The Pitchfork – Vortex of Pain

  • Workout Date - 06/19/2015
  • Q In Charge - Bambi
  • The PAX - Thumper, Macho Man, 3rd Base, The Situation, ATM, Whisper, Affordable Care Act, Hulk Smash, Look Out Below, Bambi
  • AO -

Another great post at The Pitchfork as 10 PAX got spun up in the Vortex of Pain. Today we elevated our intensity on two levels. As a group, we have moved from single dumbbell to double dumbbell exercises. Additionally, Look Out Below elevated his nature boy skills, which was apparently necessary due to the Thai food that he ate last night (he can expand on this if you want more details).

Warm-up:

  • SSH x 20
  • Imperial Walkers x 20
  • Mountain Climbers x 20

The Thang: Begin the Vortex of Pain.

The Vortex is set up with 4 stationary pain stations arranged in circular fashion. The PAX performs a stationary exercise using kettles or dumbbells. After each stationary exercise, the PAX travels as a group in a transition exercise to the next station also using the kettles/ dumbbells. After the first round, the PAX mosies a lap around the parking lot, and prepares to start round two. The goal is constant movement with resistance, while incorporating intervals of varying heart rates.

Round 1:

  • Stationary 1 – American Hammers x 20
  • Transition – High School Cheerleaders
  • Stationary 2 – Donkey Kongs x 20
  • Transition – High School Cheerleaders
  • Stationary 3 – Spider Monkey 2.0 x 10
  • Transition – MC Hammers
  • Stationary 4 – Machine Guns x 20

Lap around the lot

Round 2:

  • Stationary 1 – American Hammers x 30
  • Transition – High School Cheerleaders
  • Stationary 2 – Donkey Kongs x 30
  • Transition – High School Cheerleaders
  • Stationary 3 – Spider Monkey 2.0 x 10
  • Transition – MC Hammers
  • Stationary 4 – Machine Guns x 30

Lap around the school grounds.

6 MOM – led by 3rdBase to practice his Q skills

  • Big Boy Sit ups
  • Canoes

Prayers for 3rdBase’s mother, ATM’s Sister-in-law, for the Fathers that need to be better men/ fathers.

Announcements:

  • Convergence at The Pitchfork on Saturday, 6/20 @ 7am. Looking forward to seeing a large group.
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2 thoughts on “The Pitchfork – Vortex of Pain”

  1. Affordable Care Act

    How many of these exercises have been submitted to the F3 Exercise glossary? I feel like Bambi needs his own section. Also, I don’t see “firehole” in the lexicon yet.

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