Steal’in

Once NUOS was completed, I turned my attention to my Pain Lab Q. It had been on my bucket list for 2021 to check off at least once. I built a Weinke with a bunch of stuff I didn’t use, so I’ll grab another slot in the future. With this weekend being the 4th of July, lots of vacations and plans, so I budgeted for 10 PAX and happy to get six and a half guys to join me. Why that number you wonder? Well Rudolph took the first 30 minutes or so to complete his Iron Wolf Burpee challenge. Can anyone other than Sister Act and now Rudolph imagine 30 minutes of burpees? Brutal.

I set up 10 stations and then culled down to just 5 strength exercises that would be done for the length of time it took the 6th PAX to farmers carry two sand-bags around the parking lot medians – maybe 90-120 seconds of time. Stations were:

• Right leg lunge and Right straight arm raise w/ 20 lb dumbbell
• Left leg lunge and Left straight arm raise w/ 20 lb dumbbell
• Alternating Single Arm Flys w/ 10 lb dumbbell
• Kettlebell swings
• Stretch band – double arm pulls
• Timer – sand bag carry

We rotated through one circuit – it took longer than I anticipated.  Next was the Core Challenge for July. As I said in the challenge – for week 1, try to complete the full sets at least 3 times and the Q can incorporate into their workout if they like. We got after it with Rudolph joining us in the 2nd set. Crowd favorite seems to be the Turtle Crunches. All of these are designed to work various parts of your core, some in direct opposition. Think you’re fully stretched and then crunching or twisting.

Upon completion I offered the PAX a choice – go back to the stations or go to the picnic tables. PAX picked option B which was 30 seconds of the following set completed 3 times:

• Step-up Right
• Step-up Left
• Derkins
• Dips
• Bulgarian Squats Right
• Bulgarian Squats Left
• Decline Peter Parker
• Incline Merkins
• Rest

Only thing good about that set is I didn’t have a ruck sack on my back. While our group was at the picnic tables, Roscoe snuck his boot-camp back to our pain stations to finish out his weinkeless, make it up as you go workout.

Bootcamp covered the COT so read that for prayers and announcements. The only exercise on this list that I created was decline Peter Parker. Everything else is borrowed from someone else. The Pain Stations were built around the first two exercises F3 Fonda (Shane Redmond) had me doing. Unlike us, he is a professional, so why not take his idea and build around it. It’s a good cardio and strength combination. Which is a good thing about the Pain Lab that I have to remind myself is an important element of fitness – strength training. I love the high cardio burns and though running isn’t my favorite, I do appreciate how it pushes my heartrate. But Fonda has taught me that strength training will provide additional calorie burn longer. Rudolph and others probably know this and have preached those lessons. All this to say, we now have multiple Pain Labs now so take a mosey over to that workout and check it out.