• Post Type:
  • When: 11/10/2018
  • AO:
  • QIC: Roadie
  • FNG's:
  • PAX: Mozart, montross, yahtzee, HIPAA, voodoo, Rudolph, Roadie(QIC)

Well let me start by saying I have always wanted to Q a pain lab. Most normal people would’ve been to several pain labs before they volunteered to Q one, especially one at a convergence. As I’m sure yall have realized by now I am no normal person. Go big or go home right.


Warm up:

10 merkins

25 lbc’s

10 donQ’s ic

10 toy soldiers ic

10 monkey humpers ic


The Thang:


11’s with burpees and big boy sit ups

10 BBS 1 burpee

30 kettle bell swing

9 BBS 2 burpee

30 up right rows

8 BBS 3 burpee

30 triceps extension

7 BBS 4 burpees

30 lawnmowers (15 each arm)

6 BBS 5 burpees

30 chest press

5 BBS 6 burpees

30 American hammers with the weight (thanks to Rudolph)

4 BBS  7 burpees (it was at this point I realized burpee 11’s was a terrible idea) oh no here comes a train and yall know what that means 5 burpees oyo.

30 goblet squats

3 BBS 8 burpees

30 snatch press (15 each arm)

2 BBS 9 burpees

30 weighted lunges (15 each leg)

1 BBS 10 burpees

30 ff jacks(ask HIPAA)

Thank goodness these are done

30 weighted squats

20 lunges

22 for the vets

Oh and now for my favorite part the Indian tire flip.  Get in a single file line flip the tire 5 times then run to back of line and do 5 burpees. We all flipped the tire at least one round and some flipped it two rounds. T claps to Mozart that young man flipped it all by himself. He is volt’s 2.0 and it shows. Once we made it back to the starting point we rejoined “the others”.



It truly was an honor to lead. I hope I brought enough pain to pain lab. BTW that was 70 burpees called by Roadie. SMH what has the world come to?