F3 Gastonia

Fitness, Fellowship, Faith

Tag: PainLab (Page 8 of 10)

Pain lab – 2.0 friendly March 7,2020

March 11, 2020 / / 0 Comments

Leap Day Painlab

February 29, 2020 / / 0 Comments

A lot of the Gashouse PAX were off “Roostering”, but the four that posted for Painlab this morning put in the work. Stroganoff handled the opening and closing ceremonies and in between we did the following:

 

Partner Alarms

P1 lunge walks across the lot and back while P2 does the exercise. (All with bricks)

A – Overhead press x100

L – Squats x150

A – Flutter kicks x200

R – Randy’s x250

M – Mountain climbers x300

 

Next Up was some Tabata. 45 sec work / 15 sec rest (* with bricks)

Shoulder taps*

Flying squirrels

American hammers*

Merkins

Imperial walker squats

LBC’s*

CDD’s

Calf raises

Dying cockroaches*

Plank jacks

 

Headed over to the amphitheater for some Lindsay’s…Dip’s and Step up’s

10/30, 15/25, 20/20, 25/15, 30/10

Then a little core work….

Big boy’s, Oblique crunches, Dolly’s and Corkscrews x20 each

 

Clavin and Les Nessman had to head out so Bandit and I finished up with another round of Tabata.

 

It it was a pleasure guys!

I’m Broke

The Power of No

February 1, 2020 / / 0 Comments

6 for Painlab (TUBE QIC), 7 for Bootcamp (Roscoe QIC)

Warm up:  SSH, Merkins, Squats, LBC’s, Pledge

Bootcamp moseyed to the back of the library.  Dora 1,2,3  100 CDD’s, 200 LBC’s, 300 Flutters:

Mosey to front of FPC circle for Merkinfest:

20 merkins, run the circle, 19 merkins, run the circle…..1 merkin run the circle.  200 plus merkins and one mile.  Mia left us to go to work.  It was great having him.  He lives between F3Shelby and F3Gashouse and hopefully he will come see us more frequently!  He is teaching kids and adults trades which is such a needed commodity these days.  Great to meet you!

Mosey to side of church for partner laps.  P1 sprints around 4 parking islands and returns, tags P2, then 3 parking islands, then 2, then 1 as the pace increased each time with less recovery.  5 burpees at the beginning and then end.

Mosey back to start for a few minutes of Mary and COT with PainLabbers.  (3.15 miles)

My message today was on the power of “no”.  I had seen something about that statement and assumed it was when you have a tendency to say yes to everything.  By saying no you regain control and hopefully don’t commit to things that aren’t in your wheelhouse.  However, what I learned was the power of no can be when someone tells you you can’t do something that you can use that as motivation.  I asked for examples of this from the PAX.  Maybe there is a coach or a boss that has said that you don’t have what it takes and you can use that to stoke the fire in your belly to make things happen.  Rob Jones calls that “using the weight”.

You can let it weigh you down or you can push back and get stronger.

Announcements:  Dam to Dam Relay in two weeks, Convergence approaching, F3 Guns at AT’s place coming soon.

Prayer requests: Lynn Hamm, Les Nessman’s sister in law in hospice care.  Prayers for her children and his brother.  Prayers for those battling addiction, hopelessness, mental health issues.

Great to see FNG “Band Camp” today.  We had 5 at breakfast today.  No one ordered the “Deuces” but it was mentioned.  ShortSale bought mine today. #classact!

Always a pleasure to lead men!
Roscoe

Drink Up

December 10, 2019 / / 1 Comment

Watts Up led us off with a few rounds in Cadence.  Next thing you know he had the Bootcamp moseying away, leaving me with a thirsty pack of Painlab ready to start drinking.  Well, we would have started a bit sooner had I not forgot to set out the mini station weinke’s in advance.  Taking note of how many HIM’s we had for Painlab, we added a few kettlebells to the rounds.

Linus has no music, Q fail noted, Rudolph to the rescue.  His phone had no issues telling us it was cold.  No worries, we had plenty of alcohol on hand.  First round was working with Cases of Coors, not the light variety.  Best I can tell we completed two rounds of the following:

Heels to Sky x 25

Merkins or Block Merkins x 25

LBC’s x 35

Flutterkicks x 100 (sgl count)

Overhead Block Press x 25

Big Boy Sit Up’s x 25

Block Squats x 25

Curls x 25

Kettlebell Swings x 25

Something else x 25

In between each set was a 20 yard mosey (however mosey you feel) and complete one flying squirrel.  Double back and drink some more.  Rudolph had me doing anything but slow mosey which included some Nur and Karaoke.

Getting a bit tipsey it is time to journey on to the bar crawl.  Taking our not needed Coors cases with us, we slow mosey down the Schiele trail to our two bar bridges.

Still managing to hold my merlot, we started a bar crawl named one bourbon, one scotch, and one beer.  Ie, One exercise, one constant, one ascending burpee.  These essentially sucked, and this is how we partake.

Homer Marge IC

20 Dying Cockroach

1 Burpee

Mosey to next bar:

Squats IC

20 Dying CR

2 Burpees

Mosey……..

Merkins IC

20 Dying CR

3 Burpees

Mosey……..

CDD’s IC

20 Dying CR

4 Burpees

Mosey……..

Boxcutters IC

20 Dying CR

5 Burpees

Lunge Walk Mosey to the last bar (you can about imagine how this looked)

20 Dying CR

6 Burpees

Still about 12 minutes on hand changed to some Partner AMRAP’s.

Partner one KLAW about 3/4 up the hill, Partner two AMRAP American Hammer

Rinse and Repeat with V-up’s.

Good enough to sober us up a bit to drive back, take what’s left of the Coors and bring them back home.  I’m not a traditional Painlab attendee, but I love Q’ing this group.

Until the next time.

Aye…..Linus

Deck O Pain – Lab

December 2, 2019 / / 0 Comments

Warmup was completed by Linus. He then took Gashouse off for some fun and left PainLab for YHC. Linus also had a FNG show he had been EHing. The FNG decided to join PainLab…

YHC had separated the deck into suits. For those that don’t know, the deck is setup as below:
Clubs = Core
Hearts = Cardio
Spades = Legs
Diamonds = Upper Body

On your turn, the PAX would draw one card from each suit and then the group would do them. (Order determined by draw-er).
Mosey was modified to lunge walk as appropriate for each member of the group.

We completed all thirteen rounds before Gashouse reappeared.

We got in a few rounds of Mary before the bells pealed.

I am sure Linus will cover it, but welcome to our FNG, now known as Hermie.

It was an honor to lead.

Watts Up powering down.

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