Whiteboard Of PAIN!

Whiteboard Of PAIN!

It came to my attention yesterday that Zinfandel was down with a back injury, and needed a Substi-Q for Asylum today. What better way to show appreciation to a brother who has done tremendous things for WUC since he started F3 a year ago or so, than to step up for him and the Pax. It also ensured I got my butt out of bed on a Monday morning to start the week off right. Time to get out of the comfort zone and plan a workout that was “different” than the usual Q.

The THANG:

After a quick warm-up around the Brooklyn Pizza parking area, we landed in front of Hickory Tavern where the “Whiteboard of Pain” was waiting. Pretty simple. 10 Exercises, start at 100 Reps for Exercise #1, 90 Reps for Exercise #2…down to 10 Reps on the last Exercise. Simple enough, except that we would do plenty of running during and in between each exercise. Oh…and the exercises would not be revealed until we returned to the Whiteboard after each exercise was completed. Here is how it looked:

100 x Curls (run after 50, return for the remaining 50 reps)

90 x Flutter (run after 45, return for the remaining 45 reps)

80 x Dips (run after 40, return for the remaining 40 reps)

70 x LBC (run after 35, return for the remaining 35 reps)

60 x Squats (run after 30, return for the remaining 30 reps)

50 x Freddy Mercury (run after 25, return for the remaining 25 reps)

40 x Overhead Press (run after 20, return for the remaining 20 reps)

30 x  H2H IC (run after 15, return for the remaining 15 reps)

20 x Merkins IC (run after 10, return for the remaining 10 reps)

10 x Burpees OYO…originally planned the Burpee Ladder for this exercise but decided to just do 10.

Great work by the guys, and we all stayed together today, by design. We had 7 minutes remaining and we broke out the bouncing “Cube Of Pain” (workout cube with many exercises to be done on each roll). We wound up doing:

15 x Mary Catherine’s (Jump Lunges)

20 x Burpees

30 x Russian Twists

20 x Dips

:30 Plank/6″ Plank hold

DONE!

MOLESKIN:

When we open our hearts up to it, God will show us simple blessings we never expected. Having to plan a last-minute workout on a Sunday night proved this once again. God forced me to do something out of my comfort zone, which is where the growth and satisfaction happens. Not only did this work out well for me personally, but having brothers Ackbar, Mad Dog, and Damascus at Asylum reminded me that camaraderie and fellowship during a workout matters, a lot. We get so caught up in competing, beating others, proving ourselves, and working to exhaustion most workouts that we (or I) tend to miss these opportunities to connect. Leading 20-30 guys through a Q is great and enjoyable, but a smaller Pax is just what God knew I needed today. I think my brothers at Asylum would agree. Great work, fellas…you guys killed it today. It was an honor to lead you three and myself today. Proud to be part of the WUC/Swarm/Hive/Whatever we will call our Region!