Vortex of Pain

  • Workout Date - 09/09/2016
  • Q In Charge - Whisper
  • The PAX - Soccer Mom, Mint Julep, Sammy, Hulk Smash, My Little Brony, Dr. Phil, Deflated, King Pin, Whisper(YHC)
  • AO -

(9) PAX came out to Pitchfork on dumbbell/kettle bell day. Wanting to make the best use of their effort, YHC cued up the Vortex of Pain.

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. So here we go.

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.

Station 2
• Turkish Get-ups x 2 each side. PAX are getting better at these, so many more in the future.
– Transition to station 3 doing MC Hammer. This is squat stepping to the side while doing upright DB rows.

Station 3
• Spider Monkey 2.0 x 10IC. This off-lexicon exercise is a Merkin followed by a DB row with each arm. Cadence for this may be 6 count but we stumbled through w/ 4.
– Transition to station 4 doing Lunge Walk w/ DB Curls.

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.

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

Station 2
• Dumbbell Dead Lift x 15IC 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.
– 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.

Station 4
• Fly Presses x 20IC.

Take a lap around the building. Short cuts are not advised. Brony ran off into a hole but gradually recovered to make it back to the flag. Appears he will avoid IR. Mosey to the flag.

• Side Plank w/ elbow to knee touches x 10IC each side. Coordination and effort entry.

ANC:
– F3 Golf Tournament – Oct 20th – Pre-blast on App
– Spinx Run Fest – Oct. 29th
– Heritage Park Event in Oct. ?

Prayers:
– Payton
– Holly’s son

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

SYITG, Whisper

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