Tag: PainLab (Page 9 of 10)

0600 hit and we had 4 for the EC ruck.

When we returned to Gashouse, there is Montross laid out in a parking lot taking a siesta.

Luckily, he woke up in time to get everyone warmed up before he took Gashouse off somewhere for some book learning and sent PainLab with YHC.

PainLab headed to the amphitheater. Realizing we were a couple of bells short, Clavin, Dry Rub and YHC doubled-back to pick up a few additional coupons from the rock garden.

Oompa went off to put in a few miles.

Time to get this party started.

Let’s get the heart rate up with a repeat of last week…
Bear Crawl up and across top level. Drop a a level and crab walk back. Drop a level – side lunge, Drop a level – side lunge. Drop a level – lunge.
Repeat all for a total of 2x.

Now let’s stack.

10 Merkins

10 Merkins
20 Curls
—
10 Merkins
20 Curls
30 Swings
—
10 Merkins
20 Curls
30 Swings
40 LBCs (I think)
——
10 Merkins
20 Curls
30 Swings
40 LBCs (maybe)
50 Squats (not sure)

Then we took a trip with your coupon/bell overhead to obelisk and back. Once back in position, it was time to unstack that set.

Farmer carry your bell/coupon to obelisk and back, switching hands at half-way.

Let’s make another stack.
10 Derkins
—
10 Derkins
20 Dips
—
10 Derkins
20 Dips
30 Reverse Crunch
—-
10 Derkins
20 Dips
30 Reverse Crunch
40 Step Ups

In the interest of time, we stopped here and unstacked this set.

We found Gashouse in the parking lot finishing up. A little Mary was done along with the final story in Montross’s book of rhymes.

Nice work by all.

Tube has VQ on 23-Nov.

Watts Up powering down.

On this, the coldest day so far this season, YHC has the Q. Warmup was run, by Clavin with Gashouse.

Instructions were given to the PainLabbers to head to the amphitheater while YHC helped HunkaJunk get Kettlebells from this ride for later.

Knowing we were going to join Gashouse in an exercise. Upon arriving, YHC found the the PainLabbers huddled up as far as possible from Gashouse like boys and girls in a middle school dance. Once they realized we were going to party together, all took up the cause.

Upon completion, Gashouse took off to do what they do and PainLab headed back to the parking lot.

Now that everybody is good and warmed up, let’s do 55’s. just like 11’s but the reps total to 55 and you count by 5. The exercises called were flutters and Moroccan night clubs (You can thank Stroganoff for this one). Oh, and do side lunges back and forth. (In retrospect, this wasn’t the best idea. My hip flexors were sore…)

Since this was a modified 11, let’s do 11’s next. Merkins and Squats with high-knees in between.

Next on the hit parade was AMRAP exercises for 45 seconds and 15 seconds of rest. YHC had 20+ exercises ready, but alas we only got about 10 in with Gashouse joining us for the last couple. They would be noted here, but YHC can’t recall which were done. Me thinks pullovers, curls, offset merkins, crunchy frogs were definitely included though.

Guess you had to be there…

Prayer Requests and Announcements were documented by Clavin.

YHC took us out

Thanks JJ and Stroganoff for the EC.

It was an honor to be present and lead.

Watts Up powering down.

YHC was doing the 9-11 Memorial Stair Climb this day.

Thankfully, HIPAA stepped up to Q.

They looked like they were working hard when we met up to clown car to the event.

If you want to know what they did, you shoulda been there.

Warmup was done with Gashouse

Five Stations were setup. Each were done by the PAX with the one noted used as a timer.
1st Round:
Push Ups & Hold
Bicep Curls (in squat position)
Pull Overs
Reverse Fly
Bear Crawl with Bags (as Timer)

2nd Round:
LBC
Heels to Heaven
Mountain Climbers
Big Boys
Sand Bag Toss (as Timer)

3rd Round:
Gladiator Makers
Squats
Step Ups
Calf Raises
Overhead carry (as Timer)

Gashouse took us out.

We had a little shoot out at the OK Corral to start off.

We worked the Upper Body:
25 – Side Straddle Hops
15 – Merkins
20 – American Hammers
25 – Arm Circles
25 – Arm Claps
25 – Moroccan Night Clubs
25 – Arm Circles

Next up we had lower body warm-up
25 – Squats
25 – Side Straddle Hops
20 – Merkins
20 – Sledge Crunches
Lunges from curb across parking lot to light pole and back
15 – Heel Raises
15 – Merkins Slaps

Next up was the Rodeo
We had a 11 Stations for each Pax to work on varying weights for 3 to 4 minutes.
1.) Cattle Bell Swing
2.) Chest Press
3.) Cowboy Man Makers
4.) Curls
5.) Squats
6.) Tricep

All and all it was my first time Q-ing and I hope I was able to give these men a workout that will cause them to get stronger. I heard the jokes how can Side Straddle Hops be for your upper and lower body, (LOL). it’s bcz they work out mussels in both upper and lower body.
I look forward to my next Q and will be much more timely on my backblast.

Monk had the GasHouse Q and started the day off. Once warm-up was completed, he lead GasHouse off to do whatever they do.

YHC did not have a great deal of time to prepare because of three days of work with beach excursions on either side. That being the case, I tried to do something challenging, but simple.

After the GasHouse departure, the remaining PAX inquired as to the need of weights. All were instructed to bring what they had (#30 Kettle bell, #53 Kettle bell, and a Ruck Pack were accumulated). Unlike many Painlabs, this one started with a march to the Grier Parking Lot

Once all were assembled, an exercise that from this point forward will be known as Electric Eleven’s was called.
Standard Eleven format with
Mountain Climbers on one side of the parking lot and deconstructed burpees (squat, merkin, kickout equal one deconstructed burpee) on the other. Too add to the fun, bear crawl between the exercises.

Once these were finished, Hush Puppy claimed he need to lock his car, and headed back to Schiele’s. During his absence, an exercise learned while working with F3-GrandStrand was called.
On your six with your feet at 6 inches. Then, when instructed, wag you feet (still together) back and forth shoulder width. Then, when instructed, wag your feet (still together), wider yet. We repeated this with your feet all the way up. Then again at 6 inches. Immediately upon resting your feet, perform 20 American Hammers.

About the time the American Hammers were completed, Hush Puppy reappeared.

YHC then instructed everyone to partner up for some Dora 1-2-3, omaha’d to Dora 1-1-1.
100 Big Boy Situps.
100 Pullovers. One group modified this to merkins due to weight considerations.
100 Chest Presses. One group modified this to overhead press due to just completing merkins.

Since Hush Puppy had missed the ab exercises during his trip back to Schiele’s, YHC wanted to make sure he didn’t feel left out, so the ab exercises were repeated.

Time was getting short, so the march back to Schiele’s was completed.

Along the way YHC sought guidance from Rudolph on the original format of PainLab. Beside some Q fails, around additional disclaimers, etc., he indicated he made sure to include some Yoga/stretching at the end for cool down. Since that was the phase we were headed for, to he graciously agreed to lead the next few minutes.

A few poses in, Short Sale came rolling in and joined in, followed soon thereafter by the remaining GasHouse crew.

Time!

The remainder of task were covered under Monk’s leadership.

As always, thanks to all for the opportunity to lead.

Watts Up powering down.

We did the official F3 workout deck