Got roped into this one

Been a long time since we’ve used shared coupons at Pain Lab so YHC decided it was time to bring them back out. Shoulder and Forearm work is going to be done. Very rarely do we work our forearms. As we get older we start to lose that essential grip strength. Proper forearm work, not the work you did when you were 13, helps maintain the grip. Don’t look silly the next time your M has to open the pickle jar because you are too much of a damn p***y to do it!! Get your A$$ into Pain Lab, Bulldog or new AO “The Bunker” to get in the strength training work, because running 3 miles at a bootcamp 7 days a week will NOT get you where you need to be! #EndRant

Warmup with Flintstone via Gashouse then we broke off for some great fellowship, music and of course PAIN!

Music Playlist – Various Punk (Ramones, The Clash, Sex Pistols, etc.) – Bandit knew every single one. He continues to impress me with his knowledge and history of music. I tip my hat to you sir!

The Thang:

Circuit #1 – 2 Rounds

30 Seconds On / 30 Seconds Off

10 Stations

1. Battlerope #1 (Light) – Alternating Waves
2. Slam Ball – Overhead Slams
3. AB Roller – Straight Back and Forth
4. Sledgehammer/Tire – Alternating Left and Right Chops
5. Wrist/Forearm Roller – Overhand Rolls
6. Battlerope #2 (Heavy) – Two Handed Slams
7. Dumbbells (15Lbs.) – Front Lateral Raises
8. Landmines (35Lbs.) – Kneeling Alternating Left and Right
9. Kettlebell #1 – Forearm Curls
10. Kettlebell #2 – Single Arm Bottoms Up Press, Alternate Left & Right

Rest

Circuit # 2 – 2 Rounds

30 Seconds On / 30 Seconds Off

10 Stations

1. Battlerope #1 (Light) – In and Outs
2. Slam Ball – Overhead Slams
3. AB Roller – Left to Right
4. Sledgehammer/Tire – Overhead Center Chop
5. Wrist/Forearm Roller – Underhand Rolls
6. Battlerope #2 (Heavy) – Around The Worlds
7. Dumbbells (15Lbs.) – Side Lateral Raises
8. Landmines (35Lbs.) – Kneeling Alternating Left and Right
9. Kettlebell #1 – Forearm Curls
10. Kettlebell #2 – Arnold Press

Rest and load up my vehicle with all the equipment!

FIN

Met back with Bootcampers for COT

Thank you men for the opportunity to lead. As I take on new Site Q responsibilities at The Bunker in Belmont, my time at Pain Lab will come to a brief standstill. You all know I am super passionate about low/no impact, strength training workouts. That said I am excited for a new opportunity to see our region grow and be more diverse in our workout offerings. These types of workouts have so many benefits for everyone that attends one. Thank you to Rudolph for bringing this option to Gashouse. Thank you to all past and present Pain Lab/Bulldog/Diablo Sammich Site Q’s that keep the low/no impact workouts going and bringing in new faces. Thanks to all of the PAX that continue to post here to keep the numbers strong!

AYE!

1P2A