Author: Watts Up (Page 22 of 23)

We had a little shoot out at the OK Corral to start off.

We worked the Upper Body:
25 – Side Straddle Hops
15 – Merkins
20 – American Hammers
25 – Arm Circles
25 – Arm Claps
25 – Moroccan Night Clubs
25 – Arm Circles

Next up we had lower body warm-up
25 – Squats
25 – Side Straddle Hops
20 – Merkins
20 – Sledge Crunches
Lunges from curb across parking lot to light pole and back
15 – Heel Raises
15 – Merkins Slaps

Next up was the Rodeo
We had a 11 Stations for each Pax to work on varying weights for 3 to 4 minutes.
1.) Cattle Bell Swing
2.) Chest Press
3.) Cowboy Man Makers
4.) Curls
5.) Squats
6.) Tricep

All and all it was my first time Q-ing and I hope I was able to give these men a workout that will cause them to get stronger. I heard the jokes how can Side Straddle Hops be for your upper and lower body, (LOL). it’s bcz they work out mussels in both upper and lower body.
I look forward to my next Q and will be much more timely on my backblast.

Monk had the GasHouse Q and started the day off. Once warm-up was completed, he lead GasHouse off to do whatever they do.

YHC did not have a great deal of time to prepare because of three days of work with beach excursions on either side. That being the case, I tried to do something challenging, but simple.

After the GasHouse departure, the remaining PAX inquired as to the need of weights. All were instructed to bring what they had (#30 Kettle bell, #53 Kettle bell, and a Ruck Pack were accumulated). Unlike many Painlabs, this one started with a march to the Grier Parking Lot

Once all were assembled, an exercise that from this point forward will be known as Electric Eleven’s was called.
Standard Eleven format with
Mountain Climbers on one side of the parking lot and deconstructed burpees (squat, merkin, kickout equal one deconstructed burpee) on the other. Too add to the fun, bear crawl between the exercises.

Once these were finished, Hush Puppy claimed he need to lock his car, and headed back to Schiele’s. During his absence, an exercise learned while working with F3-GrandStrand was called.
On your six with your feet at 6 inches. Then, when instructed, wag you feet (still together) back and forth shoulder width. Then, when instructed, wag your feet (still together), wider yet. We repeated this with your feet all the way up. Then again at 6 inches. Immediately upon resting your feet, perform 20 American Hammers.

About the time the American Hammers were completed, Hush Puppy reappeared.

YHC then instructed everyone to partner up for some Dora 1-2-3, omaha’d to Dora 1-1-1.
100 Big Boy Situps.
100 Pullovers. One group modified this to merkins due to weight considerations.
100 Chest Presses. One group modified this to overhead press due to just completing merkins.

Since Hush Puppy had missed the ab exercises during his trip back to Schiele’s, YHC wanted to make sure he didn’t feel left out, so the ab exercises were repeated.

Time was getting short, so the march back to Schiele’s was completed.

Along the way YHC sought guidance from Rudolph on the original format of PainLab. Beside some Q fails, around additional disclaimers, etc., he indicated he made sure to include some Yoga/stretching at the end for cool down. Since that was the phase we were headed for, to he graciously agreed to lead the next few minutes.

A few poses in, Short Sale came rolling in and joined in, followed soon thereafter by the remaining GasHouse crew.

Time!

The remainder of task were covered under Monk’s leadership.

As always, thanks to all for the opportunity to lead.

Watts Up powering down.