11/04/2020 - Iron Lion -
AO: Iron Lion
When: 11/04/2020
PAX:
Number of Pax: 20
Pax Names: Baby Hands, Blues Clues, Bongo, Catfish Hunter, ChainLink, Dorn, Ebeneezer, Glass Joe, Goldberg, Hootie, House Arrest, Mellencamp, Nosejob, Patchouli, Porch Pirate, Riunite, Ronda Rousey,
DR Names:
Number of FNGS: 0
FNG Names: Sulley, ratatouille
QIC: Wine in A Box
Introduction
Day one of four straight days of Qs. No idea what the F I was thinking signing up for this after doing teh Frontline OCR on Saturday, as I am one hurting unit.
So my concept as I was walking the terrain on Monday was to spread the pain. How could I design a workout that would push PAX and beat up some muscles that we dont normally use, (and selfishly, see how much pain I could put myself through after OCR).
Because of the damn geese, I was already looking for non-shit covered terrain to use. My epiphany for the workout came when walking on the basketball court and seeing how clean it was.
But that also was my undoing. Ill do through it at the end . . . But I was very disappointed in myself for this Q.
Warm-O-Rama
5 Principles
Warm up
SSH- 15
Abe Vigodas- 10
Seal Claps- 10
Tappy Taps- 8
Mosey to Basketball court with coupons
The Thang
ONLY THANG
3 PAX per team DORAs
PAX 1-
- Sandbag pylon weaves (Approximately 200 yards of carrying a sandbag and lateral weaving between the road pylons. The goal here was to work on side leg muscles and hips. This exercise was the “timer” to measure between switching partner exercises) Roughly 1.5 miles of running this per PAX today.
- When return, switch to PAX 2 . . then Pax 2 to exercise 3 . . . PAX 3 get the sandbag and run. This was done continuously for 40 straight minutes.
PAX 2- DORA up to 1000 reps. (edited for time halfway through)
- 100 Abyss Merkins
- 200 Plank single arm coupon rows (100 each arm)
- 300 “Sit down” goblet squats (Hug a coupon, and “sit down” on your partners coupon before standing up again. Focus on getting LOW) EDITED AND REDUCED TO 200
- 400 Lying lat straight arm pullovers EDITED AND REDUCED TO 200
PAX 3- NEW EXERCISE?!?!?!
- What do you get when you combine a murder bunny with a Lion King? To me its a MURDER LION KING. or a MLK. MLK you say? Im naming these “DR. KINGS”
- This is across the basketball court, continuously.
Thang 2 . . . no time. Cant wait to introduce in the future . . . 🙂
Mary- Do mary on your own time
Circle of Trust
Announcements- Read Slack
My theme for this was PAIN. I feel like I’ve been beaten by a bat after OCR. I have bruises all over, and muscles I forgot I had hurt . . . badly. So my theme was to throw in some new exercises and see how far I could push my own hurting body. We all go through pain in our lives . . . physical, spiritual, emotional. How we deal with pain is what shows our character and inner strength. Its easy to decide to take a few days off to heal, but facing the pain and working through it was a better option for me. So in any pain you may face in your lives, dont let it beat you down. Dont let it define you.
There is a old saying “Pain is temporary, but glory is forever”. Face your pain. If you need help facing it, you have an army behind you in F-3 nation. But dont let the pain beat you. Dont let it define it you. Let is strengthen you and make you stronger.
Prayers offered silently. Prayers also sent to no matter whoever wins elections tonight, that we heal as a country.
Naked Man Moleskin
I was very very disappointed with myself today. I was unhappy with aspects of timing and execution.
In my quest to constantly raise the bar for my Qs Im losing sight of keeping things flowing in a cohesive manner. Plus, using coupons on a basketball surface was just dumb, as the concrete marks up the surface . . . something I didnt even consider. (and pointed out right away by Babyhands . . . and he is 100% correct)
My Qs are getting too elaborate, and WAY too dependent on specific numbers of HCs for exact count offs. This isnt acceptable to me, and something I need to change. I’m not giving myself enough flexibility to change on the fly and adjust. I also add in too many props like tires, sandbags, etc. Time to get back to basics.
These workouts dont need to be ridiculously complicated in order to deliver a proper beatdown. Something I need to remember.
MLKs- hard AF . . but DONT do it on a basketball court!
Abyss Merkins- Love it. Not changing
Plank single arm coupon rows. TOO COMPLICATED AND HARD. Not all coupons are created equal with a larger flanged middle section. Without that these were incredibly difficult. Not doing these again . . . should be standing single arm rows instead.
Sit Down Goblet Squats- I liked these . . . keeping them.
Lat pull overs- Freaking love these . . as they work muscles we dont use enough.
Sandbag pylon weave- Liked it. The lateral movements were a nice change from straight running
Catfish Hunter- You damaged the basketball courts the most. Im very disappointed in you.
House Arrest- Im going to be hurting for awhile from OCR, and I cant wait for the next one brother.
Ebeneezer- We will do the Trash Pandas next time . . . promise
Riunite- You were working so hard you tattooed the pavement brother!
Ronda- Always a pleasure seeing you ITG brother. Thanks for the tire . . . I better do better time management for next time so we can use them.
Ratatouille- Great to meet you today!
Sulley- Holy moley you are a beast! Welcome to F-3!!
Hootie- Thanks for all you do for Frontline OCR, adn I cant wait until May! Thanks for the extra sandbags, as I am obsessed with using them in workouts.
Chainlink- If you were sore from OCR, no one could tell you beast . . . 😉
Mellencamp- Love how you are sticking with this! Its not easy to get in the routine, but once you do its addicting.
Patchouli- Thank you for coming out brother . . . you have been the leader I look to for 75hard inspiration.
Bongo- WELCOME BACK!!!!
Glass Joe- You definitely are getting more comfortable, as evidenced by the mumblechatter . . 🙂
Blues Clues- THANK YOU for making the trek my friend! Appreciate the support!
Goldberg- Loved having a machine like you as a partner today.
Dorn- The running gets easier and easier doesnt it?
Nosejob- I never seem to be working out next to you. If it wasnt for name-o-rama I would swear you were mute. 😉
Baby Hands- Sorry about the basketball courts. Damn it. You are exactly right. Pissed at myself . . .
Porch Pirate- The latest of HCs every morning! Great to see you this morning!!
PAIN IS TEMPORARY . . . GLORY IS FOREVER