Author: HIPAA (Page 14 of 14)

Passing of the Torch

Looking back through Back Blasts I had seen the 1^st Pain Lab was done on Saturday May 16^th, 2017. After one year of a very successful campaign, Rudolph felt it was time to pass the torch. Rudolph and YHC seemed to have shared the same vision about Pain Lab since the first time I had attended. Given that, he had asked me if I would like to take over this wonderful AO and at the 1-year mark. YHC humbly and gratefully accepted his request. Rudolph, you have introduced a wonderful experience for all to enjoy and cannot thank you enough for the push to keep this going. I only hope I can be as successful as you have been during this time. I promise not to let you down and to keep this alive for years to come.

Here is an excerpt from the 1^st  Pain Lab BB: “PAINLAB – you are here because your body hates you after high-impact work, or you are recovering from injury.  Either way, you will get a workout!  High-impact is when both feet leave the ground.  We don’t do that.  We bust @$$ keeping 1 or 2 legs on the ground.  It works!”  I’d like to think that this is the official Mission Statement for Pain Lab and I will keep that promise. All are welcome to join in the pain, but the ones on IR are the ones we definitely want to target. Why? Because this keeps those men involved, possibly rehabilitate faster, keeps their spirits high, and allows them to keep pushing the rock. Prime example here is Clavin. As many of you know, Clavin is fresh off knee surgery. He loves F3 and doesn’t want this injury to put him in that dark place. Clavin was out in full force Saturday, couldn’t even tell that man was on the IR!!!

While Pain Lab’s main home is Gashouse on Saturday’s, it will not be stationary. Once a month we will take Pain Lab on the road, delivering pain at Folsom, The Yank and regions beyond. YHC has been building up his private collection of weights and other goodies, and wants to share them with all. We have Kettlebells, Battle Ropes, Slam balls, dumb bells and Picnic Tables?? (Keep reading J). If anyone wants to Q the Pain Lab and wishes to borrow this equipment for your workout, you are more than welcome to at any time. No security deposit required!

That said, let’s show you how we incorporate these items into a Pain Lab workout!!

The Thang:

Tabata/HIIT Style

30 second AMRAP: 10 second rest (Yes Mayor, it was 10 second rest) x 3 Sets each Round. Switch stations after 3 sets have been completed. Rinse & Repeat until all rounds at each station had been completed.

Stations: 6 HIM = 6 Stations:

Station 1 – Battle Rope (50ft 2” Battle Rope):

Round 1: 3 Sets – Double Arm Waves

Round 2: 3 Sets – Battle Rope Burpee (New Burpee!!)

Round 3: 3 Sets – Single Arm Waves

Station 2 – Slam Ball (20Lbs):

Round 1: 3 Sets – Overhead Slams

Round 2: 3 Sets – American Hammers with Slam Ball

Round 3: 3 Sets – Overhead Slams to Sprawl

Station 3 – Kettlebell (All sizes for all levels):

Round 1: 3 Sets – Plank Rows

Round 2: 3 Sets – Swings

Round 3: 3 Sets – Snatch

Station 4 – Body Weight:

Round 1 – 3 Sets – LBC’s

Round 2 – 3 Sets – Pseudo Planche Merkin

Round 3 – 3 Sets – Hand Release Burpees (New Burpee!!)

Station 5 – Ruck Sack (30Lbs):

Round 1 – 3 Sets – Bent Over Rows

Round 2 – 3 Sets – Shoulder Press

Round 3 – 3 Sets – Lying Chest Press

Station 6 – Picnic Tables

Round 1 – 3 Sets – Bench Dips

Round 2 – 3 Sets – Bench Derkins

Round 3 – 3 Sets – Picnic Table Presses

In the time allotted, we were able to finish all 6 stations except for 1 round at the last station before Madoff came back with his group. (Example: The only exercise I wasn’t able to get to do was Overhead Slams to Sprawl)

As you can see, Pain Lab is NOT to be taken lightly. There was not much mumblechatter from the group, well except Mayor constantly complaining about the alleged “10” second rest period. You should be lucky I even gave you one! Overall, I think everyone was so concentrated on busting out AMRAP, there wasn’t much time to talk. YHC totally forgot he had a fully charged GoPro in his car; I would’ve liked to have recorded the session. We will do this in the future for a promo video! Blart, I dont think you had any idea what you were getting yourself into today. Glad you stayed for the pain and hope you return to join us again, it looked like you enjoyed it!

COT

Welcome back cotter, Warden! Warden hit up the F3 FB page Friday evening wanting to know if we still did Pain Lab on Saturday mornings. The reply was yes and reminded YHC to put up an AO schedule on FB. I was glad to see Gashouse have a large gathering of HIM today! Welcome 2.0 FNG Dijon! I know your Dad is proud of you!!

Announcements: Memorial day 5K (Speed For Need), Convergence, Murph all on 5/28. We need PAX to step up and fill open Q’s. Visit our Events page to check over the “Q Schedule for Gastonia, Folsom & Midoriyama:” calendar, it’s there for a reason!

Prayer requests for family, friends & fellow PAX in need of healing and mercy. Madoff took us out in prayer.

Men, as always it is an honor and privilege to lead a group of HIM. I encourage you to keep posting, do not let yourself fall into that dark hole. We are all here for each other, reach out to someone if you need help!

