Tag: PainLab (Page 4 of 10)

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.

Yup yup, back to Painlab roots.  Time for super long warm up, full body workout, core, cardio, more core, then stretch.

I started by playing a 5 minute workout video by this guy “Anabolic Aliens”, and actually stole  his other workouts to compose my weinke.  You start his dynamic warm up with some high kicks, and here we go….”is this Richard Simmons?”, “are we Rockettes?”.  No worries.  I control the Q, therefore I will make you all suffer.  I can Omaha with the best of them.

The THANG:

1. FULL BODY (45 sec each, 10 count rest)
   1. Side lunge X Tomahawk
   2. Push-up X Knee Out Wolvy’s
   3. Hip Bridge X Knee Curl
   4. Hamstring Curl X Dip
   5. Seal push up X Kick
   6. Alt lunge X High Knee
   7. Inchworm X CDD
   8. Sumo Squat X Push back
   9. Calf Raise X Finger Extension
   10. Reverser Snow Angel X Planche Push up
2. CORE (1 minute each)
   1. Elbow Plank
   2. 6” hold
   3. Head hold
   4. Left side Elbow Plank
   5. Right side Elbow Plank

• CARDIO – jog to the stadium and do this stuff
  1. Follow the Leader…single file line; I’m the head, Herme was the tail.  You lunge walk to the steps, and do what I do across each level.  I bearcrawled, reverse lunged, bearcraled, forward lunge, bearcraled.
  2. Burpees – 1 minute
  3. Jacks – 1 minute
  4. High Knee – 30 seconds
  5. Don Quixote – 1 minute
  6. Merkins x 40….not sure why, I think the Richard Simmons talk pissed me off so I put it on the crew.  Good stuff.

1. CORE
   1. Rising Flutters
   2. Rockers (straight leg)
   3. Toe Touch
   4. Penguins
   5. Leg extended crunch
   6. Touch & Go
   7. Thrusters
   8. Freddie Mercs
   9. Leg Crunch
   10. Busters
2. Back to the circle – I was going to do some stretches, but felt the urge for more Merkins becuase there was still a teeny tiny bit of mumble chatter.  Gotta stomp that out.  We went around the circle for a few exercises when the crew arrived.

MOLESKIN – my Shieldlock made a good showing, and I enjoyed meeting Handcuff and Dirty White Boy.  Everyone pushed, next time you’ll all be Sweatin’ to the Oldies.  Richard Simmons isn’t dead, to my knowledge.

Always a pleasure, Painlab rules all.  See you.

Rudolph

As easy as 1/23…

We began with 1 rep each of Merkins, squats, dips, imperial walkers and LBC’s. We then journeyed 123 feet and returned for sets of the same in the enumeration of 7 reps, 15, 20, 20 and finally 50….for a total of 123 reps of each exercise.

Se moved on to Kettle Bells with 1 rep each of curls, presses, swings and triceps extensions. We did 7, 15 and 20 reps of each. We moved on to some flutter kicks, Iron man, lateral crunches and superman.

Voodoo finished us out with 8 minutes of stretching.

Les Nessman, Tube, Hermie, El Toro, Dry Rub, Handcuff, Hunchback, Pizza the Hut and an FNG who was later dubbed, DWB (Dirty White Boy)

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!!

Good morning, chilly 17*,  Painlab work as easy as ABC

Pledge and warmup with Gashouse regulars.

Work 45 sec, rest 15, AMAP break 1 minute

A-Annie, B-Bobby Hurley, C-Copperhead squat

4 repeats

A-American Hammer, B-Box Cutter, C-Crab Humper or mod Crab Crunch

4 repeats

A-Al Gore, B-Bear Crawl, C-Carolina Dry Dock

4 repeats

A-Ass Kickers, B-Baby Crunches, C-Cockroaches, dying or resurrecting

Cool down stretching, hammies, quads, calfs. All to old fart Classic Rock and Roll from 70s and 80s.

What happens with double respected Q

Okay, they said it would be cold.  I’ve been sleeping in like crazy, and happily working out in the afternoon.   All of this adds up to not coming, much less Q.  But a Shieldlocker called me out, so away we go:

Tube, Hermie and I were the only Painlabbers.  I started with a 5 minute dynamic warm-up that I’ve found, that I really like.  Good to stretch when it’s 17 degrees.  After that, I set-up for the easiest routine I’ve ever Q’d.  Sue me, it’s Christmas.  I made 3 stations, that each at 3 sub-stations.  Do each for 1 minute each, 3 consecutive, then rest 1 minute:

Station A

• Goofballs
• SSH
• Lateral step ups

Station B

• Jump Rope
• Overhead Claps
• Butt-kickers

Station C

• Mountain Climbers
• Step up squats
• Weighted punches

We actually got 4 rounds in, with 5 minutes left we circled up for abs.  Done!  The Gashouse crew came running in, then Stroganoff did his annual book-giveaway.  Great way to end F3 for me in 2021.

Moleskin – 1 person, 10 people, 100 people…..Painlab prevails.  Covid is real, another Pax told me today (monday, 12.28) that he has it.  Be careful.  Stay distant, yet stay engaged and keep working.  You can do all things, nothing is mutually exclusive.  Enjoyed 2020 Pax, see you in the new year.

Rudolph

4 Him’s brought the spirit of Christmas to Painlab on this cold morning that should have included 3 inches of snow for what it’s worth. Each day added to the next with the first day beginning with Merkins, then Mountain Climbers, CDD’s, Curls, LBC’s, Flutter Kicks, Presses, Slow low squats, Sweet Angels, Plank Jacks and Dumbbell Chops.