TNPS VII - 15/10/15

After a brief bromantic interlude on the Murray (pictured below), the Thursday Night Pain Society returned to its spiritual home, the Farr House of Pain, for a classic dose of weeknight suffering.

Splinters really hurt

Heavy branch presses, Mugatu-style

This week it was just the hard core foundation squad of BF07 and BF00, and the session was a reprise of TNPS V, mainly to demonstrate to BF07 that there is never any escape from TNPS suffering.

Here's the recipe:

1. Warm-up with shoulder dislocates

2. 10-minute maximum reps at the following stations:

a. Pull-up - BF07: 58    BF00: 87

b. Z-press - BF07: 77  BF00: 181

3. 30s ski + 90s rest, players alternate

    BF00 starts at 145m, BF07 at 130m; each must increase by 1m each round

    Ends when both players fail to increase in the same round:

    BF07      BF00

    130         145

    132         146

    133         147

    135         149

    132         150

    131         151

    128         152

    128         154

    129         155

    129         156

    128         157

    126         158

    127         159

    125         161

    125         169

(terminated at 15 rounds)

It was as bad as I remembered it.

The Z-press started superbly for BF07...

...but got a bit shaky as each minute went by

The tragic moment when the bar snapped BF07 in two.

The Black Fish will be holding a telethon soon to raise funds for the 

experimental surgery that will take place in China in the near future.

The surgeons have promised to graft BF07's upper body onto Chris

Hoy's legs. Should be a perfect fit.

Great ski erg form

But for everyone it soon becomes a vortex of pain

Tonight's work

TNPS VI - 26/9/15

Not a Thursday.
Not at night.
But plenty of pain.

Having been struck down by a pandemic-strength dose of man-flu earlier in the week, it was a partially-relieved BF00 who learned early today that BF06 and BF07 were willing to engage in some weekend suffering. It might not have been TNPS as we've come to know it, but it was still a cracking session.

On a glorious spring afternoon, these 3 foundation Black Fish took to the great outdoors. There was plenty of vitamin D. And possibly a bit of vitamin A and vitamin S.

The entire session was based on the principle of "walk back and forth carrying heavy things". Here's how it looked:

3x Hang Clean + 3x Push Press + 3x Hang Clean + 3x Push Press
Do at 88# for BF07 and 132# for BF00 and BF06 (BF00 first set at 154#)
Alternate players
3 rounds

Walking lunge @110# BB:
One length of tennis court + 5 thrusters @110#:
(66# for BF07)
Alternate players
3 laps each

Overhead carries at one heavy KB each:
Snatch into OH & carry 1 lap, change hands with snatch, carry back
80# for BF00; 53-70# for BF06; 53# for BF07
3 rounds each

Barbell overhead carry
2 full lengths of tennis court
3 rounds each:
BF00: 110/132/132#
BF06: 110#
BF07: 66/88/88#

5x KB Rack Squat + farmer carry x1 length of tennis court +
5x KB Rack Squat + farmer carry x1 length of tennis court
@ 2x53# KB
3 rounds each

BF07 doing well to get the calves out of the way during the lunge.

Tzatziki chasing shadows. Deep in the pain cave.

To be frank, none of us here at Black Fish headquarters can

understand how that clown Hemsworth pipped BF07 for the 

role of Thor. Here at #TNPS, Gods walk among us.

"I wish BF00 would shut the fuck up about external rotation. I

can't even remember which one that is. Fucking shoulder police"

"mmm, external rotation...."

"Seriously man, shut the fuck up about fucking external

rotation. My shoulders are just fine. Fucking rheumatologists"

Focus. Grit. Enormous plums.

It's what makes Black Fish great.

Twice as much glove as Michael Jackson. 

Half the propofol addiction.

In a TNPS first, BF07 simultaneously dislocates 3 joints.

BF06 dominating down the home straight; BF07 in hot

pursuit. Makybe Diva languishing out of shot in third place.

Wearing an original Black Fish Basketball Club cap has been

scientifically proven to increase strength by 10%. 

Sadly the Steve Waugh rag in BF00's pants can't be seen in 

this picture.

BF00 gladly walking into the light. Sweet relief.

This picture says everything about the mighty Black Fish:

Pain

Grit

Determination

Next generation Fish

Dangerously compromised spinal columns

Post-workout nutrition

So that's 6 TNPS meetings in the bag - almost time for an end of season trip! Might have to go to Mannum for a slab.

(of beer).

TNPS V - 17/9/15

This week was shaping up as the first ever TNPS to feature 3 foundation Black Fish. But sadly an unexpected turn of events at the last minute prevented BF07 from attending his second consecutive pain society meeting (he also strenuously denies any implication that his absence related to any combination of camouflage gear, air rifles or pre-schools).

And so it was that TNPS stalwarts BF06 and BF00 were left to suffer, Christ-like, on behalf of all Black Fish.

And it was a beauty. The first ever TNPS routine to be unanimously voted as warranting a repeat appearance in the near future (nb voting panel consisted of BF00 only).

Here's how it looked:

1. Warm-up with shoulder dislocates

2. 10-minute maximum reps at 3 consecutive stations:
a. Pull-up - BF06: 68    BF00: 82
b. Dips     - BF06: 156  BF00: 115
c. Z-press - BF06: 169  BF00: 169

3. 30s ski + 90s rest, players alternate
    Each player starts at 145m and must increase by 1m each round
    Ends when both players fail to increase in the same round:

    BF06      BF00
    145         145
    138         147
    146         148
    145         149
    136         150
    137         151
    139         153
    140         154
    139         155
    141         156
    137         157
    138         158
    136         159
    134         160
    129         162
    136         165
    139         165
(end at 17 rounds)
(plus one bonus round for BF06 = 142)

Simple but painful. Just the way we like it.

