• Post Type: Backblast
  • When: 01/13/2024
  • AO: PainLab
  • QIC: Roscoe
  • FNG's:
  • PAX: Tube, Hunchback, Time Frame, Nutria, Stagecoach, Hermie

The Painlab had seven PAX that didn’t want anything the Mayor was selling as the Gashouse Q (Never trust a politician …with apologies to Sledge).

The Mayor started the workout with taking his Gashouse PAX away all at once.  Fortunately, he let me know in advance he was going to do that so my separation anxiety didn’t kick in.

 

We warmed up with some Merkins, squats, Imperial Walkers, Press Press Flings, and Moroccan nightclubs.

The Painlab PAX moseyed to the flag for the Pledge, then retrieved their KB’s and assembled to the rear of Schiele for the beatdown.

 

YHC combined a couple of workouts and alternated between the two for the majority of the workout.  Here is what we accomplished.

One part 10,000 KB challenge.  We got through 4/5th’s of one day on that side.  The other side was descending merkins, LBCs, and some burpees.  The 10,000 KB challenge is 500 KB Swings per day over 30 days (resting every 3rd day) with a 52.8 lb KB.  Of course we used heavier weights than that because we are men.

10 KB Swings  one burpee

15 KB Swings two burpees

25 KB Swings three burpees

50 KB Swings two burpees

20 Merkins, 30 LBC’s, 10 burpees  (each set after the first included other exercises between swings, like Ground to overhead press and American Hammers.

Repeat the KB Swing sets three more times, alternating with descending counts of merkins, LBC’s and burpees, although we skipped some burpee rounds.  After four sets of swings we quickly counted down the rest of the bodyweight exercises, counting down the merkins by two and the LBC’s times three.

Much to Hunchback’s dismay, the playlist didn’t include Rick James or Lawrence Welk.  It did include Tool, Alter Bridge, Dream Theater, Queensryche, UFO, and Iron Maiden.  Time Frame got schooled up on some music history while we listened.

We returned to start for the Mayor to handle COT and YHC with the prayer.    It was a good workout that I am hopeful all the PAX will “feel the burn” tomorrow, YHC included.

A pleasure to lead.  Looking forward to my next Painlab Q later in the year.

Roscoe