Painlab – Rule of 3

Colder than what we’ve had, mostly due to that wind.  I wondered how cold our circle  would be for the 2018 relaunch of Painlab, but whatever.  We ain’t scared.  Started out the morning seeing regular Oompa Loompa,  Madoff running his son Messi, an FNG (HIPAA), and a Kotter in Hot for Teacher.  That’s a healthy mix!  Others joined, then 3 jokers with heavy bookbags came running in.  Were they campers?

We warmed up with the Bootcampers, then HFT, Oompa, Flush and I grabbed our cinderblocks & kettlebells and headed for the circle.  I just now remember i forgot to get Flush my duct-tape for his cinderblock.  Cripes!  Reminded everyone to MODIFY as needed!  We then did 5 minutes of shadow boxing and other calisthenics to get loose.  Part of getting Painlab back on track is that I need to bring a Q lesson, so today is Rule of 3.  Things break down really easily into 3’s, and one of my favorite is Lou Holtz’s 3 rules for being a solid human.

Always do the Right thing

Always do the Best you can

Treat others how you’d like to be treated.

So let’s make a workout out of those!  And work 3 body parts – Pectorals, Triceps and Quadrilateral muscles.

Phase 1 – Do the Right thing.  To me, the right thing meant putting in the proper hard work.  So we did this:

Drop sets, where we do these exercises in succession, then 1 minute break before repeating.

• Merkins Max-Out – French Curls – Squats (x 2 sets….max out or cap reps at 20)

-Decline Merkins – KickBacks – Lunges (x 2 sets, max out or cap reps at 20)

• Pull-Overs – Diamond Merkins – Romanian Dead Lift (x 2 sets, max out or cap reps at 20)

Flush looked at me like I was on drugs when I said to max out on Merkins.  I forgot he can do about 148 in a row 😉

Phase 2 – do the Best you can.  To me, this means doing your best for a partner, so parter up!  HFT and I, Oompa and Flush were the tag teams.

3 minute interval.  One partner busts their tail to do as much as they can, then swaps exercises with their partner when they are smoked.

ROUND 1 – Rotational Push Up (20) – SWAP – Half Moons

ROUND 2 – Divebombers (OMAHA to Diamond Merks!) – SWAP – High Shelfs

ROUND 3 – Bridge French Curls – SWAP – Mountain Climbers

HFT pointed out that while I was concerned about cardio, this fit the bill quite well!  And what I love about Oompa always being there, if an exercise looks or sounds ridiculous, he leads the MODIFY charge.  Solid guy.  I’d also like to point out that HFT didn’t recognize the training montage music from Rocky 4.  SHAME.

Phase 3 – treat everyone well.  So here’s a chance to either be dastardly to folks, or be kind, or kinda both!  This was a guessing game.   One guy thinks of an exercise, and a number between 1 and 10.  FIrst guy guesses the number, if wrong we do that many of the exercise, and the man who is being guessed at tells us if he was “Hi or Lo”.  So you could say Burpees and 10, and be a cruel man, or say LBC and 1 and take it easy.  Proud to say every number was north of 5, so kind of fun.

Then a bunch of Cowbells  started ringing.  Here came a herd of HIMS!  They rounded us up, I led 7 minutes of Mary (thanks Whoopee), and then the bells rang.

Moleskin:  Fun to get PL back going, I appreciate the opportunity to give back to F3, which has brought me much more physically and spiritually.  Remember to headlock folks out there, that may be too scared to run or have some other non-life threatening thing, but need to fill that hole of bonding and fellowship.  More mumblechatter next time!  And I would really love some Q volunteers.

Rudolph