Tactical Druids

We have a guest Q at the Gashouse Bootcamp, how many will show for the Pain Lab?  1 or 100, let’s make sure they get as spirited a workout as Pac-Man and the boys from Rock Thrill are about to give.  Great turnout for Bootcamp, and we 7 Pain Lab’ers formed like Voltron.  Turns out the Girl Scouts are camping at the Schiele overnight, so let’s allow those little princesses to sleep in a bit, we’ll take our workout to Stonehenge.  Circle up.

I ask who has what injury:  Rudolph shoulder, Roadie shoulder, Hermes knee.  Good stuff, I can adjust us easy.

Point of today is tactical movements – precise, controlled and intense.

I. HIIT:

• Punch Merkins – 45 seconds, 15 second rest
• Punching Sprawls – 45 seconds, 15 second rest
• Ski Jumps – 45 seconds, 15 second rest
• High Knee twists – 45 seconds, 15 second rest
• Squat Jumps – 45 seconds, 15 second rest

Good work.  I thought that everyone would be winded, not so much.  Let’s keep that rhythm for all these exercises.  Listen to the Q for specifics ( I would go slow, hold, fast, etc.  Just changing things up until I heard squealing):

• Walkouts
• Weighted Lunges
• Rows
• Mountain Climbers and Moutain Rolls
• Bench Pistol Squats
• Curls
• Squats
• Ab work
• Struts

We worked on swings a good bit too; HIPAA took the team through the motions.  I cannot stress enough, if you want a good compliment to F3, kettlebell work is king.  You must master the “hinge” of a swing to get the most out of it.  It will be unnatural until you do.  We would have done Turkish Get-Ups, but with the shoulders and knee injuries, that would be no good.  Doc appointment on the 30th!  Get hype!

*our 5 minutes of message was about Eric Liddel.   While on business travel this week I got to see Chariots of Fire, finally.  I”m glad I was an adult when I saw it, much more impactful.  Read about his life if you never have, what a beast.  I won’t take  you through the majority of my schpiel, but remember this “where does the will to finish the race come from?  It comes from within”.  https://www.youtube.com/watch?v=kbgR-pOIFbE

Here comes Pac-Man and a gaggle of guys, let’s join up.  Great work from all, a tactifully good start to the day.

Always a pleasure to serve,

RUDOLPH