Raining Blood

YHC is rehabbing a bad leg (again) so running is off the table so YHC decided he needed to do what he can and signed up to Q the Painlab.  Tube graciously allowed it to happen and here is how it went down.

Sargento was the Q at the Gashouse but both groups combined for a new warmup that YHC put together.  Disclaimer given with no FNG’s so we got right to it with a brief explanation about the exercises in the warmup.  When the music starts you will hear a triplet drum beat and that prompts the Pax to do a burpee.  Q the music of Slayer’s Raining Blood.  Every time the tempo changes you change the exercise.  4 minutes and 13 seconds of the following:  Burpees, Air Presses, Morrocan Nightclubs, calf raises, LBC’s, Flutterkicks, Burpees, Squats, Mountain Climbers, hold a plank until the song ends.  Sargento wishes he had patented this warm up first, especially the musical selection as everyone knows he is a HUGE thrash metal fan!

The groups split with six going to the Painlab with YHC and three choosing the lesser of two evils for Sargento’s Q.  The Painlab PAX moseyed to the statue at the Schiele for the Thang.  Everyone had a kettlebell but YHC.  Here is what we did…

Captain’s Choice

100 reps of exercises…the first Pax to finish calls it out and we move on to the next exercise for 100 reps of that.  Here are the exercises:

100 merkins

100 LBC’s

100 Overhead press w/weight (YHC used a chair)

100 Squats

100 Dips

100 Flutters

100 KB swings (Tube grabbed YHC a rip/rap rock to use)

then 75 of all exercises in order, then 50, then 25.

Castle Rock was playing name that tune with the playlist and recognized Dream Theater and Pantera.  Duke left a little early due to not feeling well just before Pantera’s “WALK” played on the JBL 5 Bluetooth speaker.  The last line is “WALK ON HOME BOY”.  Coincidence?

The Thang took most of the time and here is what we learned…
Sledge is the master of the fast LBC and the OHP.  Tube was crushing both the dips, squats.  Castlerock was first at squats and the aforementioned name that tune.  Hermie was putting in the work as well and everyone did great at knocking all the exercises out.  It was a sweat fest.

With five minutes on the clock we regrouped at the flag for Mary.  The bell sounded and we were done.

Pledge of Allegiance

Announcements:  Be on the lookout for the Green River Tubing pre-blast for the trip planned for this morning.

Prayer Requests:  Whoopee’s travels and his 2.2’s upcoming surgery, Linus dad, Tube’s cousin Levi, my FIL and M, Queso returning to football after being on IR.  Boudin, Bubba Sparxx.  Special Praise for Turtleman who returned home yesterday to a large group of friends and family.  It was fantastic!

YHC wants to encourage the PAX who are on IR to show up in the Gloom and do what you can or at least hit the Q-Source or SWORD 2nd (Coffeeteria) and 3rd F events.  Some PAX disappear for times when there are many things to do in F3 besides posting to workouts.  Do what you can…there are men that need to see you.