09/21/2021 - Two Wolves - Basic Dude Stuff
AO: Two Wolves
When: 09/21/2021
PAX:
Number of Pax: 8
Pax Names: Bean Counter, Calvin Klein, Columbus, Dick Cheney, Shirley Temple, Title IX, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Pre-Blast: “It’s all about BASIC DUDE STUFF tomorrow at Two Wolves. STRENGTH, POWER, and SPEED. (I wont leave you too broke for IPC though) Dont forget your COUPON.”
This beatdown was inspired by Pat McNamara. If you’re not following Pat on social media, you’re missing out (@tmacsinc on Instagram). Pat’s theory is simple but effective workouts – focus on strength, power, speed, and quickness. Lots of great content on social media.
I woke up in the middle of the night to a rain storm, and checking the radar on my phone, I knew things could get interesting at 5am, so I had some back up plans in mind before I even left my house – but things workout out for us, so I didn’t need to adjust any of my original plans.
I rolled into the parking lot at Two Wolves around 5:05. A couple pax were already there and stretching out. I set up some cones and greeted pax as they arrived. Bean Counter had already checked in with me yesterday (as a solid Site Q does) so we were already on the same page for what was happening today.
The clock hit 5:15 and it was time for some BASIC DUDE STUFF…
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
- Good Mornings – 10 IC
- SSHs – 20 IC
- Arm Circles – 10 IC (x2)
- Imperial Walkers – 10 IC
- 60 seconds of Stretching OYO
The Thang
Thang 1:
- 20 Overhead Press
- 20 Goblet Squats
- 20 Coupon Swings
- 20 Pull-Ups (if you can’t do 20, do the rest in burpees)
- REPEAT THIS CIRCUIT 3 TIMES AND HOLD PLANK FOR THE 6
60 seconds of Stretching OYO – because recovery is important!
Thang 2:
- 50 yard sprint on Q’s go – jog back to the start
- REPEAT THIS 4 TIMES
Thang 3:
- 20 Curls
- 20 Step Ups on the Picnic Table Bench
- 20 Bent Over Rows
- 20 Merkins
- REPEAT THIS CIRCUIT 3 TIMES AND WALL SIT FOR THE 6
60 seconds of Stretching OYO – because (again) recovery is important!
Mary:
- LBCs – 25 IC
- Heel Touches – 25 IC
- Flutter Kicks – To Failure, then do BBSU’s until time is called
- RECOVER!
Circle of Trust
Count-O-Rama (8)
Announcements – 5K | Iron Pax | Convergence | F324
Name-O-Rama
Not only was this workout inspired by Pat McNamara, but its a reflection of how we should live our lives – BASIC DUDE STUFF. We over complicate our lives – we over-think, over-schedule, and over-clutter our lives. We say YES to so many things, we’re actually unable to often say yes to the RIGHT things…This workout was basic – strength, power, and speed. We need to simply our lives. Get back to the basics. When we simplify our day to day life, we’re able to focus on what is most important, whether we’re talking about our jobs, our health, or our life at home. Live simple. Focus on BASIC DUDE STUFF
…and follow Pat McNamara on Instagram!
Naked Man Moleskin
I wanted to emphasize periods of stretching throughout the beatdown because I wanted everyone ready for IronPax in the days ahead, and as Pat McNamara says, “It’s called fitness, not brokeness”