Fitness, Fellowship, Faith

Day: August 16, 2020

HIIT VQ at Pain Lab

We had 9 superbeasts at Pain Lab.  This was my first Q, because I had no idea what I was doing plan ahead, I pre-programmed an app to keep time and pace.  Bedpan gave me the idea a few weeks ago.  Links for the app and the workout are below:

Tabata Timer App

Tabata Workout for Import

6 Pack Promise App

I wanted to combine a workout that would shave some time off the quarterly fitness test in tandem with some strength training.  Naturally, since this was pain lab, everything was low impact.  Everything follows a 10 second prep/rest/transition time and a 50 second work time.  Everyone had an appropriate sized kettlebell/dumbbell for the exercises.

We began with an ab circuit to engage the core.  I’ve found this is one of the best ways to get warmed up, prevent injury, and not neglect an ab circuit at the end.

Fitness Prep Round #1

  • Kettlebell swings
  • Merkins
  • LBC
  • Bodyweight Squats
  • Side Straddle Hops

Strength Training Round #1

  • CDD
  • Levitation squats (25 seconds each leg)
  • Single arm rows (25 seconds each arm)
  • Tricep Extensions
  • Werkins
  • Kettlebell Swings

Fitness Prep Round #2 (same as round 1)

Strength Training Round #2

  • Overhead Press
  • Lunges
  • T-Merkins
  • Curls
  • Big Boy Situps
  • Kettlebell Swings

Fitness Prep Round #3 (same as round 1 and 2)

Strength Training Round #3

  • Moroccan Night Club
  • Front Raises
  • Calf Raises
  • Dips
  • Pullup Superman
  • Kettlebell Swings

Fitness Prep Round #4

It was a privilege to lead.  Thank you to the always supportive brothers in Christ and a special thanks to Rudolph who brought me to Pain Lab in the first place.

Double Stuf

Completely Sane And Utterly Purposeful CSAUP

Most CSAUP’s are designed with the intent of taking a PAX well outside his comfort zone, while pushing him to limits above his previous efforts. At times, these events cater to PAX who are already above average in certain areas while indirectly excluding those who may not be as advanced. The purpose of this event is to provide something where any PAX who can make it through a 1 hour boot camp will be comfortable participating. Don’t mistake this as meaning it will be easy, but it shouldn’t require any dedicated training. Check out the details below.

 

When: Saturday, September 19th from 0530 until 0830ish

Where: Folsom AO

Who: All Gashouse PAX!!!!

Why: To challenge your physical abilities and compete as a team against other PAX while enjoying some great 2nd F

What: 3 man team event done relay style and consisting of 3 segments; 2 mile run, 2 mile ruck and Pain Lab style block workout. Each PAX will complete all 3 segments, but only 1 team member will be active at a time. Rotation will be:

PAX 1 – Ruck

PAX 2 – Pain lab

PAX 3 – Run

PAX 2 – Ruck

PAX 3 – Pain lab

PAX 1 – Run

PAX 3 – Ruck

PAX 1 – Pain lab

PAX 2 – Run

Teams will be determined based on the estimated run pace for each PAX to keep teams as evenly matched as possible and in hopes that all teams will finish at close to same time. The minimum weight for the ruck will be 20#, but those PAX who are proficient in this area are encouraged to carry more. Sanitizing spray and wipes will be available at the event for any ruck packs or blocks that will be shared.

Complete this form if you want to participate:

All I need is the best way to contact you and your estimated pace for a 2 mile run. My goal is to notify participants of their team members by Monday, September 14th.

 

SYITG,

I’m Broke

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