisory Board Sunday night, 7:00 pm at Cavendish Brewing.

Welcome to FNG’s: Irish Crème, BB-8 & Oliver Twist. My apologies for allowing the naming to take so long.

Several prayer requests from the PAX. COT.

Four for coffeerama at Panera.

As always, it was a great morning for me and an honor to lead you men through the workout. I did fail at getting the contact information from the FNG’s. As the Q, this is my responsibility to make sure this gets done and is important to get the new guys into the fold of communication that occurs weekly. My apologies to the 3 FNG’s. If you know these guys, please help us get their info in our system so we can stay connected.

Thanks again for the honor.

Until the next one. Aye!

Stroganoff

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

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!

Big ups to AssshhPond, Mayor and Ooompa Loompa for doing this.  It takes guts to try something new.  Mayor had a nasty cold so I stayed out of his sweat spot, Tclaps to him.  We started with the other 40 guys, and as C-SPAN led them away from the Fighting Yank, 4 of us stuck around to try this new thang out.  Here’s what we did:

Lunge walk warm-up: go by the statue, down the steps, around the fountain, back up.  Some slow Karyoka in the middle somewhere.  Formed a circle around the Yank for the real warm-up, in cadence:

Imperial Walker x 10

Morroccan Night Club x 20

Low Slow Squat x 10

Don Quixonte x 10

Merkin x 10

LBC x 20

PHASE 1 – Circuit Circle (needs better name):  3 minutes per round, 1 minute of F3 rest (aka exercise) in between rounds.

Round 1 – Muscle Work – 10 Merkins, 10 Mountain Climbers (slow so have 2 points of contact), 10 Dirty Dogs, 10 Dips…..repeat unit round is up

Round 2 – Boxing

Round 3 – Yoga

Rest minutes were more Lunges or Imperial Walkers in a circle.  Get used to that part.

After 2 rotations of that we moved to Partner Work

PHASE 2 – Partner Work

100 CDD’s

200 Squats

300 Speed Skaters

We got almost through with the SS when the rest of the Pax was jogging in.  This worked great, and is how we will do Pain Lab.  Meet up, warm up separate, meet back for Mary.  If I remember correctly, we did 10 minutes of:

LBC

Bicycle

Homer/Marge

Box Cutters

LBFC

Flying Squirrels

Planks

V-Ups

I don’t know what else, but it was good crunch time

PAINLAB is all about modify.  I have exercises ready to interchange for EVERYTHING we do.  So I promise you will get cardio, strength and have adult recess, like CSPAN said.  Stop by the PAINLAB sometime when you want a change up, and tell all the guys who have issues but need the things that F3 provides.  Thanks to all Pax for helping this become a real thing.  Every Saturday at 7 at Gashouse/Schiele.

***OOMPA LOOMPA – you are a man among men, thanks for your partnership here!

Your friend and lab mouse – Rudolph