Author: Rudolph (Page 5 of 5)

Colder than what we’ve had, mostly due to that wind.  I wondered how cold our circle  would be for the 2018 relaunch of Painlab, but whatever.  We ain’t scared.  Started out the morning seeing regular Oompa Loompa,  Madoff running his son Messi, an FNG (HIPAA), and a Kotter in Hot for Teacher.  That’s a healthy mix!  Others joined, then 3 jokers with heavy bookbags came running in.  Were they campers?

We warmed up with the Bootcampers, then HFT, Oompa, Flush and I grabbed our cinderblocks & kettlebells and headed for the circle.  I just now remember i forgot to get Flush my duct-tape for his cinderblock.  Cripes!  Reminded everyone to MODIFY as needed!  We then did 5 minutes of shadow boxing and other calisthenics to get loose.  Part of getting Painlab back on track is that I need to bring a Q lesson, so today is Rule of 3.  Things break down really easily into 3’s, and one of my favorite is Lou Holtz’s 3 rules for being a solid human.

Always do the Right thing

Always do the Best you can

Treat others how you’d like to be treated.

So let’s make a workout out of those!  And work 3 body parts – Pectorals, Triceps and Quadrilateral muscles.

Phase 1 – Do the Right thing.  To me, the right thing meant putting in the proper hard work.  So we did this:

Drop sets, where we do these exercises in succession, then 1 minute break before repeating.

• Merkins Max-Out – French Curls – Squats (x 2 sets….max out or cap reps at 20)

-Decline Merkins – KickBacks – Lunges (x 2 sets, max out or cap reps at 20)

• Pull-Overs – Diamond Merkins – Romanian Dead Lift (x 2 sets, max out or cap reps at 20)

Flush looked at me like I was on drugs when I said to max out on Merkins.  I forgot he can do about 148 in a row 😉

Phase 2 – do the Best you can.  To me, this means doing your best for a partner, so parter up!  HFT and I, Oompa and Flush were the tag teams.

3 minute interval.  One partner busts their tail to do as much as they can, then swaps exercises with their partner when they are smoked.

ROUND 1 – Rotational Push Up (20) – SWAP – Half Moons

ROUND 2 – Divebombers (OMAHA to Diamond Merks!) – SWAP – High Shelfs

ROUND 3 – Bridge French Curls – SWAP – Mountain Climbers

HFT pointed out that while I was concerned about cardio, this fit the bill quite well!  And what I love about Oompa always being there, if an exercise looks or sounds ridiculous, he leads the MODIFY charge.  Solid guy.  I’d also like to point out that HFT didn’t recognize the training montage music from Rocky 4.  SHAME.

Phase 3 – treat everyone well.  So here’s a chance to either be dastardly to folks, or be kind, or kinda both!  This was a guessing game.   One guy thinks of an exercise, and a number between 1 and 10.  FIrst guy guesses the number, if wrong we do that many of the exercise, and the man who is being guessed at tells us if he was “Hi or Lo”.  So you could say Burpees and 10, and be a cruel man, or say LBC and 1 and take it easy.  Proud to say every number was north of 5, so kind of fun.

Then a bunch of Cowbells  started ringing.  Here came a herd of HIMS!  They rounded us up, I led 7 minutes of Mary (thanks Whoopee), and then the bells rang.

Moleskin:  Fun to get PL back going, I appreciate the opportunity to give back to F3, which has brought me much more physically and spiritually.  Remember to headlock folks out there, that may be too scared to run or have some other non-life threatening thing, but need to fill that hole of bonding and fellowship.  More mumblechatter next time!  And I would really love some Q volunteers.

Rudolph

Ah Tooltime.  Never a second thought about creating a painful trap for the Pax.  Sneaky guy….I loved it.

After last week he took the Q, walked up and said “I want to know about Painlab, and I want everyone else to know.  How about I run ’em for a lap and bring them to the circle?”.  I said “you have a sick mind.  Let’s do it”.

