08/15/2022 - Iron Lion - Bronco Visits Iron Lion (LEG DAY)
AO: Iron Lion
When: 08/15/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bronco
Introduction
@channel PreBlast Iron Lion BC, 8/14/22, 5:15 am. AOVQ Alert
Tomorrow at 5:15 I’m Q’n iron lion. I went for my first time last week mostly because it’s a bit of a drive for me. So understand I wouldn’t get up that early unless I had something worthy.
This one should be it.
We stay together.
We modify if need be.
We keep good forum.
We work till failure.
We won’t be running.
If you haven’t been to one of my Q’s before cause I’m on the other side of town, tomorrow is a chance.
Coupons and shoes for reps on the pavement.
HC to get in on the action.
Warm-O-Rama
Tabata
10 sec prepare
30 sec work
11 sec rest
12 rounds
1 cycle
1:05 sec between cycles
3 exercises repeated 4 times
Good mornings OMDn/OMDn/AMRAP/OMC
Coupon sumo deadlift OMUp/OMUp/AMRAP/OMC
On coupon hip thrusts OMUp/OMUp/AMRAP/OMC
The Thang
3 exercises repeated 4 times
Superman OMC/Hold/AMRAP/OMUp
Standard merkin OMC/Hold/AMRAP/OMDn
wide merkin OMC/Hold/AMRAP/OMDn
Left row OMC/Hold/AMRAP/OMUp
Right row OMC/Hold/AMRAP/OMUp
narrow coupon press OMC/Hold/AMRAP/OMDn
Swim curl press OMC/Hold/AMRAP/OMUp
Behind the head tri OMC/Hold/AMRAP/OMDn
Narrow Tri merkin OMC/Hold/AMRAP/OMDn
Death by ring of fire blockies
Circle of Trust
Monday is the only day of the work week I can afford to sleep till like 6:50-7ish. Lord knows I need it, just look at my strava whoop band data. Why do i HC or Q?
If i get my week going with PAX then the feeling of uselessness and disappointment doesn’t creep in. F3 is my way to short circuit that process. Visiting the Pax of F3 starts my week off stronger, and better. F3 is more to me than a way to work out. I don’t really need the workout. I need the fellowship.
So for me A simple HC might seem like a way for you to get a workout in, but for me it’s energy, its a way i can push through the sleeplessness, struggle and tough things i need to do. So thank to everyone who shows up, but a reminder… Be that for others and whether you are aware of it or not!
Thanks
Naked Man Moleskin
It’s still funny when cousin Eddie is late. every time.