Tag: PainLab (Page 1 of 10)

First Painlab for the Spring season. Thanks @Hunchback for dragging me back in to Q in a downpour.

After a wet warmup by @Shortsale, Painlab PAX headed to the gazebo deep in the museum’s forest for a drier workout.

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1. Mosey down to the Schiele lake in the rain.

1. Assort workouts for kettlebell and Calisthenics while one pax would ruck around the lake with 20 pounds of kitty litter. When pax returns we moved to other kettlebells activity and different calisthenics.
2. Music was played.

3. Military trivia was presented all pax’s present need to do some military homework on quotes from famous battles.

4.  It ended by pax’s returning to Schiele parking lot waiting for the other  F3 group.

5. All and all it was a good Happy Hour on Veterans Day.

Thin crowd, no boot camp at the gashouse.   Loved the opportunity to Q a fine group of men during this Autumn morning.  Purple Haze spotted a beautiful bright red tree among all others in the  background, reminded us to stand out and be unique.

PLEDGE

Warm up: Lunge left – 10, Lunge right – 10, Lunge forward – 10, Lunge back – 10, Arm circles, Grass pickers – 15, Side straddle hops – 12

Thang:

50 seconds on, 10 seconds off, 3 sets, 1 min rest between sets

Merkins, Flutter kicks, Squats, Heels to heaven, Baby makers, Monkey humpers, KB swings

50 seconds on, 10 seconds off, 3 sets, 1 min rest between sets

Curls, Burpies, Tricep extensions, LBCs, Overhead presses, Don Quijotes

50 seconds on, 10 seconds off, 1 set

Moroccan night clubs, Imperial walkers, Plank jacks, Single arm rows

COT: Turtleman, Kelly Nichols (Purple Haze), Clavin’s M, Les Nessman’s M.

This morning, a brave group of 7scoffed the annihilation workout at the GasHouse &  took on the Thunder PT Test at PainLab amidst the stifling 92% humidity. Among these 7 HIM, Tube, VooDoo, and YHC had already conquered and submitted our results earlier this Summer. Partnering up was a game-changer, sparing us the need to count or deliberate—our focus purely on pushing ourselves. The music playlist echoed with the thunderous lyrics throughout the songs (my apologies to Sledge, as it wasn’t an all-Rock selection). Remarkably, everyone managed to better their previous times, a testament to their dedication even in the face of the relentless heat and humidity. I couldn’t be prouder of this determined group.

The workout itself was an unbroken 25 minutes of relentless effort, involving 12 reps of thrusters, curls, American hammers, swings, bent over rows, big boy situps, heels to heaven, and of course, the ever-dreaded burpees. Following the exertion, we shared announcements, prayer requests,  name-o-rama. The session wrapped up with Gashouse Q Defib taking the reins and promising a report on the proceedings. Until next time, keep pushing and conquering, HIM.

I had the privilege of posting at 19 AOs in July and wanted to bring some of my favorite portions back to PainLab this morning. In honor of going around this small portion of the  world, ChatGPT created this Spotify playlist to get us through the hour: PainLab Playlist

favorites from the following posts:

Midoriyama (Flintstone)

(2) Thunder Rounds
12 x Thrusters
12 x Curls
12 x American Hammers (with coupon, count right side only)
12 x Block Swings
12 x Bent Over Rows
12 x Big Boys
12 x Heels to Heaven
12 x Burpees

Mt Hollywood (Radar)

BEAT DOWN #2
Five rounds
10 Derkins
10 Step Up (count one side)
10 Dips (changed from more Big Boys)

Downtown (Linus)

Partner opposing booyah merkins…..

Opposite sides of (parking lot),(lunge walk) with partner, one booyah merkin, rinse and repeat until 10.

Yank (Tesla)

Up to the Corner of knowledge for a 4 corner run, featuring wisdom by Timeframe, Sledge, VoodDoo, & Nutria

Dips, Step ups, Dirkins
2nd corner: squats, merkins, big boys
3rd corner: Jump squats, Plank Jacks, CDDs
4th corner: Star jacks, diamond merkins, LBCs

Ricky Bobby (Sargento)

The Fibonacci Sequence: This guy was a mathmatician and thinker way back in the day, like the 1100’s. He noticed a sort of exponential spiral in nature and determined that there must be a mathmatical way to understand it, hence, his Sequence. The way it goes is you add the two previous numbers to arrive at the next number, and so on and so on.

1 (1+0) – Burpee
2 (1+1) – Merkins
3 (2+1) – CDDs
5 (3+2) – Big Boys
8 (5+3) – Bobby Hurleys
13 (8+5) – Lunges and run
21 (13+8) – Mountain
34 (21+13) – Flutter Kicks

Time ran out – sorry Pony Boy, Bubba Sparxx, JJ, Tiger, Gavel, DeFib, Blart, etc . . . maybe next time

Just over three weeks ago, the digital realm known as the Twitterverse was buzzing with fervor over the intriguing trifecta of Artificial Intelligence, ChatGPT, and their potential impact on the intricate art of F3 workout creations. Amidst this virtual symphony of ideas, a modest tweet was unleashed, and without hesitation YHC embraced the gauntlet thrown before me.