So with that the trap was set.  The regular Painlab staff of Oompa and Bandit were in on planning, and the crucial move by Slaw to make sure we had enough coupons.  This was a BIG part, so big ups to Slaw for that.  The Pax should always know that I put 6 – 25lb plates in my trunk, along with 4 – 10lb. plates, some 5 lb. ones and a few Kettlebells.  Kettlebells are growing on me.  Get one in the 20-40 lb. range and I’m glad to send you a program!

Anyways, we planned through the week, and this morning Tooltime was grinning ear to ear.  I wrote a program that represents what we do, so here we go:

Tooltime wasted NO time, said he was an idiot and so were we, off they moseyed.  Meanwhile Oompa, Bandit and I grabbed our weights and did this in front of Frank:

4 Rounds – 10 Lunges, 10 Kettlebell Swings, 10 Merkins, 10 Squats

By the middle of Round 4 the Pax showed up.  Some looked confused, all enjoyed carrying their coupons.  They did the tradition of once you hit the curb, you lunge your coupon to the circle.  Then……WELCOME TO PAINLAB!  Gave the usual spiel:

• Modify as needed.  I always have alternate exercies
• We do non-high impact.  High Impact both feet leave the ground, low is one foot, zero is two feet on the ground
• We focus on cardio, strength, core and flexibility

Phase I: PainLadder

25 each – Blockie Merkin, Weighted Crunch, Deadlift to High Pull, Weighted American Hammers

20 each – same

15 each – same

10 each – same

5 each – same

Good work, lots of chatter.  Tooltime asked Stroganoff to never ask him to Q again.  I saw Frank smile  Break time….1 minute lunge walk around the circle

Phase II:  PainCycle

1. Boxing (3 minutes)
2. PAINMARCH Lunge (1 minute – ALT Rockette)
3. Muscle Work (3 minutes – Diamond Merkin, Curls, weighted squats – 10 to exhaustion cycle) (ALTS are French Curls, Bent Over Rows, Don Quixotes)
4. PAIN MARCH High Knees (1 minute – ALT Slow Karyoke)
5. Ab Work (3 minutes – Mary in circle, reps of 20)

wanted to repeat but had to Omaha…..had to get to:

Phase III: Follow the Leader

Lunge walk around the circle to the stadium steps, bear crawl up, then across, next level was crab walk, next level was lunges, next level was bear crawl again, then high knee the last one.

After that everyone found a pole and squatted for a bit.  Leave it to Tooltime to start talking food to break it up.  Hard to talk when I had a clock going off in my head….but I got delayed 15 seconds, you don’t feel that when you have an iso-squat going, do ya?  Good stuff.

Phase IV:  Isolation Drop-Sets

everyone has something they need to work on.  I try to leave 3-5 minutes to tackle something you want to hit, compliments of a Q I saw Roscoe pull many years ago.  Something about facing your fears.  So, I gave the men drop-sets (one exercise, then another to exhaustion, that focus on the same muscle groups).  I listed exercises, set the timer and said GET TO IT!  Good work by the guys here.

Phase IV:  Yoga

Asked the Pax what you do, so you don’t get injured, after some hard muscle work?  STRETCH!  And the best darn thing I have ever found in terms of stretching but staying intense is Yoga.  If done right, this stuff is the real deal.  For a many, many weeks now, Bandit, Oompa and other guys have been getting better and better.  Very proud of this, because check this out:

Namaste

Warrior Pose 2, both sides

Hanging Knee

Chair Pose

Plank

Low Plant

Cat pose

Child pose

Plank

Hands to Feet, bleeding into….

Crane Pose.  BANDIT GOT FULL CRANE!  And held it.  He’s losing weight or getting stronger.  That’s all there is to it.  Awesome.

Back up to Tree pose on both sides.  Got some laughs here.  That’s good, it was quitting time anyways.  Walked the coupons back and name-o-rama.

