Being my first Q, I figured it needed to match the intensity of previous Pain Labs from Rudolph and his previous posts. So here goes…
It was the best of times, it was the worst of times…no wait.
Call me Ishmael…hold on.
In the beginning was the Word and the Word was with God and the Word was God…
It was cool and icy in Ralph’s house. 3 Pax and 1 Q showed for Pain-lab. The goal for the day was KISS, Keep it Simple Stupid. Not hard for me, so that’s what I did. We broke it down to 14 basic exercises using the Tabata method: 20 seconds on, 10 seconds rest between. Here’s the breakdown (sorry that the Lexicon for all exercises are not accurate)
Merkins 20 seconds-rest
LBC’s 20 seconds-rest
Wax On (shoulder rotations) 20 seconds-rest
Sumo Squats 20 seconds-rest
Tricep Dips 20 seconds-rest
Stair Step Ups 20 seconds-rest
Peter Parker 20 seconds-rest
Front lunges 20 seconds-rest
Hi Plank 20 seconds (brought in some yoga poses)-rest
Warrior pose 20 seconds-rest
Up Dog 20 seconds-rest
Down Dog 20 seconds-rest
Low Plank 20 seconds-rest
Warrior Pose Side Stretch 20 seconds-rest
Breaking those 14 moves down with 2 different times really put a beat down on the shoulders and hammys, so we decided to up the ante by running through all 14 exercises (+ another set of Merkins and LBC’s at the end) for a total of 8 minutes of solid workout….TWICE. While we didn’t run, cardio did play a factor in the training for the day. We kept it simple…No brains. We kept it body resistance…no weights. KISS.
Thanks for the encouragement from Rudolph and his confidence in letting me lead his Lab. Thanks for Short Sale, HIPPA, and Tube for following my lead. Hopefully they feel the pain from the lab. I also got to play my theme song for the workout. How many PAX get to do that!!
Peace, HFT