Author: Tube (Page 9 of 10)

Let’s start with a little warm up with Head Circles, Arm circles, Shoulder Shrugs, Don Q’s and Left Right Stretches. 

Grab your coupon and let’s riffle carry down the trail switch up to lunges up the hill to the benches.

Set 1: on the bench Incline Pushups, Step-ups and Triceps Dips – R&R 3x’s

Grab Coupon and riffle carry down the trail, then lunge walk up the hill. Return to the circle.

Set 2: Kettlebell Swings, Single Arm Rows ( switch), Curls, Overhead Press, Sumo Dead lift. R&R 3x’s

Set 3: on 6, Chest Press, Overhead Triceps Curls, Superman Pullups, Reverse Pushups, American Hammers with Coupon, Reverse Crunches. R&R 2x’s

Mary Remainder 8 minutes 

I am working on changing things up real soon here because I’m too predictable. I enjoy focusing on my core and low back, so that’s why this style workout works for me. Let’s start with some warm ups:

Don Quixote’s, Moroccan Night Club, Windmill, Simple March, Overhead Reach

Set 1:  (50sec work/10 sec rest)

Side Lunges, Slow-n-low squats, step-ups, Donkey Kicks, Single Leg Romanian Deadlift, Assisted Pistol Squats, (Rinse & Repeat 1x)

Set2:

American Hammers, Seated Alternating Toe Stretch, Six Inch Hold, Hips Ups, Quadruped, LBC’s, Reverse Crunches, (Rinse & Repeat 1x)

Set 3:

Merkins, Bulgarian Split Squats, Heels To Heaven, Kettlebell Sit-ups, Seated Figure 8, Superman Pullups (Rinse & Repeat 1x)

Mary for 5 minutes

Looking for Q’s for PainLab for the month of June, but no-one reads these anyway, lol.

Today was the lightest turnout that I have seen in a very long time. Maybe it’s due to spring fever and everyone wants to sleep in?

Not the 3 Amigos! We showed to get our fixation of Painlab

Here we do 50 seconds of work and 10 seconds of rest while listening to my favorite 80’s Rock:

Set 1 – Squats, Imperial Walkers, American Hammers, LBC’s Box Cutters and Reverse Crunches. Then a 1 minute rest. Rinse & Repeat

Set 2 – Power Push Away, Side straddle Hop, Shadow Boxing, Kettlebell Bicep Curls, Overhead Press and Lateral Triceps Curls. 1 minute rest Rinse & Repeat

Set 3 – Lunge out/ Bear crawl back to circle. Rinse & Repeat. 1 minute rest

Set 4 – Burpees, Triceps Bench Dips, Pull up Superman, Kettlebell 2 Arm rows, Kettlebell swings, Heels to Heaven. 1 minute rest. Rinse & Repeat

Set 5 – Merkins, Skater Hop, Bench-overs, High Hip Bucks, Peter Parkers and a little Yoga stretching to finish up

We met back at the Gashouse circle to make the official change-over of Site Q from Linus to Whoopee!

Welcome aboard Whoopee! We are glad to have your hands in the pot. And thank you Linus for your commitment to keeping the Gashouse alive and well!!

This was a the first time any of us had gotten Hot N Now for a pre-workout treat due to Short Sale’s Birthday Q. Happy Birthday again! Shortsale sugared us up before an intense warm-up, thanks. 

The six pack moseyed to our circle of pain to start our circuit of 50 seconds on, 10 seconds off as follows all while listening to the best of Van Halen:

Imperial Walkers, Squats, Burpees, American Hammers and Reverse Crunches. Rinse & Repeat x 2

Cut a Flip – 5 Merkins, 5 Big Boy Setups, 5 sets to completion, no set time

Back to 50 on /10 off:

Alternating Toe Touch, LBC’s, Flutter Kicks and LL Cool J’s Rinse & Repeat x 2

Next, Bear Crawl around the center circle 

Back to 50 on 10 off:

Triceps Dips, Step Ups, Incline Merkins, Monkey Crunches, Peter Parkers and Superman Press. Rinse & Repeat X 2

Shadow Boxing, Heals to Heaven, Windshield Wipers, Freddy Kruegers and Crunches to finish up our time in the winners circle.

I will never wait so long to write my backblast again! I am such a looser.

