10/21/2020 - Iron Lion -
AO: Iron Lion
When: 10/21/2020
PAX:
Number of Pax: 12
Pax Names: Binky, Chain Link, Dorn, Glass Joe, Goldberg, Mr. Burns, Mr. Nice Guy, Patchouli, Riunite,
DR Names:
Number of FNGS: 1
FNG Names: Mellencamp
QIC: Wine in A Box
Introduction
Another beautiful day at Iron Lion . . .
I spent part of yesterday scouting and planning the workout at Iron Lion. Because I am very considerate, the scouting was to avoid the massive amounts of goose crap all over the area. I had a very typical WiaB beatdown dialed up that was very heavy on lifting and power moves.
And then the rains rolled in at night . . .
Which led me to tearing up my workout, as I knew the areas I had planned would be soaked and muddy. It forced me to get out of my comfort zone, and think about how stepping out of that zone is what forces us to grow as human beings.
So what forces me out of my comfort zone?
Freaking running . . .
I’m a bigger guy. These damn black diamonds and run clubs are great if you are a tall, willowy 146 pound drink of water like Curds . . . but not so much for us PAX that have a bit more meat on our bones. But avoiding running doesnt make me better . . . it keeps me in my comfort zone. Time to step out and embrace the suck.
Dorn, my apologies.
Warm-O-Rama
SSH- 15
Abe Vigodas- 10
Grady Corns- 10
Tappy Taps- 10
The Thang
Mosey with coupon to Lisle High School parking lot with coupons and partner up.
Thang 1
Parking lot “catch your partner” DORAs
Partner 1- Starts walking the length of the parking lot doing the exercise with coupon. Each exercise is the length of the parking lot, then walk the bend until the next starting cone at the straightaway. Straightaway is roughly 130-140 yards
Partner 2- Runs the oval (310 yards) and “catches” their partner. They then switch.
Rinse repeat for 20 plus minutes
1st- Walking Lunges
2nd- Shoulder press (each step is a press)
3rd- Hand release squats every parking space (set the coupon down lengthwise to get lower on squats, hand release, then pick up again)
4th- Curls (each step is a curl)
5th- Penny pincher farmers walk. Heel to toe short strides. (modified mid exercise to switch hands every 15 steps or so)
Thang 2
Head to football goalposts. Count off into teams of 3.
Partner 1- Sandbag run around soccer goal and back (roughly 40 yards total)
Partner 2- Two “burp ups” on goalpost (drop down into a burpee, but instead of clapping at the top, jump up and do a pull up. Drop down. Thats ONE)
Partner 3- Hold plank on coupon.
Three sets total
Thang 3
Run to the Octogon.
Original partners again.
Partner 1
With feet on the stage, hands on the grass far below . . . do 10 derkins/carolina dry docks (depending on PAX height)
Partner 2
5 standing broad jumps up the hill. Focus on explosion and distance.
Then switch. Each person does two rotations.
NO MARY. In true Nacho Libre fashion . . . do that stuff at home.
Circle of Trust
CoT
Comfort. The rain forced me to get out of my comfort zone and rethink my entire workout. Which is a good thing in retrospect. We dont grow as people if we dont challenge ourselves and step out of what is comfortable. For me that is running. We ran 2.1 miles today, and it sucked. (Running just in general sucks . . . amiright??)
I hate running. I did my first Black Diamond a couple weeks ago, and learned that “Black Diamond” is really code for “thinly disguised run club”. As I looked around I realized that I was a good 30+ pounds heavier than all the cross country runners that attend Black Diamonds. Cool . . . . But I am thankful I did it. I was dry heaving a few times, but finished the workout. It forced me OUT of my comfort zone and into a place where I could grow.
Focusing on long stretches of a challenging exercise isnt comfortable. Knowing that your partner is depending on you to finish those runs in a timely fashion isnt comfortable. But it makes us better. It makes us grow. It makes us uncomfortable.
So I challenge everyone to keep stepping out of your comfort zone. Embrace the suck, and do something you havent before. Sign up to lead a Q source, Q a new AO, run if you hate running (and if you are one of the cross country guys, come to one of my powerlifting Qs), but do something outside your comfort zone.
Naked Man Moleskin
Riunite- Thanks for having my 6 and being a heckuva photographer.
Goldberg- Finally . . . after several of my Qs you stopped ducking me . . .
Mr Burns- THANK YOU for the speaker! Apologies for the shitty spotify station.
Dorn- Apologies . . . I feel like I bait and switched you with all the running. Mea Culpa . . . .
Mr Nice Guy- Way to keep pushing on the power moves! I know you arent a fan . . .
Patchouli- Appreciate you brother. 75hard is hard AF, and really appreciate you reaching out via DM this week to check up on me.
Binky- From a guy that seemed on the brink of saying “f this stuff” to a guy that leads exercises, you have made a huge jump. Way to stick with it!
Glass Joe- I know you probably hate me today . . . plus you were my partner and I kept on ya. So glad you are in F-3 with us, and congrats on already dropping a belt hole in waist size. Speaking from personal experience . . . it does get better as your cardio builds up.
Karl with a K- Sneaky no HC, but super glad you came out. sorry for all the running . . .
Chainlink- One of the “OGs” that was there my first day of misery in F-3, and one of the sneaky strong participants in F-3 Naperville. Always leading the charge!
Mellencamp- WELCOME! I hope I didnt scare you away today with the workout . . .
STUFF TO IMPROVE- Time management. Had a few other things/sets to do, but I had to cut short when Thang 1 went long. Also distance for the walking exercises could have been more manageable.