We had 4 Hims show up for Painlab. We did a 18X3 exercise with 50 seconds of work and 10 seconds to transition. Starting with grass pickers, moracin night clubs, side straddle hops, Don Quijote’s, squats, low punches in a squat position, overhead presses, lunges around the Indian, tricep dips, step ups, incline pushups, reverse merkins, dying cockroaches, imperial walkers, American hammers, flutter kicks, reverse crunches and superman’s. Great work men!
Tag: PainLab (Page 5 of 10)
4 Hims showed for a sweet sunrise at Painlab. Given that fact that the median age was above 50, we decided to warm up with circles, shrugs, twists and some Vodoo Yoga. Don’t worry, we got it in with hammers, flutters, lunges and a series of punches and ab work outs. We practiced safe distancing with at least feet apart. Thanks men! Praying for us to get through this heavy time of COVID. Stay safe & healthy
Kettlebells… Oh My!
Work Done
So my Shieldlock has been doing some off-AO site work, so as to keep a tight circle of truly unexposed, high-risk associated individuals, working out and having fun. Saturday’s are a “challenge” day on this program, and I took the Q to enforce the challenge, but also do some stretching as the 4 weekdays of work are pretty damn brutal. 9 pounds in three weeks for me, plus better cardio. Muscles are smaller, but let’s stay positive.
Herme, Tube and my son Dobby came for a beatdown, all else at GasHouse. Good to see GHouse getting the population love.
WU
The Thang: this is a tougher challenge. We got in 5 rounds, but I feel we could have gotten the 9 rounds required. Non-stop
10 Moutain mules
30 sec Mountain Climbers
10 1-legged dive bomber push ups
30 sec. alternating 3 point burpees
10 thumbs up push ups
30 sec Plank walk ups
10 cross knee plank push ups
30 sec side traveling kick throughs (these are tough)
10 1 legged levitation squats
30 sec wall sits
30 sec rest time
Then I lead us in about 15 minutes of yoga, working out the kinks. I like stretching and such, good for the body, and starting the weekend.
Not much else to tell, tough workout, tough guys, fun times, fun guys. See you all around the playground.
Rudolph
Warmup
Get Jacked Up
The Thang:
Exercise #1
Athlean “Grinder” Challenge
Merkins (Perform to Failure)
Rest 2 Minutes
Merkins (1.5 times the initial number without rest )
Exercise #2
Fun times, noodle salad.
Aye,
HIPAA
YHC and others were surprised at the modest turnout considering the nearly perfect conditions. That being said 9 HIM’s did overcome the “over sleeping” epidemic plaguing our region has been experiencing. The one that YHC though Roscoe was going to call me out by name in his November Challenge preblast. In talking to other PAX members they felt the same. I regress, but there will be more to come about that.
The smaller than normal turnout and weinke with modest running it was discussed and decided that everyone should participate in the bootcamp today. YHC felt that it was a treat to have everyone together today.
YHC showed at 6:15 for some EC to find Stroganoff already there. He says he clocked 4 miles before 7. Nice work!
7:00 and time to get after it!
Pledge
20 SSH’s
Mosey across Garrison to the rear of the library for a better warmup.
Partner up:
P1 AMRAP big boys.
P2 up both sets of steps for 5 merkins.
Flapjack
All x 3
Mosey 2 doors up to dentist office for the Walls of Jericho:
7 exercises
7 count each on 3 walls (was going to be all four walls but unbeknownst to YHC there is no pavement in the rear).
Exercises were:
Imperial Walkers
Squats
Monkey Humpers
Merkins….Omaha’d these to CDD’s beginning of lap 4
Mountain Climbers
LBC’s
Flutters…Omaha’d these to Heels to Heaven beginning of lap 5
Mosey to Grier track for the last 15 minutes.
Partner up again.
P1 AMRAP merkins until burned out
P2 Lunge walk
P1 moseys to catch P2 then flapjack.
This went for roughly half a lap.
Mosey back to start.
Time!!!!!
Announcements:
Site shirts are going up for sale. Please tell your site Q this week. These are being ordered on 11/2.
Convergence at Martha Rivers park on Halloween morning at 7. 6:15 at Snoballs is the EC run/ruck.
PT test 11/14 Gashouse
Prayer:
Hermey’s M
Sargento’s M
Sister Act’s 2.0
Double Stuf’s friend Cory’s family
Linus’ father in law
Great push by all this am. Nice comradery. Excellent way to start the day.
Thank you to Linus for the opportunity.
Thank you to all PAX who showed for the push and inspiration.
Sounds like the AO’s and PAX are getting ready for the November challenge. Should be great.
And the walls came a’tumbl’n down.
AYE!!!!!!!!!!!!!!
Timeframe
Most men in life are in the middle of the bell curve unless we choose to be be better than that. If you believe you are one of those guys in the middle, then this is especially for you. I am talking to the guys that post a couple days a week and call it good. The guys who are passively involved in one or two F’s. The one’s who don’t avail themselves to all the items on the F3 Menu. The ones who won’t do a CSAUP or Q a workout regularly. The ones who don’t lives their lives intentionally and “oversleep” instead of making a decision to wake up and get after it. This challenge is to push that bell curve to the right.
I have heard some clamoring among the Gashouse PAX for a challenge along the lines of the 40 day challenge so here it is.
No excuses!
VISION: In November you are going to challenge yourself to a few required physical tasks as well as maintaining standards to increase your acceleration.
This challenge can be modified based on your fitness level but make sure you make it happen.
