Next time we’ll sandbag more…

I’ve had the pleasure to attend a few Pain Labs in recent months and rest assured they are not a day off for anything except running. Rudolph has a good thing going Saturday mornings at the GasHouse. If you’re curious to find out more, the Pain Lab will be on the road at the Folsom Convergence 3/24, consider checking it out. I’ve been on the temporary IR this week, unable to sit long periods of time and Epsom salt baths are the most comforting part of my day. Hopefully that gives you enough information that I need to say no more except that being unable to workout for a week was driving me crazy. The Pain Lab was the perfect pool to dip my toe. So after we circled with Wojo and the boys for a brief warm-up, said the pledge, we split off to the amphitheater where the coupons lie in wait. We had 7 willing men ready to try my version of the Pain Lab. Clavin coming off IR and Moses brought his son Jake Dobbins a recent ECU graduate. Welcome to the fold Sparrow as we would later anoint him among our PAX. HIPPA came in hot off a 3+ mile ruck and kept the weight vest on – “STI – RONG” as accolades go. Another brief disclaimer to modify any of the “suggestions” written on the placards and do so at your own devise.  A similar version of this workout was conducted at The Goat last week and some modifications were necessary. But first, let’s get our blood flowing with a light start:

Warm-Up #2

• SSH IC x 10
• Scissor Runs IC x 10
• Mummy Kicks IC x 10
• Toy Soldiers IC x 10
• Imperial Walkers IC x 10
• Cotton Pickers IC x 10
• Side to Side Lunge IC x 10

Since this is the PL and my muscles had not been worked in a number of day, let’s add some stretching:

• Squat with elbow to knee press
• R/L Shoulder Press to knee
• Plank – move to R lunge; R arm high, L arm high, hamstring stretch
• Plank – move to L lunge; L arm high, R arm high, hamstring stretch
• Downward Dog, high plank, Cobra, Child’s pose

Thang:

We had three groups of two and the Q as a single to cover 4 stations where the last station served as the “timer” performing 10 burpees in Round 1.

• Circuit 1
  • R Lunge/Squat/L Lunge
  • Merkin Alt Toe Tap
  • Flutter Kick
• Circuit 2
  • Squat / Imperial Walker
  • 10 / 2 Merkins
  • American Hammer
• Circuit 3
  • Calf Raises
  • Plank Jack Merkins
  • Peter Parker

There was not a lot of mumble chatter, just grunts and subtle complaints but I had the 80’s Hair/Metal cranked up so maybe that drowned that nonsense (BTW – Judas Priest has a new album (do they still call them albums even though music is now downloaded?) and it pops like their good stuff from back in the day). I had on the Weinke to do another set but approaching the halfway point I wanted to speed it up – this time the timer was 3 burpees.

The next round would bring in the coupons to push the muscles more. The timer was 60 seconds for each round.

• PVC Station
  1. V-Ups
  2. Rifle Squats
  3. Straight Arm Jacks
• Half Block Station
  1. Lunge Press
  2. WWI – Pass the Block to your partner (try this one next time)
  3. French Curls
• Full Block Station
  1. Curls
  2. Bench Press
  3. Kettle Bell Swings
• Wall
  1. Dips
  2. Derkins
  3. Plank Brick Lift

I had much more on my Weinke but little time. The sandbags were next but then Tool Time and Tyson flew in signaling the boot camp was back, so I improvised a little…everyone circle up. With 6 sandbags (~25 to 30 lbs) spread out, the odd men would give the bag high, then squat to receive their next bag low. The even numbers would get the sand bag low, raise up and hand off high. Clear as mud, right? Lets give this a try and it sort of worked, picking up the pace before we reversed positions to work the opposite muscles. Probably more work on that one to get organized. With 5 minutes left, let’s tackle Mary as fast as we can.

• Flutter Kicks IC x 10
• Chopsticks IC x 10
• Leg lifts x 10
• Lazy Freddie Mercury (hand to knee instead of elbows) IC x 20 (Thanks Rudolph for the count)
• American Hammer IC x 20
• High Plank – Jingle Balls IC x 10
• In/Outs – IC x 10
• TIME!

COT – lot of prayers needed for our PAX and their family members and friends battling illness and in need of healing: Wojo, T-Square, others. Announcements: April 7th CSAUP 50 mile relay – see Tyson for more details, sign up via website. Community Foundation Speed 4 Need on display: register under Gastonia F3 and make our presence felt. Hunchback is the announcer for the event.

Moleskin – In a small block of space, without running one step calories can be burned and muscles can be stressed. The music is loud and the PAX are pushed as much as they desire to be, maybe a little more. You can’t help but find that extra effort with Rudolph’s verbal nudges like he expressed today to our FNG Sparrow. TopHat and Moses were a formidable duo clipping off their burpee count as were Clavin and Hippa. Query your mind to think where else could you barely know someone, if at all and now you’re working along side, pushing each other with positive encouragement? Fist bumping upon completion. There are a lot of problems that could be solved in the world with this type of brotherhood. We’re lucky to have this opportunity.

As with any new workout, the timing is the biggest challenge. But I made notes and will be ready for a Pain Lab in the near future, ready to employ my new sandbags. Until the next one, thanks for the opportunity to lead.

BTW – a black Under Armour hoodie jacket was left in the parking lot. Text me if it is yours (7045162193) and I’ll return it to you.