08/16/2021 - Iron Lion - Chest Day!
AO: Iron Lion
When: 08/16/2021
PAX:
Number of Pax: 13
Pax Names: Bootlegger, Cobra Kai (Giggles 2.0), Cowbell, Giggles, Glass Joe, Mr. Nice Guy, Nacho Libre, Nice Guy Eddie, Speaker City, Stuffed Crust, Sulley, Tang, Wet Wipe,
DR Names: Sulley was site Q.
Number of FNGS: 0
FNG Names:
QIC: Buttermaker
Introduction
IRON LION
Monday, 8/16/21 at 5:15 AM
Chest Day!
My last several Qs have been full body workouts.
Tomorrow is CHEST DAY!
The advanced as well as beginners will benefit- no official counts, just a variety of Merkins done to your personal point of exhaustion.
Will we do curls? NO! It’s Chest Day!
Will we do squats? NO! It’s Chest Day!
Will we do cardio? NO I said! It’s Chest Day!
Bring a towel or a pad.
Bring your Coupons which we will only use for Mary, and then pray that we won’t have time for Mary.
Warm-O-Rama
Big Stretch / Trunk Twists / Chest / Abe Vigodas
The Thang
Thang 1
Prowler Push-ups (Merkins) to exhaustion then go immediately to:
Knee Push Aways to exhaustion.
REPEAT total 3 Sets
Thang 2
Archer Push-ups (Merkins) to exhaustion then go immediately to:
Merkins to exhaustion then go immediately to:
Knee Merkins to exhaustion.
REPEAT total 3 Sets
Thang 3
Modified Hindu Push-ups (Merkins) to exhaustion then go immediately to:
Pseudo Planche Push-ups (Merkins) to exhaustion.
REPEAT total 3 Sets
Thang 4
Twisting Merkins to exhaustion then go immediately to:
Twisting Knee Merkins to exhaustion.
REPEAT total 3 Sets
Thang 5
Knee Plyo Push-ups to exhaustion. ONE SET ONLY
Thang 6
Circle of Plank and Merkins.
Hold a straight plank and go around the Circle taking turns doing one Merkin. If you have to break a straight plank in any way, butt in the air or knee to the ground, you have to step out and walk around the circle as many times as necessary until you want to get back into the Circle of Plank Merkins.
Continue around the Circle until the last man standing goes down.
Thang 7
Mary.
Partner up. One Partner does a Hollow Hold, while the other Partner does the following to exhaustion (then they switch):
Tucks his feet into the holes of his Coupon, picks up his Partner’s Coupon, lies flat on his back while keeping knees bent. The HIM straight arm holds one Coupon over his head at a 45 degree angle while he does reverse crunches with his Coupon on his feet. This was a difficult exercise. I did not keep track, but I doubt anyone did more than 10 reps at a time…
Circle of Trust
Prayers for Mr. Nice Guy’s friend whose 16 year old son recently died in a car accident.
Prayers for Ratatouille and his family, Ratatouille’s step father, Sid recently passed away.
Today’s CoT focused on Baby Hands’ call to continue to accelerate. This workout was designed to challenge HIMs who have been coming out to F3 for a long time as well as to push those HIMs who are new to F3. The workout included challenging types of Merkins that hopefully provided a solid workout without exacting the toll on the wrist, elbow and shoulder that never ending reps of ordinary Merkins can take on our joints.
Accelerating should be your goal in all walks of life, in fitness, with relationships, spiritually and professionally. As long as you are striving to accelerate, you will overcome failures and you will not rest on your laurels. Success or failure should have no bearing on your daily life: Note what led to success and learn from mistakes as you move onward and as you strive to improve, to build and accelerate.
Naked Man Moleskin
In planning this Q, I thought partnering up would be the best way for everyone to get the most out of the workout. After seeing how well everyone interacted with each other throughout the Circle of Plank and Merkins; if I could do the Q again, I would keep the PAX in a circle from start to finish and simply let the first HIM to reach exhaustion rest until the last HIM going reached exhaustion and then have everyone start the next set together. This would have allowed for more mumblechatter and overall comradery.
Also, going into the Q, my plan was to demonstrate each new Merkin and then have all PAX do a couple reps along with me before beginning the sets. I forgot to follow that step, and I simply demonstrated the Merkins and then began each exercise. I fear that in skipping that step, the first sets for most HIMs were spent trying to get the movement down before moving on to the second and third sets.
Aside from the above, I hope that everyone got something out of this morning’s workout.
Cobra Kai- the 13 year old young man about to enter his freshman year of High School comes out to these workouts and he’s completely undaunted by all the adults – the banter, the workout, he takes it all in stride and he adds a real shot in the arm as well as great humor to the workouts. Keep it up Cobra Kai.
Finally, I am thankful there was no video taken to compare my demonstration of the Archer Merkin with Nacho Libre’s perfect demonstration of the exercise… Since there is no video evidence, I can say that my Archer Merkins were waaaaaaayyyyyy better.