ARTICULATION:
1st F Requirements:
100 Miles combined run/ruck miles for the month to include:
-At least one ten-mile run and…
-At least one 12-mile ruck
-Or…one combined run/ruck of 15 miles
One Murph workout
Combined total of at least 25 workouts (30 minutes minimum, CSAUP’s count as 1)
Hydrate and take in protein after each workout.
Dietary Guidelines:
No Soda
No Fast Food
No sweets
No chips
More water
More salads, vegetables, and lean meats
No alcohol* (except at Bottom’s Up, F3 Gastonia’s only standing 2nd F event. Limit yourself to two drinks (Moderation in all things, including moderation))
Cheat meals must be EARNED! (with the exception of Thanksgiving. Thanksgiving is a cheat day)
Seven workouts in a week earns you a cheat meal.
Going to Q-Source on Sunday morning earns a cheat meal.
If you have never been to a Q-Source session and go to your first one, you get an additional Cheat meal.
Persuasion: Don’t be weak. If you aren’t strong, you’re wrong. That is it. Make a shared Google Doc with your Shieldlock to track your mileage. Journal your posts using Notes on your phone or some other method. Post on Slack to update on your progress #accountability
YHC encourages Site-Q’s to schedule a long run or Ruck or Murph sometime during the month.
If you have questions, feel free to ask. Otherwise, commit now to the challenge and quit making excuses. Covid 2020 has been a real challenge but we can continue to improve. Prepare for this challenge now so you are ready. The challenge begins with a ten miler at the Coconut Horse on November 1st, followed by Q-Source. I am sure my friends in NOGA will make a similar option available.
EXHORTATION: Quit being soft,
Roscoe
We had 9 PAX show up for Pain Lab. I brought the tabata timer back out to keep pace. Link for the app and workout below:
The workouts are Athlean 111, and Erraticore.
I don’t feel like enough strength training and core workouts are involved. So I drew heavily from the Athlean Xero workout program by Jeff Cavaliere. Each exercise is done for 30 seconds with no rest between A and B. There are 3 rounds of each exercise group.
A/B Chest
A. X Plyo Merkins
B. Step Through Merkins
A/B/C Back
A. Thumbs Up Merkins
B. Kettlebell Rows #1
C. Kettlebell Rows #2 (other arm)
A/B Triceps
A. Power Planks (alternate Tricep Extensions)
B. Cobra Merkins aka Diamond Dogs
A/B/C Legs
A. Kettlebell deadlifts
B. Single Leg Heel Touch #1
C. Single Leg Heel Touch #2 (other leg)
A/B/C Shoulders
A. Power Pushaways (alternate Kettlebell overhead press)
B. Bodyweight Side Lateral Raise
C. Moroccan Night Clubs
Up next is the Erraticore portion of the workout. Each group was executed twice before moving on to the next.
Erraticore Group #1
60 seconds Mountain Climbers
60 seconds Superman Planks
Erraticore Group #2
60 seconds High-Low Scissor Kicks
30 Seconds Side Scissor Plank Lift
Erraticore Group #3
60 Seconds Alpine Mountain Climbers
15 Seconds Cliffhanger Planks
Thanks for the opportunity to lead!
- Double Stuf
Eddie Van Halen. Need I say more? A legend. Recently passed away from a battle with cancer. I grew up listening and loving Van Halen. It was amazing to me what Eddie could do with a guitar and a keyboard. I felt it was fitting to pay homage to him today and create the 5150 Workout.
After the warm-up with Roscoe and the hype of Eddie already on our minds, I felt it was necessary to invite those to Pain Lab if they wished to continue the Eddie Van Halen solos during the workout. After all Roscoe discontinued the use of his speaker and Van Halen after the warmup, such a shame. 13 took the initiative to join in Pain Lab. As I look at the PAX coming into the circle of the Schiele around Frank, I thought we had an FNG. Hell nah, it was our own Woody!!! Welcome back Kotter!!! Aye. Let’s get it!
The Thang:
5150 Workout. Duh, named after the album 5150.
| Reps | Exercise |
| 51 | Curls |
| 50 | Merkins |
| 51 | Upright Rows |
| 50 | CDD |
| 51 | Goblet Squats |
| 50 | Step Ups |
| 51 | Tricep extensions |
| 50 | Dips |
|
Rinse and Repeat
|
|
| 51 | Flutters |
| 50 | LBC |
| 51 | Freddie Mercury’s |
| 50 |
Oblique Crunches
|
| 51 |
Dying Cockroaches
|
| 50 | Box Cutters |
| 51 | Jane Fondas |
| 50 | Dirty Dogs |
|
Rinse and Repeat
|
We made it through almost 4 total rounds. FWIW, my plan was to make it through almost 5 complete rounds with 14 Burpees added in to make the total of 1984 reps. Yes, 1984! Probably hands down the best VH album ever! Either way we pushed hard and all the way to 0800! Here what was on the playlist today which included some of EVH best solos:
We joined up with Bootcamp for COT.
Men, It was an absolute pleasure leading you today. CANCER SUX! Go to your doctor and get checked out! You’re all my brothers and I care deeply about every one of you all.
AYE!
HIPAA
October 3,2020
50, 40, 30, 20 and 10 was the playbook on a chilly morning in the pain lab. Hermie, Voodoo, HIPPA, Sledge-o-matic, Clavin, an FNG (Pew-Pew) and Les Nessman ran the routine. We started with 50 Merkins, Squats, LBC, Chest Presses, KB Swings, Rocky Balboa’s, Dips and Moroccan Night Clubs. We then moseyed, dealer’s choice across the lot and back for 40 reps of each, followed by 30m 20 and ultimately 10. We completed our leisurely day with a little Merry while we waited for the much slower, much older Boot camp boys to bring up the rear.