• Post Type:
  • When: 06/05/2017
  • AO:
  • QIC: Rudolph
  • FNG's:
  • PAX: Oompa Loompa, Warden, Squirt

PainLab 4

Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

Today we get the 4 basic Painlab fitness groups:

Cardio
Strength
Power
Stretch

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

CARDIO (15)
Jacob’s Ladder (15 minutes): Bear Crawl up – 8 Slow Burpees, down to 1 Squat, 7-2, 6-3, etc.

STRENGTH (2 Rounds)
Painlab Painstation (Dropsets to circle Frank 1 minute)

1) Curls – Bent Over Rows (Back/bicep)
2) Pullovers – Kickbacks (Tricep/Chest)
3) PrisonerSquats – Calf raises (Legs)
4) Shoulder Press, Lateral Raise (Shoulders/Traps)ALT – Trap Raise – Lunge

POWER – Kettlebell/Weights

1 – Goblet Squat
2 – row
3- press
4 – chest loaded swing
5 – shoulder halo
6 – Hip Halo
7 – ankle halo, head

STRETCH (10) -YOGA FIRE!!Namaste Warrior 2 Namaste Warrior 2 OP Handsup Touch toe Tabletop Plank Upward facing Downward facing dog
Plank Low plank Cat stretch/childs pose Side plank Side plank OP Chair pose Buddha squat Crane
Hanging knee
Triangle

Back to the circle to meet Pax for Mary.

MOLESKIN:  a fun day and while I failed to get some FNG’s, 2 of our established Pax joined Oompaand I to get it done.  Big ups to Warden and Squirt!  Bigger ups to Squirt for leading an insightful 3rd F prior.  Yall get up a bit earlier, I always learn something.

Oompa has the con for Convergence, my Painlab Partner took my cinderblocks so watchout!!

Have a great week

Rudolph