Following a dreary washout on the 22nd of April and the epic gathering known as Convergence last week, the time had come for the unveiling of PainLab 5.6 – aptly titled “The Rise of the Machines.” Now, dear reader, I present to you an unadulterated account of the exchange that transpired between my inquisitive self and the ingenious ChatGPT, a feat achieved in a mere 11 seconds. While I shall leave the bickering keyboard warriors to debate its veracity, rest assured that these seven HIM bore witness to the fruits of our labor. Scant alterations were made to the workout itself, save for one substitution: Kayne’s dirty word anthem “Power” was replaced with the haunting melodies of Guns N’ Roses’ “November Rain,” coinciding with the departure of the Girl Scouts from their nocturnal escapades at the museum (my apologies to the concerned mothers).*

My request: will you create a 50 minute workout and music playlist for kettle bell and body weight exercises?

The Machine:

Sure, I can create a 50-minute workout and music playlist for kettlebell and bodyweight exercises. However, please keep in mind that it’s always a good idea to consult with a qualified fitness professional before starting any new exercise routine.

Here’s a sample 50-minute workout and music playlist:

Warm-up (5 minutes):

• Jog in place or jumping jacks (1 minute)
• Bodyweight squats (1 minute)
• Lunges (1 minute)
• Mountain climbers (1 minute)
• High knees (1 minute)

Workout (40 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest. Rest for 1 minute after each circuit. Repeat the circuit 3 times.

Circuit 1:

• Kettlebell swings
• Push-ups
• Goblet squats
• Plank
• Jumping jacks

Circuit 2:

• Kettlebell clean and press
• Lunges
• Russian twists
• Side plank (left side)
• Burpees

Circuit 3:

• Kettlebell snatches
• Tricep dips
• Single-leg deadlifts
• Side plank (right side)
• High knees

Cooldown (5 minutes):

• Stretching exercises such as hamstring stretches, quad stretches, and shoulder stretches (5 minutes)

Music playlist: Here are some high-energy songs to keep you motivated throughout the workout:

1. “Can’t Hold Us” by Macklemore & Ryan Lewis
2. “Jumpman” by Drake & Future
3. “Lose Control” by Missy Elliott feat. Ciara & Fatman Scoop
4. “Uptown Funk” by Mark Ronson feat. Bruno Mars
5. “Lose Yourself” by Eminem
6. “Turn Down for What” by DJ Snake & Lil Jon
7. “Stronger” by Kanye West
8. “Eye of the Tiger” by Survivor
9. “Power” by Kanye West
10. “Till I Collapse” by Eminem feat. Nate Dogg

Remember to adjust the playlist to your personal preference and choose songs that help you stay focused and motivated during your workout.

*yes, ChatGPT also rewrote the first two paragraphs when I asked it to “make this sound more clever”

An artificial intelligence challenge to F3 was issued on Twitter a few days ago and YHC accepted.  6 HIM looked at the forecast that showed 50% chance of rain later this morning and got out of bed for PainLab.  After Linus as the Gashouse Q led warmups, we moseyed to the Schiele circle only to be hit with this alert:

10 minutes later, we safely enjoyed 12 ounce coffee curls and supported the local economy, while scheduling May’s leadership. Give us credit. Don’t give us credit. It’s all good.

The Rise of the Machines will return May 6th.

With the Boot Campers off running the Mortimer and P200, 10 HIMs showed up to the Schiele with no other choice than to try breaking the Guinness Book of World Records in some of our favorite exercises.  Though we failed to break any world records, six PainLab records were set in stone and will live in infamy – or until a challenger shows up to a future PainLab and breaks it.

The most side straddle hops in one minute

World Record: 132  by Fares Mohamed Shaban in Al Mahalla Al Kubra, Egypt, on 15 March 2021.

PainLab Record: 92  by Mayor in Gastonia, NC on 25 March 2023.

The most squats in three minutes

World Record:  219 by Tourab Nesanah  in New York, NY, on 17 October 2022.

PainLab Record: 155 by Tube in Gastonia, NC on 25 March 2023.

The most consecutive diamond merkins

World Record:  101  by Mohamed Hesham Abdul Hamid Ali in Fayoum, Egypt on 27 July 2022.

PainLab Record: 32 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023.

The most lunges in one minute

World Record:  82 by Ali Mounir in Menofia, Egypt, on 14 March 2022.

PainLab Record: 50 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023.

The most flying squirrel burpees in one minute

World Record: 33 by Leong Man Teng  in Macau, China, on 1 August 2022.

PainLab Record: 24 by Tube & Mayor (tie) in Gastonia, NC on 25 March 2023.

The most tricep dips performed in one minute

World Record:  119 by Stephen Buttler, in Shropshire, UK, in celebration of Guinness World Records Day on 17 November 2011.

PainLab Record: 61 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023. (though Nutria had the best form with 60 dips).

With 20 minutes to spare and rain pouring down, the group split in two for a few rounds of team dodgeball & then royal rumble dodgeball.  Wrapped up with Mary.

Announcements: April 1, 6:30am QvsQ Championships at Folsom, 7:00am PainLab workout in right field at CaroMont Health Park, 9:00am Community Foundation Run/Speed for Need.  No GasHouse/PainLab at the Schiele. April 8, 6:30am OCR (Obstacle Course Race) at Folsom. Young Life Golf Tournament May 15

Prayer Requests: Guys running Mortimer & P200, Clavin’s M, Mayor’s upcoming surgeries, Rachet’s family, Westside’s friend, Tooth Fairy’s 2.0.