10 pupils attended a Mad Scientist class on team work. The experiment, to determine the amount of energy it takes two men (one at a time) to carry two cement blocks (CMU's) up and down a parking garage while enduring pain stations on each of the 6 landings. Lab coats were not required but gloves made all the difference.
Warm-o-rama: "Bodies in motion, stay in motion". Fast mosey to the top of the parking garage where we circled up for the first lesson.
Each warm-up exercise In Cadence (IC): Side Straddle Hop (SSH) – 15x, Imperial Storm Trooper (IST) – 15x, Cotton Picker – 10x, Mountain Climber – 15x, Merkins – 15x … then we ran to the basement. The PAX grabbed a CMU, circled up and we performed an 8 count block squat, curl, press, and skull chrusher 10x aka "Burners".
The Thang / 6 Levels of Pain: "Two men can accomplish more together than one man alone". Partner Up.
Level ONE and TWO
Partner #1 – Farmer Carry two cement blocks up two inclines then back down one.
Partner #2 – Crab Walk up one incline.
Plank until everyone is together on first landing. Merkins – 10x IC
Flap Jack
Plank until everyone is together on second landing. Slow Squats – 10x IC
Level THREE and FOUR
Partner #1 – Farmer Carry two cement blocks up two inclines then back down one.
Partner #2 – Lunge Walk up one incline.
Plank until everyone is together on third landing. Cliff Hangers (pull-ups) 10x w/partner assist
Flap Jack
Plank until everyone is together on fourth landing. Slow Squats – 10x IC
Level FIVE and SIX
Partner #1 – Farmer Carry two cement blocks up one incline.
Partner #2 – Bear Crawl one incline
Plank until everyone is together on fifth landing. Slow Squat – 10x IC
Flap Jack
Plank until everyone is together on the six (top) landing. Carolina Dry Dock – 10x IC
Reverse Repeato: "No rest for the weary" in other words "Even those who are worn-out must continue to work."
This time we carried the cement blocks one landing at a time as our partner bear crawled, lunge walked, then crab walked down one incline at a time; we flap jacked each landing to give equal opportunity for pain. The waiting partner endured even more pain as they waited.
Level FIVE and FOUR – Dips 10x IC
Level THREE and Two – Dips 10x IC
Level One and Basement – Slow Squats 10x IC
Once in the basement, everyone grabbed a CMU, we circled up one last time for a final 8 count block squat, curl, press, and skull chrusher (Burners) – 10x IC
Moleskins
Thank you @LaBon_F3 for giving me the opportunity to bring the pain this morning to the PAX. It is an honor and a privilege to lead. Thank you men for enduring the 6 Levels of Pain experiment, everyone did an awesome job.
1) To the crazy men (@scrappyf3, @f3_firestone, and MasterPo) who showed up to a cement infused beatdown without proper gear aka "gloves", you're crazy! (Was there anyone else?) I don't know how you endored all those crawls and carries. I heard there was some blood left in the garage. Any blisters?
2) @ramrod_f3 We didn't hear much mumble chatter from you today. I don't know if that is a good thing or not. I figured this workout was right up your alley since you like to carry things 😉
3) @springfield_f3 Welcome to the neighborhood. It appears that Mad Scientist is becooming a regular for you, that's awesome. Since you live so close, it appears a showing at the Standard is in order.
4) Denim awesome work today, you made the Bear Crawls and Crab Walks look easy. When do you Q next?
5) Jackie Moon and Jukebox, I don't know how long you have been at this F3 thing but you are doing awesome. It's always great to meet men of faith who have passion for something greater than themselves and who are willing to make a difference in their lives and those around them.
6) And lastly,
For those of you who were at today's beatdown if you are on Twitter please follow me @Carpetbagger_F3 so I can follow you back.
Have a great rest of your week!