Tooltime said it best:  when you are hurt and want the fellowship, come to Painlab.  When you want to focus on strength, core and flexibility, with a side of cardio, come to Painlab.  This is our thing to give F3 Gastonia, and whether I pull a solo merlot or have the big dogs Oompa and Bandit with me, you will always have stretches, exercises, but most importantly the fellowship time to push the rock.  Or block.  Or plate . Or kettlebell.

A pleasure to lead and have the team we did today.  Teamwork!  AYE!

• Rudolph

Up early and ready, YHC was looking forward to this day.  I got to lead the 3rd F to start, and will only say to you all:  MANY HANDS MAKE LIGHT WORK.  Teamwork is key, and if you Google – “What does the Bible say about teamwork” you will get a familiar passage:  Proverbs 27:17.  What a coincidence!  Or not!

So after that good rap session, we got it on.  Hushpuppy got us some SSH’s, then Painlab 4 horsemen (Oompa, Squirt and 2.0 PapaJohn) got to work:

Lunge walk the weights to Franks’ place.

WARMUP – Imperial Walker x 10, MNC x 15, Low slow squat x 10, Don Quixote x 10, Merkin x 10, LBC x 10

Painlab Powercycle X 3 cycles:  I) Merkins – Dips, Boxing, Yoga  II)  Curl-Row, Boxing, Yoga  III) Shoulder Press – Raises, Boxing, Yoga

***Lots of sweat here.  Again, I heard some squeaks when we rolled into Crane Technique.  Big ups to PJ for trying EVERYTHING with a smile.  Started with Casting Crowns, rolled into Rocky soundtrack.  Gonna Fly Now will make you lift a house.

Follow the leader:  Bear Crawl, Side Crawl, Lunge, Backward high-kick, Wall sits, inverted Wall climb….other stuff, just remember asking the guys to have a seat on the wall and all 3 of them went for the picnic chairs.  Niiiiice work.

Mary:  got to the circle at about 12 till, we got in about 5 minutes worth of early work.  PJ learned how to count from Oompa.  Then his brother showed up and put a 72 on the board for flutter kicks.  72!  I did about 53 I think.  Rotten little painmaker.  AYE!

MOLESKIN – I don’t care if it’s only me, or 100 people, the PAINLAB will always be here for F3.  Big ups as usual to my partner Oompa, and to Squirt for constant optimism, and PJ for making my day with his effort. Painlab is my part of the team, and this team makes me a better person, father and HIM.  Will be a bit spotty due to summertime, but rest assured, we will be rockin’.  Come for the inspiration, stay for the swell!

Rudolph

The title goes a lot better if you sing the Oompa Loompa song along with it.  From the man’s own words:

No Rudolph, so left stranded on Isle of Misfit Toys or…Isle of Unfit Boys to keep with theme of Whoopie’s Christmas Party

Q: Oompa Loompa

PAX: Huckleberry, Tesla (Respect), Oompa Loompa (Respect), with partial credit to Pockets who scratched at the break

Q Freight started workout with burpees OYO (for real?). Turned over to Q Spiderman, who made us do side straddle hops and something else before the group of 34 ran off, leaving just the Pain Lab participants.

Walk to my trunk for coupon (cinder block) overhead shoulder press while walking approximately 100 meters to other parking lot. Approximately 1 minute per exercise plus 1 minute per stroll.

Did 25 merkins IC on block. Walk back to other parking lot holding coupon straight out.

Did 50 LBC OYO.  Walk back to other parking lot lifting coupon behind head.

Did 50 squats OYO. Then back to parking lot, walking curls with coupons.

Did Scissorkicks. Walk to benches for 25 dips in IC. Tesla and I shared wisdom to Huckleberry

Did 25 merkins IC. Walk back to parking lot with coupons over head

Did 50 LBC OYO.  Walk back to other parking lot lifting coupon behind head.

