03/10/2021 - Iron Lion - 99 problems but a burner aint one . . .
AO: Iron Lion
When: 03/10/2021
PAX:
Number of Pax: 13
Pax Names: Bongo, Catfish Hunter, Cousin Eddie, Dorn, Mellencamp, Porch Pirate, Riunite, Software, Sulley, Urban Cowboy,
DR Names:
Number of FNGS: 2
FNG Names: big kahuna, tractor beam
QIC: Wine in A Box
Introduction
Ahhh . . . no snow or ice at Iron Lion!
Y’know . . . you dont really appreciate how much weather limits your options for a Q until you start planning. Several trails and the octogon have been kind of off limits due to snow and ice for awhile, so with spring on the way I was happy to dust off one of my favorite Qs to keep the heart rate up and get a great burn. 99 problem is back . . .
Ill get into my thoughts on limits more in the CoT, but today I have the PAX the option of wearing a weighted vest if they want for extra credit. I also gave them the option of using their standard coupon or the “big boys” that Riunite and I brought. Each to their own limits.
After a 1.5 mile 50 pound heavy ruck with Riunite for EC. . . LFG.
Warm-O-Rama
I give you a cookie if you can guess the warm ups. 99% of the time I do the exact same warm ups.
15 ssh
10 abe vigodas
Static arm stretch across body.
Mosey to the octogan
The Thang
99 problems!!!
Thang 1
start at the octogan
11 reps of merkins on your coupon
11 bent over rows with coupon
11 shoulder press with coupon
Then run the lighted path around and back to the Octogan (little over 1/4 mile)
Hold plank for the 6 to restart.
Do these for three sets (99 reps)
Thang 2
Start at the octogan
11 reps of “dark tower” vertical press with coupon
11 reps of lat pullovers with coupon (ouch with big boys . . )
11 reps of hand release Lion Kings
then run the lighted path around and back to the octogon.
Hold plank for the 6 to restart
Do these for three sets (99 reps)
Thang 3
Start at the Octogan
11 reps Hug your coupon to your chest. Keeping your legs as straight as possible, do a SLOW good morning wile keeping good form
11 reps lying skull crushers with coupon
11 reps single arm curls with coupon
Then run the lighted path around and back to the octogan
Hold plank for the 6 to restart.
Do these for three sets (99 reps)
Finished exactly at 6AM
(final tally was just over 2.5 miles for the workout . . .)
Circle of Trust
The theme of the CoT today is LIMITS. We are constantly pushing ourselves to run faster, lift more, and achieve more. But there are limits to what everyone can do. Each PAX is responsible to know their own limits and to be smart about pushing things too far. It seems like our MASH unit is growing on a weekly basis, and we need to remind ourselves we arent all scrappy 20 year olds anymore. Thats why I gave PAX the option to use a weighted vest . . . or not. Thats why I gave PAX the option to use a “big boy” coupon . . . or a standard size coupon. Leading Qs isnt always about one-upping yourself (or another PAX) for who has the most grueling workout (but is sometimes is . . . 😉 ). We are all part of F-3 for different goals and we all have different limits. Whether your goal is post 365 times in a year like Handy Manny or Cousin Eddie, train for GoRuck events like Riunite and Goldberg, or train for Frontline OCR races like myself, chainlink, and others . . . we all have different goals we are working toward. A lot of men just love the comraderie and staying in shape without killing themselves . . .
So be aware of your limits. Whether its a time goal for running, how many pull ups you can do, or just losing weight . . . listen to your body. Dont get hurt. Be aware of your limits, and try to push those limits in a safe manner without going way over and risking injury. Also . . . its OK to take days off and rest and recouperate. Listen to your body. Stretch. Ice. Rest. Take care of your body. Know your limits.
Naked Man Moleskin
Dost mine eyes deceive me??? PORCH PIRATE IS BACK!
Catfish- Dont maul Porch Pirate in soccer again. Know your limits. Jeez. But seriously great to have to back at IL.
Software- This was a lot of running today. You F’ing killed it brother. Way to push yourself!
Sulley- I am renaming you the “graceful gazelle” . . . and hoping we can make this a permanent change. Im feeling good . . . running at a good pace . . . and then OUT OF NOWHERE Sulley comes breezing through effortlessly and blows past me . . . . like a gazelle striding through the savannah without a care in the world.
Bongo- Great to post with you brother. Im looking forward to playing some tennis with you soon!
Cousin Eddie- I am always happy when you show up to one of my Qs because I always think you have this running narrative in your head “ugh. Wine in a Box is Qing? So its going to be 500 heavy reps with coupons dipped in lead? F that guy . . . Im going to a run club where coupons are not required”
Urban Cowboy- I wasnt aware that everyone bought tickets to your gun show today . . . and all while wearing a vest! Simply killing it . . . Plus since you blew past me on the run while wearing a vest you get a new name too. “angular antelope”? “gangly giraffe”? “leggy llama?” Ok . . . this clearly needs more work. Stay tuned . . .
Dorn- Heavy vest, plus a big boy coupon . . . I dont even recognize the guy that posted for the first time at my VQ last summer.
Mellencamp- You had to sweating like crazy . . you seemed very overdressed. I do like how your FNGs all have enormous bushy beards. Is that a theme? I am sorry I disappointed without pull ups today . . but the 99 problems workout is almost exactly a fit for the time allotted . . . next time!
Big Kahuna and Tractor beam- Great to meet you both! Big Kahuna . . . your smack talking on how you said “watch this . . ill catch him” then trying to catch the “graceful gazelle” was awesome. (even though it was totally futile . . you cant catch the gazelle . . .) Welcome to F3!!!
Porch Pirate is back!!! (nobody hurt him this time. For realz)
Riunite- Now that we are in short sleeves and shorts again its crazy evident on how much work you have put in over since you first posted. You continue to be a leader of men, and a kickass site Q. Plus the EC heavy ruck was a great warm up!