02/25/2021 - Iron Lion -
AO: Iron Lion
When: 02/25/2021
PAX:
Number of Pax: 10
Pax Names: Chain Link, Mellencamp, Rainman, Riunite, Seadoo, Software, Sulley, Sun Devil,
DR Names: wood rider
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
Kinda sore from soccer on Tuesday and with a bunch of guys banged up, the plan was to minimize opportunities for injury and stay put for the most part. After scouting the skating rink/parking lot where the flags are, I audibled to the Lisle High School parking lot again. Black ice everywhere . . .
10 guys . . . perfect number for some powerlifting stations. Nothing too complicated or dangerous . . . just lifting extra heavy “big boy coupons” and building muscle.
This was definitely not a running Q.
“If you want to run, go to a run club” – WiaB
Warm-O-Rama
15 SSH
10 Abe Vigodas
arm circles.
The Thang
Mosey to football field.
PULL UPS
- Two lines of 5 PAX each. First guy does 5 pull ups, second man spots.
- Each PAX must get 5 pull ups. No excuses. (spotters are there to make sure you get 5)
- Two sets for a total of 10 pull ups per PAX
Mosey to Parking lot.
POWERLIFTING STATIONS.
12 stations. All exercises with coupons are using 46 pound “Big Boy” coupons. All exercises are done AMRAP style with the guy doing heavy farmers carry acting as the “timer”.
1- Lying coupon “prayer press”
2- Double coupon bar bent over rows (98 pounds total)
3- Standing coupon shoulder press
4- Standing coupon conduit curls
5- Standing behind head sandbag (25 pounds) tricep extensions
6- 40 yard double coupon farmers carry
7- Lying coupon chest press
8- Bend over underhand coupon rows
9- Conduit coupon front raises (similar to alpine raises, but without the awkward crossover grip)
10- Single arm coupon curls (10 reps each arm, then switch)
11- Negative merkins (on your knuckles in plank position, slowly lower yourself for a five count, then press back to starting plank. The focus is on the eccentric movement here, not the press back up)
12- LBCS
The timing worked out to roughly 20 reps of each exercise before switching. We did a little over three total circuits.
Mary
- A dilly Dilly classic . . . . Flower by Moby to leg raises. (This was decidedly unpopular)
Circle of Trust
Preparedness. Last Saturday I was running late, and weather conditions had me scrapping my original plan and making up an entire Q on the fly. My backblast reflected that, as I couldnt remember all the thangs we did on a pearls on a string workout. As a result I wasnt happy with myself . . . and it all led back to a lack of preparedness. Personally, I like scouting the AO the night before just to get a feel for conditions (as weather can completely alter a plan) and lay everything out. Preparedness makes quite the difference. So I challenge everyone to NOT be like me on last Saturday’s Q, and be prepared. Be prepared for the day, for your schedule, for your career, for your family, for your next Q. Take a bit of time to be thoughtful and think through what your plan is . . and have a contingency plan in place in case things go sideways.
Our Father
Naked Man Moleskin
Might be one of my last Qs for awhile . . getting a bit burned out, and I challenged everyone here today to step up and get on the Q sheet. (Im starting to run out of ideas here . . .) We will see if the snow can melt here if I can do some of the other ideas I have planned for Qs . . .
Software- Man . . . watching your progress is amazing. Like we talked about at coffeeteria, everyone has noticed how much stronger you are getting at pullups compared to the first day. Way to keep at it!
Riunite- Thanks for the xtra Big Boy coupon today! Rest that glute and get better my friend!
Sulley- kicking ass as usual. Especially on the farmers carry today!
Mellencamp- Your story about how your M is noticing you building muscle in your back and arms is awesome. This stuff does pay off!!
Sun Devil- We got our cardio in on Tuesday night . . . lifting was a welcome respite. 😉
Chainlink- I was very happy to see you here today my friend. I never expect to see certain guys on thursdays if Black Diamond is active, so seeing you here today meant a lot. Appreciate you coming out!
Wood Rider- WELCOME! Im not sure how often you will be up here from Chattanooga, but you are ALWAYS welcome to post with us my friend. Safe travels home!
Seadoo- So I dont know if anyone else noticed . . . but you took the farmers carry up a notch with how you held the coupons. It was almost like a waiters carry for curls, which puts extra strain on the biceps when doing the exercise. Tclaps for extra difficulty!
Rain man- I feel like I need to make the pullups harder for you, since you knock them out with such ease . . . fantastic site Q as always, keeping me on schedule!!