• Post Type: Backblast
  • When: 08/28/2021
  • AO: PainLab
  • QIC: Rudolph
  • FNG's: CK
  • PAX: Les Nessman, VooDoo, Mabeline, Big Pappy, Breaker Breaker, Roscoe, Stroganoff, Short Sale, Wojo, Tube, Castlerock, Pacer, Hermie, Flinstone, Timeframe

Another Saturday boys, and another opportunity to exercise.  I have been asking my brother to join an exercise for about 6 years now, and he pulled in the parking lot.  Groovy!  Wojo had Gashouse Q, but kindly allowed me to Q since he was here.  We circled up, I accused everyone of being a bunch of mutts for not introducing themselves to my bro, which led to him getting swarmed.  Good work.  Disclaimer, and 5 core principles of F3 were shared.  I was about to start up, but Flinstone was running a bit behind, so hold plank until he joins.  Now, let’s go:

SSH, Chain Breakers, Swimmers, Grass Pickers, Flying Squirrels….I tried to mix it up a bit on the FS and performed in cadence at various speeds.  Q fail…kinda.  Whatever, you bootcampers get the heck out of here, time to commence the lab.

Circle up around Frank. I explained that while my right elbow is much better, my left is still a trash heap.  The doctor said I can do “push” exercise, but no “pull”.  I’ll take it, let’s rock!

Merkins max out x 3 rounds

Chest pullovers & press x 3 rounds

Overhead press x 3 rounds

Front lateral raise x 3 rounds

50 squats x 3 rounds

Dips max x 3 rounds

Skull crushers x 3 rounds

Active rest was employed in between sets (jog in place, hold squat, plank, etc.).  Some good chatter going during this time.  Nessman liked to talk about who the better Buchanan is….so we had a few sets of Burpees in between.  Discipline will be maintained.

Next was a modified Burpee waterfall.  3 teams, one goes, next goes, next goes, and so on.  About 6 minutes worth.  Since we had drilled our bodies for 40 minutes prior, this hit some where it was needed to.  Good stuff.

Next we do some Mary.  LBC, Dying Cockroach, Flutters, Heels to Heaven, a few others.  3 minutes left, back to the start point.  TIME!

Pledge of Allegiance

Announcements:

  • Gaston’s Great Podcast – share this!  Great EH tool.  Well composed.  Link in the Slack.  Again….LISTEN AND SHARE.

  • Iron Pax is here.  God help us all.  Go get it boys.  I will be modifying, but involved.

Prayers:

  • Sledge and his knee surgery

  • Westside’s father

  • All parties involved with Afghanistan

  • Breaker family/friend involved with Afghanistan

FNG:  took awhile, but finally we named my brother CK.  Welcome to it.

MOLESKIN – my elbow is shot to hell.  Thank goodness I have a place like Painlab where I can hang, share fellowship and enjoy the company of HIM’s.  My brother is sore as heck today.  We all know the cure….keep pounding!  Always a pleasure.

Rudolph

*I listed all pax at both AO’s, but the Painlab clan was: Hermie, Tube, Nessman, CK, Timeframe, VooDoo, Pacer, Big Pappy