01/18/2021 - Iron Lion -
AO: Iron Lion
When: 01/18/2021
PAX:
Number of Pax: 19
Pax Names: Cade McNown, ChainLink, Chazz, Cousin Eddie, Drago, Fredo, Hootie, Magellan, Mellencamp, Mr. Burns, Mr. Nice Guy, Nair, Nosejob, Patchouli, Riunite, Ronda Rousey, Sulley, Sun Devil,
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
Ive been thinking about how to change things up a bit in my Qs, and much like the structure of the Q itself . . . why not make it way too complicated, overblown and have too many moving parts? Yep . . . LFG.
As I was loading coupons into my car late last night and thinking “why the f do you have to make things so complicated?” I almost fell carrying a big boy coupon to my car (which is going to need a new pair of shocks very soon. Is this something F-3 can award a grant for? Reminder . . ask Bob Ross), and the footing was very very icy.
Upon arrival at Iron Lion, there was a dusting of snow over the omnipresent black ice. Awesome.
So lets utilize what we can to minimize risk . . . and hit up the pavilion.
This week I have 5 Qs, all themed around a football-offseason strength building regimen. Monday is heavy CHEST AND TRIs.
I was running out of ideas after awhile as the HCs kept rolling in. So lets sprinkle in some mary too . . .
Warm-O-Rama
15 SSH
arm circles front and back
Static arm stretch across the body for each arm.
A long winded walk through of the too-complicated gauntlet.
AAR note- I am losing too much time in the walk throughs. K.I.S.S. principle . . .
The Thang
Heavy chest and Tricep stations.
Partner up with someone with a similar body size/type. )
Stations are
1- Run 40 yards, do 5 diamond merkins, run back, 5 regular merkins yell “PARTNER” so the stations can change exercises with their partner. run 40 yards, do 5 wide merkins, run back, do 5 offset merkins on coupon. Yell STATIONS so each set of partners can move to the next station.
2- Heavy incline press on weight bench with big boy coupons/ spotter
BAD IDEA. I need to keep in mind that what works for me in my garage may not work for everyone else. Balancing a 46 pound coupon in one hand and pressing it it not easy. Even with a partner spotting, this was difficult. A lot of guys modified to a single coupon press, and this was a wise decision.
3- Lying big boy coupon chest press/ Seated tricep extensions behind head
4- Pavilion exercises- Single arm chest press with big boy coupon, lying on picnic table. / spotter
5- Incline prayer press with big boy coupon/ bench dips on picnic table
6- Plank/big boy sit ups
7- Incline flys with 30 pound dumbbells/ spotter (thank you Hootie!)
8- “dark Tower” vertical press with big boy coupon/ “negative” dips (starting position, slowly lower yourself for a 5 count. Press up if you can, if not return to starting position and repeat)
9- “5 count” abyss merkins (slowly lower for a 5 count, then press up if you can. Working on the eccentric portion of the exercise)
10- Carolina dry docks/ Standing coupon obliques (standing position. Coupon in one hand at your side. Other arm behind you head. Lower the coupon as far as you can, then straighten back up, flexing your side oblique muscles)
Timing worked for everyone to get though each station, with a bit of time left over.
CIRCLE UP
“Clockwork”. In a starting merkin position, rotate your body like the arms of a clock, with your feet as the pivot point. Starting position you head is at 12 o’clock. Q calls out a number. You hand walk over in plank to that number (like on the face of a clock). Q calls out how many merkins the group does before returning to 12 o’clock position.
Circle of Trust
CoT this week is about focus. Ive planned all Qs this week to be mindful and focus on a singular muscle grouping to stimulate growth and build muscle. Today was chest and tris. A lot of PAX have more merkins on the goals, and I hope this helps everyone achieve that. Im sorry about the incline heavy presses . . . thinks that work for me in my garage or in my head doent always translate to the PAX in attendance, and I need to FOCUS more on broader based exercises that everyone can do. Thanks to all that came out, and everyone that attends all 5 Qs this week will get a prize . . .
Naked Man Moleskin
I had one pairing that I predetermined, and that was Ronda Rousey and Chazz. Chazz is a couple weeks in, and Ronda is one of the very best PAX at pushing a partner to get an extra rep and break through that mental wall. Other than that, all PAX could pick their own partners, and I think it worked well.
A few individual callouts today, because I am super busy . . .
Cade McNown- GREAT job pushing and working hard! The first couple weeks are the hardest . . . trust me.
Magellan/Nair/Drago/Sun Devil- Not your home AO, so I thank you for making the trip over. I hope the burnout was worth your while . . .
Chazz- Way to keep working! Even without Goldberg in attendance . . you were here. Thats more than I can say for Glass Joe . . . 😉
To all my fellow Iron Lion regulars . . . keep on with the beast mode brothers . . Ill be back on Thursday for HEAVY BACK and BICEPS DAY