Tag: PainLab (Page 2 of 10)

DJ Push Play returned with a mash up of work out songs to kick Pain Lab into high gear. After 10 descending rounds of kettlebell swings and merkins, we jumped into the following exercises beat downs:

• Thunderstruck – AC/DC: Squats throughout and Bobby Hurleys every time “Thunder” was sung
•  Flower – Moby: Planks until the lyrics say to bring Sally up or down, to which many merkins were completed
• I Get Around – The Beach Boys: Around the worlds with the coupon during the chorus, figure eights with the coupon during the verses

mosey to the backwoods of the Schiele

• Jolene – Dolly Parton: Coupon curls throughout & shoulder presses when that dang Jolene is mentioned.
• Hey Mickey – Toni Basil: Tricep dips from the bench each time “Mickey” is chanted. Mumblechatter regarding the year this song came out ensued (answer at the end of the backblast)
• Jump Around – House of Pain: Lunges throughout and step ups on the bench when “Jump” is rapped.
• Roxann – The Police: Everyone’s favorite. Burpees for every sweet Roxann. Mumblechatter ensued about Tube’s ex-girlfriend and him in the red light district of Amsterdam.

mosey back to the Schiele entrance circle

• The Sweetest Thing – U2: LBC’s throughout, big boy sit-ups with “The Sweetest Thing” phrase
• Tubthumping by Chumbawumba: Various ab exercises called out by the group to each verse

*Hey Mickey by Toni Basil was released in 1981

The temperature dropped overnight, but PainLab heated up right away. After a joint warmup by Short Sale, Boot Camp went their separate ways and PainLab moseyed over to the circle.  Today’s workout consisted of eight songs, each five minutes long, which focused on one muscle group.  One minute interlude breaks were given between songs. Lots of mumblechatter ensued

DJ Push Play’s playlist, muscle group, and exercises:

• Clocks by Coldplay – Squats: goblet squats, one-handed coupon squats, no coupon squats
• Smells Like Teen Spirit by Nirvana – Chest: merkins, planks, coupon chest press, Nolan Ryan’s
• No Diggity by Blackstreet – Back: pullovers, standing row, one handed row
• Wanted Dead or Alive by Bon Jovi – Triceps: dips, tricep extensions, coupon circles
• California Love by 2Pac – Biceps: coupon curls (2-handed and 1-handed), shoulder toss
• Susie Q by Creedence Clearwater Revival – Lunges: step ups, walking lunges, coupon lunges
• My Sharon by The Knack – Shoulders: two handed push up press, one handed push up press, halos
• Calm Like a Bomb by Rage Against the Machine  (removed for the virgin ears of science fair volunteers waiting nearby)
• Somebody to Love by Queen – Core: LBCs, crunchy frog, American hammers, big boy sit ups

Moseyed back to the shovel flag for the pledge, announcements, prayer requests, and COT.

After 1,731 days  joining this fine group of men, YHC led his first Q, thanks to the friendly persuasion of Tube.  Warmed up with the rest of the Gashouse and then grabbed some bells for a PainLab workout.

With the help of some 90’s R&B, we started with 20 kettlebell swings and 10 merkins,  followed by 20 swings and 9 merkins, (then 20/8, 20/7, etc) until we had completed 200 swings and 100 merkins. Moseyed around the parking lot and returned to the circle of kettle bell card exercises, which included rotating for a minute of exercise for the following:

• single leg deadlifts
• American hammers
• standing rows
• goblet thrusters
• one arm swings
• lbcs
• snatches
• two hand push presses

Rotated each exercise a second time, moseyed, cooled down with  some more kettlebell reps.

Ask Les

YHC is rehabbing a bad leg (again) so running is off the table so YHC decided he needed to do what he can and signed up to Q the Painlab.  Tube graciously allowed it to happen and here is how it went down.

Sargento was the Q at the Gashouse but both groups combined for a new warmup that YHC put together.  Disclaimer given with no FNG’s so we got right to it with a brief explanation about the exercises in the warmup.  When the music starts you will hear a triplet drum beat and that prompts the Pax to do a burpee.  Q the music of Slayer’s Raining Blood.  Every time the tempo changes you change the exercise.  4 minutes and 13 seconds of the following:  Burpees, Air Presses, Morrocan Nightclubs, calf raises, LBC’s, Flutterkicks, Burpees, Squats, Mountain Climbers, hold a plank until the song ends.  Sargento wishes he had patented this warm up first, especially the musical selection as everyone knows he is a HUGE thrash metal fan!

The groups split with six going to the Painlab with YHC and three choosing the lesser of two evils for Sargento’s Q.  The Painlab PAX moseyed to the statue at the Schiele for the Thang.  Everyone had a kettlebell but YHC.  Here is what we did…

Captain’s Choice

100 reps of exercises…the first Pax to finish calls it out and we move on to the next exercise for 100 reps of that.  Here are the exercises:

100 merkins

100 LBC’s

100 Overhead press w/weight (YHC used a chair)

100 Squats

100 Dips

100 Flutters

100 KB swings (Tube grabbed YHC a rip/rap rock to use)

then 75 of all exercises in order, then 50, then 25.

Castle Rock was playing name that tune with the playlist and recognized Dream Theater and Pantera.  Duke left a little early due to not feeling well just before Pantera’s “WALK” played on the JBL 5 Bluetooth speaker.  The last line is “WALK ON HOME BOY”.  Coincidence?

The Thang took most of the time and here is what we learned…
Sledge is the master of the fast LBC and the OHP.  Tube was crushing both the dips, squats.  Castlerock was first at squats and the aforementioned name that tune.  Hermie was putting in the work as well and everyone did great at knocking all the exercises out.  It was a sweat fest.

With five minutes on the clock we regrouped at the flag for Mary.  The bell sounded and we were done.

Pledge of Allegiance

Announcements:  Be on the lookout for the Green River Tubing pre-blast for the trip planned for this morning.

Prayer Requests:  Whoopee’s travels and his 2.2’s upcoming surgery, Linus dad, Tube’s cousin Levi, my FIL and M, Queso returning to football after being on IR.  Boudin, Bubba Sparxx.  Special Praise for Turtleman who returned home yesterday to a large group of friends and family.  It was fantastic!

YHC wants to encourage the PAX who are on IR to show up in the Gloom and do what you can or at least hit the Q-Source or SWORD 2nd (Coffeeteria) and 3rd F events.  Some PAX disappear for times when there are many things to do in F3 besides posting to workouts.  Do what you can…there are men that need to see you.

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!!