09/29/2020 - Iron Lion - 9/29/2020 Homage to the Rain Man
AO: Iron Lion
When: 09/29/2020
PAX:
Number of Pax: 15
Pax Names: B+, Bjorn, Brooks, Catfish Hunter, Chain Link, Curds, Ebeneezer, Goldberg, Jackie Chiles, Moonlight, Mr. Nice Guy, Nosejob, Ronda Rousey, Wine in a Box,
DR Names:
Number of FNGS: 1
FNG Names: Glass Joe
QIC: Nacho Libre
Introduction
Rain Man’s little guy was under the weather so he did the noble thing and asked for a replacement. Nacho Libre, having been inspired this past weekend (see CoT for explanation), stepped in to Q using Rain Man’s workout.
Warm-O-Rama
20 side straddle hops
30 seconds of form arm presses
30 seconds of form arm pulls
20 slow, deep squats
The Thang
Thang 1 –
50 yards of monster walks using resistance bands around our ankles right leg first
50 yards of monster walks using resistance bands around our ankles left leg first
50 yards of high knees right leg leading
50 yardS of high knees left leg leading
3 sets – 10 Bulgarian split squats Each leg with coupon, 15 step ups each leg with coupon, 1/8 mile sprint
Thang 2 – 3 sets of 30 seconds of supine leg abduction with band, prone leg abduction with band, sprint 1/8th of a mile
3 sets of 30 seconds of band pull aparts close to chest, 30 seconds of band pull aparts away from chest, 5 burpees
Mary – 10 planks left arm up, 10 planks right arm up, 10 planks right leg up, 10 planks left leg up, 10 reverse crunches, 10 leg lifts, 10 big boys, 10 Freddy Mercury’s, 10 WW II sit ups, 20 flutter kicks
stretching for 2 minutes
Circle of Trust
Nacho Libre had an epiphany this past weekend and shared the story. It shall forever be known as the parable of the 3 legged dog. You may be asking, “Nacho Libre, what is the parable of the 3 legged dog?” Well friend, their is only one way to find out and that is to hear it during mumble chatter at B+’s VQ tomorrow at the Iron Lion. See you there.
Naked Man Moleskin
Started a new Coffeeteria tradition of by-passing Starbuck’s for a local joint called Caffe Di Moda. He opened early for us and was profuse in his thanks. Stop by if your in Lisle, food and coffee are awesome.
Special thanks to Rain Man for building an awesome workout that was easy on a Q with a bum shoulder.