How heavy can an unloaded bar feel?

Pretty heavy it turns out.

No filter*

(*not true)

Alex "Tzatziki" Rodgers: undisputed world dip champion

BF06 giving a death stare to his nemesis

All good things must come to an end...

See you next week!

(I'm looking at you, BF07)

TNPS IV - 10/9/15

TNPS IV had two defining features:
1. On a happy note, it marked the TNPS debut of Black Fish veteran, premiership player and club legend BF07.
2. On a darker note, it was the most horrible edition yet.

But in true Black Fish style, the two foundation members who were present dug deep to suffer their way through an extremely unpleasant session. It was special to watch.

Meanwhile, another foundation Fish and premiership player (and hitherto hard man of the club), BF06, showed remarkable initiative in taking the TNPS for its second trip to South-East Asia in only the second month of its existence. Unfortunately the combination of humidity, volcanic ash and Bintang resulted in severe clouding of his judgment. His match report (verbatim) reads:

"today I did a yoga class and just had a massage with Balinese wrap at the Day Spa 

#NoFear #Hardcore #TNPS"

The thoughts of the entire Black Fish family are with BF06 as he struggles through this difficult time and we look forward to the eventual return of the man and athlete we used to know.


Back in the dimly-lit, ice-cold depths of the Farr House of Pain, the real men suffered through the following:

Warm up with squats, wall squats, lunges

Work up to heavy front squat:
SW max 275#
SE max 132#

4x4 front squat at 80% max:
SW at 220#
SE at 121#

500m row for time:
SW 1’30.3"
SE 1’40.9"

500m row + x reps FSPP @88# (x = number of seconds slower than baseline)
3 rounds, alternating players:

SE:
1’45.8” (5 FSPP)
1’45.9” (5 FSPP)
1’45.9” (5 FSPP)

SW:
1’37.4” (7 FSPP)
1’43.4” (13 FSPP)
1’42.8” (13 FSPP)

End (no bonus)

"Wait, I have to lift this bar up?"

BF07 in an elite "I Dream of Jeannie" pose

So exciting to have Bone McDermott drop in for a visit to our gym

These rowing intervals are going to get done, polio or no polio

It took forever to photoshop the pandas out of this image

The damage. Thankfully the bonus was averted.

TNPS III - 27/8/15

Edition III of the Thursday Night Pain Society was for the hard units only.

It was the shortest TNPS of all time, but perhaps the most brutal.

Only BF06 and BF00 were hard enough to complete it.


This is how it looked:

Warm up with squats, wall squats and lunges 

Work up to heavy back squat: 

5 @ 132#

3 @ 176#

2 @ 220#

1 @ 264# 

10x back squat at bodyweight (187#) + 30s row sprint (minimum standard 160m) 

5 rounds:  

BF00: 167m, 168m, 167m, 167m, 167m 

BF06: 160m, 160m, 161m, 163m, 168m 

Then BF06 had the (Sophie's) choice: Door 1 or Door 2. Whatever lay behind it was our destiny.

He chose Door 1:

Maximum continuous deadlifts at 100kg without setting the bar down
(standard when fresh is 30 reps):

BF06: 20 

BF00: 30 

By now the legs were jelly and the "bonus" round was not required.

Another hard night enters the annals of Black Fish history.

"What you talkin' 'bout Willis?"

BF06 praying that his rowing gloves will make the difference

BF00's intracranial pressure causing irreversible head blurring

Pre-prolapse facies

Thursday Night Gainz Society

The All-New Thursday Night Pain Society Logo

TNPS II - 13/8/2015

The second edition of the Black Fish Thursday Night Pain Society was, unexpectedly, even worse than the inaugural event. Undeterred by the absences of Black Fish Dwyer (acceptable) and Edwards (unacceptable), TNPS stalwarts Rodgers and Whittle dug deep for what became a gut-churning lactate spectacular.

This is how it looked:

3x (4-1) pull-up ladder

Then:
6-way barbell at 88#/99#/110#
(6x deadlift, 6x bent row, 6x power clean, 6x front squat, 6x push press, 6x back squat, 6x push-up)
(alternate players)

Then:
One-arm KB Clean & Press @ 24kg
4X every 30 seconds for 5 minutes
Into:
KB swing @ 24kg
10X every 30 seconds for 5 minutes
Into:
Burpee
5X every 30 seconds for 5 minutes

Then:
Tag Team Row and Hold:
P1: Row 150m
P2: Hold 2x30# DBs overhead, arms locked out
Switch positions repeat until both players have rowed to finish one round
Three rounds

Then:
500m ski for time (sub 1:45 minimum standard)
SW: 1’33.8”; AR 1’45.3"

AR making the dreaded 6-way barbell look easy

If you look closely, you can see SW's soul trying to escape

Mushroom cloud

Black Fish are back: Thursday Night Pain Society I

The mighty Black Fish present their latest sporting endeavour: The Thursday Night Pain Society.

The inaugural TNPS was held on Thursday, August 6 2015 at BF00's pain dungeon. And sadly for the participants @samwhittle, @adrbf06 and @DwyerFin, the name barely did justice to the experience.

Tonight's workout:

Warm-up:

Squats, wall squats

10-1 burpee ladder

Workout:

32kg/16kg KB

15 swings + Row 2 minute

Rest while others work

3 rounds

Then:

10 goblet squat + Ski 2 minute

3 rounds

Standards:

450m girls (400 for ski)

575m boys (500 for ski)

Supplemental:

Explosive step-ups:

40x step-up @20” box each player per round

3 rounds

And here's how it played out:

The Fish in action:

 "Why is it called the Thursday Night Pain Society?"

The definition of 'explosive' may have changed as each round progressed

Fin making it look way too easy

Hammer or nail?

See you next week, sports fans!