Low Miles + Pain Stations = Soreness

Low Miles + Pain Stations = Soreness

12 guys showed up to Chiseled this morning to see what I had in store for them.  Predictably two left early.

I arrived (or arroved if you graduated from Carolina) early to the site to get the gear set up.  It was a sleepless night mostly because of work, which gave me plenty of time to plan today’s pain stations.  Because I’m constantly criticized for my music (though in all fairness I believe everyone is), I decided to add some Christmas Music to the playlist with the likes of Darlene Love and Bruce Springsteen.  After rolling a 200 pound tire about 200 yards (though it was mostly downhill) I get to the where I want to set it only to find Damascus parked there.  I attempt to kindly ask him to move, but quickly have second thoughts (“Was I a dick to ask him to move?  I could have worked around his truck.   Maybe I need to be nicer.  Ok…I’m going to apologize”).  Shortly after the apology, Damascus did what any good friend would do….he gave me a hard time for apologizing for something so stupid.  Thanks for the reality check.

Dough boy walks up with about 8 minutes until start and asks me the last question I thought a pax would ask me…but especially Dough Boy.  “Wanna pre run?”  The easy answer was no, but I had no excuses.  Gear was set up, music was playing, no one standing around to joke with.  You got me Dough Boy, lets go.  A quick parking lot mosey and return to a few pax gathered near the shovel flag.

Close to start time.  Pax slowly settling in, I decided I would give disclaimer early.  Made sure to reiterate the modify portion and how only you know what your body is telling you so don’t strain yourself.  Ok, enough Mr. Sensitive….lets go.

WARM UP

Quick mosey to the end of the parking lot.  I see Shake N Bake finishing out his pre run.  He runs by us, doesn’t acknowledge us, almost like he has horse blinders and ear buds in.  I say “Shake, this way”.  No response.  I let out a loud “SHAKE!”.  Still no response.  Oh well….quick U turn back towards the church office where I have gear located.  I was pleased to see Shake caught up with us once we reached the gear.  I asked Pax to partner up and we had just enough for 6 stations (which caused me to eliminate one station on each round I had planned).

THE THANG

Round 1: Arms and Chest

21’s (Except they were 40’s)  10 full curls, 10 bottom half curls, 10 top half curls, and 10 full curls again with a 27 lb bar.

Tricep kickback with 12 lb dumbbells.

Hammer curl with a 25 lb dumbbell

Tricep extension with either a 30 lb dumbbell

Chest Press with either  40 or 35 lb dumbbells

Timer: Chariot Run (or Santa pull).  Partner 1 runs with heavy rope around him while partner two gets down in squat position and provides resistance.  To me, this was much harder than a partner push.  There was more resistance, but the rope around the waist allowed arm movement so you could replicate more of a sprint movement vs holding a partners shoulders in a partner push.

Round 2: Legs

Goblet squat with 40 lb dumbell

Foot release squat

1 legged lunge (though some claimed it was more of a squat than a lunge).  Do both lets alternating when the timer alternates

1 legged step up.  Doing both legs alternating when the timer alternates.

Tire Flip

Timer: Reverse Chariot Run.  Partner one puts rope around back of waist and faces partner 2.  Partner 2 back in a squat position providing resistance.  Again, this one was surprisingly hard.  Lots of comments about quads burning.

Round 3

Sun rise with 12 lb dumbell.  (I’ve also seen this referred to as a overhead windmill).  With palms facing out, touch dumbells together below your waist and then fully extend to the side until they touch again over your head.

Military Press with 30 or 35 lb dumbbells.

Front Raise with 22 lb bar

Military Press with one 40 lb dumbbell

Upright row with 25 lb keddle bell or two 15 lb keddle bells.

Timer: Run to end of parking lot and back. 

It was during this round that we lost two pax which caused us to speed through this round faster than expected.  I had 7 minutes to kill…..Oh, I have just the thing to do that with.

AC/DC Thunderstruck.  Mountain climbers until you hear thunder, then do a merkin on thunder.  Somewhere in the middle during the instrumental we did air presses.  If you haven’t experienced this yet, its a tough one.  Somewhere around 33 merkins, a lot of mountain climbers, and enough air presses to feel a burn.

Watch check – 3 minutes.  I started the pax out with 25 heels to heaven.  Gave up to control to recalculating who called out catalina wine mixer.  Two issues – 1) I asked for an ab excercise and he gave me a tricept excercise.  2) Recalc developed this exercise but apparently forgot how to do it.  Catalina Wine Mixer is combination of Mahtar Djai and Merkins….yet all Recalc did was Mahtar Djai.   Ok, time to take back control, finish out with 15 (maybe 13? I couldn’t hear the pax count) LBC’s.  Time.

MOLE SKIN

Thanks to all those that joined today and those that have joined and Q’ed Chiseled in the past.  Its been amazing to see this site location grow from an idea to a steadily attended workout.  I had hoped for a change of pace location that reduced running and focused on more lifting (preferably with heavier gear).  I think I accomplished that today with 1.2 miles and lots of pain stations.  We (Banjo and I) are continuously on the lookout for gear and hope to upgrade the site in 2019 to allow for more gear stored on site to assist Q’s with set up.  

Chainsaw made it out again today to my Q which marks the second time he has attended my Q without his son-in-law.  I normally have something witty snarky to say….but honestly its been a long day year and I’m spent.  It was good seeing the old man kill it out there today.

Thanks to those that helped stay after to get the gear put up.  Shout out to Damascus who rolled the tire 200 yards UP hill.  Great one-on-one conversation with Damascus after everyone left.  Good dude…even if he parks his truck in the way of the workout.

Some new Q’s coming to Chiseled in 2019.  Looking forward to what Rudy, Tupperware, Posse, Knish, and Foundation have in store for us in January.  But first, you must endure one last Zinfandel Chiseled workout.  He has promised gear (real gear, not the 5 pound bricks).

Still getting use to the new backblast format.  Hate that there is no bullet option (there probably is but I havn’t figured out where it is yet).

ANNOUNCEMENTS

Keep Digits (FIA from Lexington, SC) and her family/friends in your prayers.  She was tragically killed during a workout earlier this week.  She had a head lamp and runners vest on and was crossing in the cross walk.  Hopefully a wake up call to our group to always stay vigilant with both you and your brothers safety.

Prayers for the young girl Damascus mentioned who was hurt in an accident and attends Arborbrook Academy.  

Dough Boy offered an open invite to visit his house Christmas Eve if you have no where to go.  He claimed unlimited egg nog and bourbon.  I imagine a few pax may challenge him on that unlimited part.  But a good reminder that this time of year can be hard on some.  Thanks to Dough Boy for opening his home up to pax in need that evening for some fellowship.