Nostalgic Vortex of Pain

  • Workout Date - 06/10/2016
  • Q In Charge - Whisper
  • The PAX - ATM, Son-of-A(FNG), Da-Hoppa (F3Florence), Soap on a Rope(FNG), Short Barrel, Bambi, Not Shooting Blanks, Officer Poncherello, Puma, Mint Julep, Dr. Phil, Easy Bake, Earth Mover, Thumper, John Denver, Porta Potty, Whisper (YHC)
  • AO -

(16) PAX came out to mark YHC’s F3 (1) yr anniversary. Just to add some nostalgia to the WO, YHC went back into the archives and pull out the 2nd version of the @F3Bambi “Vortex of Pain”, which was YHC’s 1st WO in F3. YHC could not locate the original version of the Vortex. Apparently @F3Bambi does not always post a BB. A few personal style adjustments were going in anyway, so here we go.

The Vortex is set up with (4) stationary pain stations in a circle. The PAX does a stationary dumbbell exercise and then travels to the next pain station with a transition dumbbell exercise. The goal is constant movement with resistance while incorporating intervals of varying heart rates. In short, it’s awful both during and especially after the WO.

Warm-up
• SSH x20 IC
• Hillbillies x20 IC
• Mtn. Climbers x20 IC

Mosey to the small parking lot with weights in hand. This is the old #Pitchfork muster/warm-up area.

THANG
Vortex Round 1
Station 1
• American Hammer x 20IC
– Transition to station 2 doing High School Cheerleaders which is lunge walking with alternating DB shoulder presses. This is one that requires both coordination and effort.

Station 2
• Turkish Get-ups x 4 each side. Also requires coordination & effort.
– Transition to station 3 doing MC Hammer. This is squat stepping to the side while doing upright DB rows. Coordination & effort again.

Station 3
• Spider Monkey 2.0 x 10IC. This off-lexicon exercise is a Merkin followed by a DB row with each arm. Still not sure how of the cadence for this.
– Transition to station 4 doing Lunge Walk w/ DB Curls. Coordination & effort again.

Station 4
• Fly Presses x 20IC. Lay out spread eagle with DB in each hand. Straight arm fly till weights are together, bend elbows to go down and press back up to the top, negative fly back to spread eagle position.
– Mosey a lap around the parking lot.

Vortex Round 2
Station 1
• American Hammer x 20IC
– Transition to station 2 doing HS Cheerleaders.

Station 2
• Dumbbell Dead Lift x 20IC each side. With DB in left hand, bend at the waist keeping left knee straight and allowing the right leg to pivot out behind you. Bend till the DB touches the ground in front of you. These seem deceptively easy but gradually take their toll and then pay extra dividends later in the day.
– Transition to station 3 doing MC Hammer.

Station 3
• Spider Monkey 2.0 x 10IC.
– Transition to station 4 doing Lunge Walk w/ DB Curls. Coordination & effort again.

Station 4
• Fly Presses x 20IC.

Mosey back to the flags and take a lap around the parking lot.

• Tempo LBC x20IC.
• Side Plank w/ elbow to knee touches x 10IC each side. One last coordination and effort entry.

Moleskin:
• What can YHC say about this past year? Having made progress in moving away from Sad Clownism, some things have become clear along the way.
o YHC was not aware of how bad things had gotten. Self-assessment was very skewed and the real situation had little prospect of real change. It was a slow but unrelenting downhill slide.
o YHC does not want to go back there.
o The #HIM who are along side of YHC in F3 are vital to continuing to make progress. Progress requires a lot of hard work and the ‘many hands make light work’ principle is in play.
o There are other guys who are still there and sliding down.

ANC:
– Dirtalope tomorrow

Prayers:
– Spicoli
– Bambi’s grand-father
– (4) babies on the way
– John Denver’s M
– Ponch’s M
– God to the Last Drop

Thank you for being there. Always a pleasure gentlemen. I would not do this by myself.

SYITG, Whisper

1 thought on “Nostalgic Vortex of Pain”

  1. Whisper, Sorry I couldn’t make the Anni, but this #WasNow will continue to post with ya as well. Nice to see what an additional 2 months will do for a Pax. 🙂

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