• Post Type: Backblast
  • When: 01/30/2021
  • AO: PainLab
  • QIC: Rudolph
  • FNG's:
  • PAX: Voodoo, Tube, DoubleStuf, El Toro, Handcuff, Hermie (R), Sledge (R), Dirty White Boy

Yup yup, back to Painlab roots.  Time for super long warm up, full body workout, core, cardio, more core, then stretch.

I started by playing a 5 minute workout video by this guy “Anabolic Aliens”, and actually stole  his other workouts to compose my weinke.  You start his dynamic warm up with some high kicks, and here we go….”is this Richard Simmons?”, “are we Rockettes?”.  No worries.  I control the Q, therefore I will make you all suffer.  I can Omaha with the best of them.


  1. FULL BODY (45 sec each, 10 count rest)
    1. Side lunge X Tomahawk
    2. Push-up X Knee Out Wolvy’s
    3. Hip Bridge X Knee Curl
    4. Hamstring Curl X Dip
    5. Seal push up X Kick
    6. Alt lunge X High Knee
    7. Inchworm X CDD
    8. Sumo Squat X Push back
    9. Calf Raise X Finger Extension
    10. Reverser Snow Angel X Planche Push up
  2. CORE (1 minute each)
    1. Elbow Plank
    2. 6” hold
    3. Head hold
    4. Left side Elbow Plank
    5. Right side Elbow Plank
  • CARDIO – jog to the stadium and do this stuff
    1. Follow the Leader…single file line; I’m the head, Herme was the tail.  You lunge walk to the steps, and do what I do across each level.  I bearcrawled, reverse lunged, bearcraled, forward lunge, bearcraled.
    2. Burpees – 1 minute
    3. Jacks – 1 minute
    4. High Knee – 30 seconds
    5. Don Quixote – 1 minute
    6. Merkins x 40….not sure why, I think the Richard Simmons talk pissed me off so I put it on the crew.  Good stuff.
  1. CORE
    1. Rising Flutters
    2. Rockers (straight leg)
    3. Toe Touch
    4. Penguins
    5. Leg extended crunch
    6. Touch & Go
    7. Thrusters
    8. Freddie Mercs
    9. Leg Crunch
    10. Busters
  2. Back to the circle – I was going to do some stretches, but felt the urge for more Merkins becuase there was still a teeny tiny bit of mumble chatter.  Gotta stomp that out.  We went around the circle for a few exercises when the crew arrived.

MOLESKIN – my Shieldlock made a good showing, and I enjoyed meeting Handcuff and Dirty White Boy.  Everyone pushed, next time you’ll all be Sweatin’ to the Oldies.  Richard Simmons isn’t dead, to my knowledge.

Always a pleasure, Painlab rules all.  See you.