08/19/2021 - Iron Lion - Back and Biceps beatdown

AO: Iron Lion

When: 08/19/2021

PAX:

Number of Pax: 19

Pax Names: Bongo, Bootlegger, Cable Guy, ChainLink, Dorn, Huskie, Laimbeer, Mellencamp, Mr. Burns, Mr. Nice Guy, Nice Guy Eddie, Riunite, Ronda Rousey, Snoop-A-Loop, Speaker City, Stuffed Crust, Sulley, Wet Wipe, Wine in a Box,

DR Names:

Number of FNGS:

FNG Names:

QIC: Wine in A Box


Introduction

After getting cleared by the ortho and NO surgery for the shoulder, its time to  get back and start moving some weight. The Q sheet was looking thin on numbers . . . so like the sucker for EHs that I am, I jumped right in.

3 Qs this week, then 5 next week. . . .  its good to be back.

 

Speaking of back . . . I drew inspiration from the tennis court reconstruction at Iron Lion, and wanted to incorporate the bars into a heavy back rowing day. However . . . when I was testing the bars the night before (hot tip if you are trying something new, test it the day before), I found out that the ropes I was using sawed through the black rubber coating like a hot knife through butter.

So back to the drawing board . . .

After a somewhat grumpy police officer asked “what I was doing on the basketball court when it was clearly too dark to play basketball”, I assured him that the cones were for a workout that did not involve basketball and wished him a very good morning.

Now lets get our flex on men . . .

Warm-O-Rama

15 SSH

10 Abe vigodas

10 arm circles.

Lets get after it.

The Thang

THANG 1

Mosey to the tennis courts

25 body weight rows with palms facing down

25 body weight rows with palms facing up

THANG 2

Mosey to basketball courts with coupons.

Count off in teams of 4-5

Each basketball hoop had a fire hose connected to a big boy coupon. Each team had to rotate through a set of exercises AMRAP style, with the fire hose “long rows” for a set of 10 being the “timer”

  • Big Boy coupon/fire hose long pulls
  • Conduit rows w big boy coupon
  • Lying lat pullovers
  • Regular rows
  • Curls
  • Lying “conduit over knees” crunches.
  • Sandbag on shoulders “Good mornings”

THANG 3

Mosey with coupons to parking lot and circle up.

Curls “ring of fire”

  • starting with one pax, then rotating through. 5 coupon curls.
  • All other PAX are holding their coupons in a static “waiter hold” until its their turn.

THANG 4

Mosey to short hill between pavilion and community center.

Tire drag races.  . . . indian run style

Two teams of pax take turns sitting on their 6, and pulling two tires ties to a long rope to a cone, then the next PAX pulls it to the next cone, all the way to the top. Then a PAX runs the tires back down the hill to the beginning and start again.

Once one team has done three circuits then a winner was determined. (this was supposed to be 10 circuits, but we stopped early due to an unfortunate injury to a PAX)

THANG 5

Giving the injured PAX space . . we moseyed back to the coupons and circled up and I freestyled . . .

Single arm coupon rows

  • 20 each arm
  • 10 each arm
  • 5 each arm

Single arm coupon curls

  • 10 each arm
  • 6 each arm
  • 3 each arm

Then rows again, then curls again.

last 4 minutes consisted of active stretching and cooldown.

Circle of Trust

Todays quote is a poem from Walt Whitman that I first heard in the iconic movie Dead Poets Society

“Oh me! Oh life! of the questions of these recurring,
Of the endless trains of the faithless, of cities fill’d with the foolish,
Of myself forever reproaching myself, (for who more foolish than I, and who more faithless?)
Of eyes that vainly crave the light, of the objects mean, of the struggle ever renew’d,
Of the poor results of all, of the plodding and sordid crowds I see around me,
Of the empty and useless years of the rest, with the rest me intertwined,
The question, O me! so sad, recurring—What good amid these, O me, O life?
                                       Answer.
That you are here—that life exists and identity,
That the powerful play goes on, and you may contribute a verse.”
THAT THE POWERFUL PLAY GOES ON, AND YOU MAY CONTRIBUTE A VERSE.
To me this means taking control of your own destiny and writing your own story. Do not settle for being a bit role player in someone elses story . . . forge your own path. Make your life extraordinary and write your OWN compelling verse. We are all leaders of men in F-3. Every man is freed to lead. Step up to the plate, and be the author of your life’s story . . . we only have one life to live.
Go write your own verse today gentlemen.
Prayers

Naked Man Moleskin

Oh . . .  how I missed thee backblasts.

Bongo- I hope the elbow is healing quickly. That was very scary. TAPs brother . . . (PAX, talk about GRIT, Bongo returned to the workout and did one armed curls with his good arm until 6AM. BAD ASS!!!)

Snoop a loop- This brother has some GUNS! Great to see you out at the Lion!

Bootlegger- Great to have you back after your extended vacation. 😉

Sulley- Man . .  so happy to have you back brother. Your energy was missed!

Mr. Burns- Appreciate you making the trek brother. (and to everyone else . . . this HIM has some serious pipes too!)

Nice Guy Eddie- Nice meeting you, and look forward to posting with you again soon!

DORN- I think he heard “back and biceps” and came running. Why? Because he is strong as a bull.

Cable Guy- Fresh off new ink, this HIM already has biceps for dayyyyyyyys.

Huskie- It is always nice to have a Outpost regular get his passport stamped at Iron Lion! Looking forward to seeing ya up here on the regular . .

Wet Wipe- Oh . .  you didnt think wet wipe was fast because his shoulders are wider than a mack truck and he has a bum achilles tendon? He was SMOKINg people carrying those tires down the hill. Underestimate his speed at your own peril.

Ronda Rousey- Made himself very popular during curls ring of fire with the slowest curls evah . . .

Mr. Nice Guy- This PAX with palms made out of rawhide made the ultimate sacrifice and wore gloves, hopefully it wasnt in vain.

Riunite- THIS is an example of a well-prepared Site Q. He took Bongo off to the side, checked his injury, and busted out the first aid kit with and ice pack. He then stayed with him to ensure he was ok. This HIM is an example of what to follow. A true servant leader.

Mellencamp- The transformation for this PAX is striking. From day one until now, this PAX has grown some SERIOUS muscle, and it shows.

Chainlink- The fastest guy at Name O Rama every time . . .  😉

Stuffed Crust- Great meeting you and I look forward to posting with you more soon!

Speaker City- Our kinda workout! Minimal running, heavy back and biceps. . .  woot woot!

Laimbeer- THANK YOU for the extra battle rope! Really looking forward to more posts with you, and learning those shoulder rehab exercises you mentioned.

 

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