We did a typical PainLab circuit with 50 seconds of work and 10 seconds to transition.  

Something like Sumo dead lift, swings, chest press, single arm rows, curl to overhead press, crunches, burpees, American hammers, flutter kicks, Carolina dry docks, iron mans, merkins, big boy sit-ups, heels to Heaven, box cutters, etc.

We played 80′ Rock n Roll and broke a sweat.

This morning wasn’t as cold as it has been. Maybe a sign that winter is letting up, at least here at the Gashouse. I’m not complaining, but I would like to pray  for a few straight days of sunshine. We started off with a few Whoopee warmups then split up and moved to our circle.  From there we did my typical jazzercise circuit of training without the dancing. I use the Tabata timer to allow for 50 seconds of each exercise and 10 seconds to transition to the next exercise. Lets kick it off with some 80 Rock’n Roll:

Side Straddle Hops, Hill Billy’s, Big Circles, Chinook Squats, V-ups, Outlaws

We mosey to the trail, cross the bridge and …. do bear crawls up the hill. Mosey to the benches for 20 incline pushups. Lets return to camp for some more motivational 80’s Rock!

Grab your coupon for – swings, triceps’ extensions, curls, one arm press (each side),. On your 6 – chest presses, then over head triceps’ extension.

Recover for 1 minute.

Lets Duck walk to the parking lot and then walk it backwards to the circle.

On your 6 again – American Hammers, Reverse crunches, Windshield Wipers, on your feet -Burpees, on your 6 for Supermans, plank for 30 seconds then finish the set with Mountain Climbers. 

Recover and rest for 1 minute.

Next set – Monkey Roles, CDD’s, Incline pushups, Triceps Dips, Don Quijotes, Merkins.

Final round, we each called out our favorite exercise for the last 8 minutes as Whoopee and his Bootcamp joined us in jazzercise!

Everyone finished strong and I was so grateful for the turnout that we had. Thanks Hims!!

Bandit Q’s Painlab next week, please come out an SHOW

It’s below freezing and these Hims need a little warm up.  After a half a dozen core stretches, we commence to do a some Kihon techniques. In squat position, we do low punches and high defense then low side kicks. Enough with the kiai’s.. lets go hit the trails. We mosey down the nature trail and cross the bridge for some bear crawls up to the benches. We plank while waiting on the others. Next is steps up, incline push ups and triceps dips. We circle around for merkins and Don Quixotes and some thing else. . . I can’t remember. The mind is a terrible thing to waste. Let’s head back to base early to meet up with Bootcamp to mix things up. Flintstone has plans for a WWF match up……let’s see where this takes us. You’ll have to catch his backblast to see where this went, lol.

We began our PL all warmed up from Pockets 10 minute warmup, lol. It’s all good, some of us need it more than others. 

Met up around the Indian Eagle for some 50/10 sets. 50 seconds on /10 seconds rest

American Hammers, Reverse Merkins, Heels to Heaven, Reverse Crunches, Flutter Kicks, Baby Makers, Box Cutters, Burpees, CDD’s, lets mosey to the nature trail.

Crossed the bridge and set for the hill to bear crawl up to the top. Rudolph could hardly contain himself, he was so excited to get down on his hands and knees. We crawled to the top and regrouped at the benches. Its time to burn out the triceps with some dips. More bear crawls around the corner up and around the bathrooms. Next up, some Don Quijote’s and uh oh, Q pulls a muscle in his back. Yes, my DA must have had the wrong form 😒. From there I don’t remember. I’m still trippin that I hurt myself. I think we did some slow n low squats and mountain climbers. 

Next, we make our way backwards off the trail, up hill, in the snow, both ways. 

Returning to the circle to complete the mission. Q needed to take a break from the pain in my back so Voodoo stepped in to do some yoga stretching. Then Rudolph assisted with a few sets until I was able to take over and finish our circuit. Great showing by all men today. Everyone committed to return if El Toro will Q next Saturday.

Disclaimer: we will need to rename both FNG’s because we already have those names are taken 

OK, I’m a idiot. I repeat Clavin, I’m an idiot, lol.

18-3 circuit does the trick! We completed a strong mix up of core and leg exercises with our new FNG aka Handcuff holding his own. After a follow up on Sunday, I found out that he lost the use of his legs on Sunday, oops! Best part, he says he’s coming back!!