KEEP PUSHING THE ROCK, AYE!!!!

HIPAA

Sunday night we received a message on the F3 Gastonia Facebook page (yes, we have one) from a fellow interested in Storm and Goat information and locations. Responded back to him with all the proper information and let him know we looked forward to seeing him there. Our FNG, Michael King, showed up an endured a glorious first F3 experience beat down by YHC. Michael recently moved here from Georgia, is a Triathlete, worked at Fox5 and now joins the Fox46 family here in Charlotte. Tesla was quick to run down the crazy name path, again, and suggested “Rabies” because Fox’s carry them, SMH. Anchorman was thrown out, and because that is one of my favorite movies, it stuck. Please welcome Anchorman (Respect)!!

Monday night a random storm popped up in the area. I thought to myself how appropriate, a storm the night before I Q at the Storm. With the rain accumulating outside I decided to write a “rain-out” weinke just in case I had to keep the workout dry. It was so wonderfully drafted that I decided to use it as the WOD.

Disclaimer and F3 principles

The Thang:

Quick note: YHC DID NOT WEAR HIS VEST!!!

Warmup

10 SSH IC

50 MNC IC

See a car coming in hot, let’s do another warmup exercise while we wait

15 Flutter kicks IC

Well the car was not one of our own, oh well I guess that was some EC for us

Mosey to the Front Doors of the Storm

I announced to the group we are doing accumulating exercises. Meaning do exercise #1 run and return for round one. Do exercise #1, #2, run and return for round two. Rinse and repeat for a total 0f 10 rounds

Round 1: 10 Merkins IC run length of divider sidewalk and return (180 Yard loop)

Round 2: 10 Merkins IC, 10 LBC’s IC, run 180yd loop

Round 3: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, run 180yd loop

Round 4: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, run 180yd loop

Round 5: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, run 180yd loop

Round 6: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, run 180yd loop (90yds NUR, 90yds RUN)

Round 7: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, run 180yd loop (90yds NUR, 90yds RUN)

Round 8: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees (Pressed for time so Omaha’d to 5 from 10), run 180yd loop (90yds NUR, 90yds RUN)

Round 9: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees, 10 CDD’s OYO, run 180yd loop (90yds NUR, 90yds RUN)

Round 10: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees, 10 CDD’s OYO, 10 slow & low squats IC, run 180yd loop (90yds NUR, 90yds RUN)

NUR (115 Yards) Back to Flag

Moleskin:

I am going to be transparent here and state that I am not a spiritual leader. It is not that I am not a spiritual person, I just struggle. I have never read the bible, but I know there is a higher power telling me everyday that I need to open it and read. I’m trying to be better and must admit being surrounded by all of you encourage me to be better, spiritually. All I can say is keep ending your workout with prayer, keep having 3^rd F events, keep posting spiritual articles daily on Twitter as you have no idea how much this helps someone like me.

Announcements:

5/28 – Memorial Day 5K, Convergence, Murph

Prayer requests: Def Leppard in his travels, The Children (school choices, summer break, etc.), Breaker Breaker’s Aunt and church friend mission trip, JK2’s Dad, YHC’s co-worker battling Chron’s and depression

Breaker Breaker took us out

Thank you again for letting me lead this group. It is truly an honor and privilege!

HIPAA

Community Foundation Pain Lab

T-Square came up with a genius idea to move Pain Lab downtown Gastonia at the Speed for Need tent on Saturday morning. I saw the tweet late Friday night but threw it out there anyways letting the PAX know we would redirect to Rotary Pavilion at 7:15AM. This would allow me a few extra minutes to meet anyone that showed up at the Schiele and have them follow me downtown. That said T-Square rounded up the troops downtown and I met Moses and Billy Madison at the Scheile and automobile moseyed to the Rotary Pavilion. The scene was jumping early downtown. Everyone was getting their tents setup and Speed for Need were unloading the chariots. We decided to setup Pain Lab in the grass in front of center stage near the Speed for Need tent.

The thang:

Painopoly of course! I mean, why not? This is a great workout and does not require hours of planning a weinke. It is all on the game board. We did 45 minutes of it and we all finished stronger, sweatier and smellier by the end.

Pain Lab Downtown

There were 5 total PAX and about a quarter of the way through a young boy that had been looking on decided to join us for some kettlebell fun. He did all of the exercises we landed on and with vigor. Good kid with good spirits. Wish he could have stayed for the entirety but he had to go find his family so did not get a chance to name this wonderful 2.0.

COT

Announcements:

Duh, Community Foundation Run in about 30 minutes

YHC took us out in prayer

The one thing I can say is F3 and Speed for Need got some wonderful exposure. We had a lot of curious on-lookers, some asked questions about F3 and Speed for Need in which we directed these folks to the tent. I hope that our Nantan did a good job explaining things. If there is one thing of purpose we fulfilled by doing Pain Lab downtown it was Plant. We planted the seed of what F3 is about.

Tube, good to see you out here brother!! Thank all of you men for taking a detour from the normal Pain Lab spot, it was greatly appreciated. You all pushed hard, even though it may have been uncomfortable doing these exercises in front of a bunch of complete strangers. However, know this, if there is one thing that has helped me since joining this group it is how to step out of your comfort zone and face challenges you may never have.

Until next time,

HIPAA

AYE!