Did 25 mountain climber IC. Did something with coupon that I forgot while going back to parking lot. Talked about male issues and became lost the rest of the Q

Did 25 merkins. Walk to benches for dips. Walk to parking lot with coupons.

Did 50 LBC with feet on ground OYO. Walk to other parking lot with coupons.

Did 20 squats. Left coupons in place to join the 12 Days of Christmas.

12 days of Christmas: lap around pavilion, 2 jump squats, 3 merkins, 4 LBC, 5 burpees, 6 Side straddle hops, 7 Moroccan night clubs, 8 ?, 9 ?, 10 ?, 11 ? and 12? Sorry can’t remember the rest.

Pleasure to lead this fine body of men and look forward to my next opportunity….

PainLab 4

Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

Today we get the 4 basic Painlab fitness groups:

Cardio
Strength
Power
Stretch

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

CARDIO (15)
Jacob’s Ladder (15 minutes): Bear Crawl up – 8 Slow Burpees, down to 1 Squat, 7-2, 6-3, etc.

STRENGTH (2 Rounds)
Painlab Painstation (Dropsets to circle Frank 1 minute)

1) Curls – Bent Over Rows (Back/bicep)
2) Pullovers – Kickbacks (Tricep/Chest)
3) PrisonerSquats – Calf raises (Legs)
4) Shoulder Press, Lateral Raise (Shoulders/Traps)ALT – Trap Raise – Lunge

POWER – Kettlebell/Weights

1 – Goblet Squat
2 – row
3- press
4 – chest loaded swing
5 – shoulder halo
6 – Hip Halo
7 – ankle halo, head

STRETCH (10) -YOGA FIRE!!Namaste Warrior 2 Namaste Warrior 2 OP Handsup Touch toe Tabletop Plank Upward facing Downward facing dog
Plank Low plank Cat stretch/childs pose Side plank Side plank OP Chair pose Buddha squat Crane
Hanging knee
Triangle

Back to the circle to meet Pax for Mary.

MOLESKIN:  a fun day and while I failed to get some FNG’s, 2 of our established Pax joined Oompaand I to get it done.  Big ups to Warden and Squirt!  Bigger ups to Squirt for leading an insightful 3rd F prior.  Yall get up a bit earlier, I always learn something.

Oompa has the con for Convergence, my Painlab Partner took my cinderblocks so watchout!!

Have a great week

Rudolph

Kudos to whoever gets that obscure reference.

What a gorgeous day to lift coupons and raise them to Frank (going name for the statue.  Great, great job guys.  ROLLS EYES).

The Thang:

Gave the speech:  Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

***Pantera on the docket, omaha to Van Halen because of our 2.0.  We will have a vulgar display of power soon.

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

Jacob’s Ladder up the stadium steps (15 minutes): Bear Crawl up – 7 Slow Burpees, down to 1 Squat, 6-2, 5-3, etc.

Painlab Powercycle – (12 minutes)
1) CDD, Superman, Parker Peter, Dips
2) Boxing
3) Yoga – Warrior 2, Triangle, Extnded Triangle, Downward Facing Dog, Trikonasana,

Pass the Pain (3 minutes) – 3 minutes of varied milkjug core on steps

Painlab Painstation (1 minute each….)
1) Curls, Skullcrushers
2) Derkins, Dips
3) Squats to Clean
4) Shoulder Press, Lateral Raise

Painlab Pathfinder – follow the leader on the ledges, make way to circle of trust with Gashouse where we did lotta core.

MOLESKIN:  more folks this time, and another 2 prime targets of Feelgood and Bandit.  We also picked up Smackdown (2.0) and Goodfella (61 – respect!).  Thanks to Mayor and Hushpuppy for being there, those guys make a workout fun.  And big props to BB-8 for coming back for more.

This is a priviledge to lead.  Will look for others to Q soon, but I’m bringing more FNG’s this week if I have to drag them by their toes!   See you Saturday, AYE!
Luke B. F3 Rudolph