01/19/2021 - Dark Tower - Football Gauntlet . . day 2 . . . LEGS
AO: Dark Tower
When: 01/19/2021
PAX:
Number of Pax: 16
Pax Names: afib, Bjorn, Curds, Dingo, Dorn, Drago, Mellencamp, Riunite, Ronda Rousey, Sparky, Sun Devil, Thumb Drive, Townie, Urban Cowboy, Wide Right,
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
Day two of the football gauntlet.
Leg day.
Thankful for the fact that the HCs exactly matched the attendance!!
Also thankful that Drago was myy site Q, and picked me up for starting warmups because I stupidly (as usual) made everything super complicated.
NOTE TO SELF . . . “Self . . stop being so freaking complicated in your Qs. WTF”
Warm-O-Rama
Umm . . . motivators?
Anything else? No idea . . .
Take a knee and lean forward, stretching the hips and quads. Then rock back, stretching the hamstrings and calves
Change legs
Butterfly for groin.
Grab coupons and mosey to base of Dark Tower
The Thang
STATIONS
All stations are done AMRAP style . . with a runner acting as the “timer”
1- Sled pulls with 50 pounds of sandbags (not happy with this one. The ice made it too easy to move the weight.)
2- Big Boy coupon goblet squats
3- Lunges with 25 pound sandbags
4- Dog pissers (ask hootie . . . works your outer hips and legs)
5- Bridge to bridge run (too long of a run. Timing wasnt to my liking. Need to shorten in the future)
6- HEAVY 120 pound sandbag squats
7- Sandbag leg raises 25 pounds (need to modify this. Love the exercise, but need to adapt to the terrain)
8- standing calf raises W coupon
9- Plank
10- 25 pound straight leg “good mornings”
11- Zercher front squats. 100 pounds. (set up on sawhorses. balance the bar in the crook of your elbows in front of you, and keep your knees together. Squat as low as you can. )
12- LBCS
13- Seated calf raise. (on folding chair, place legs on coupon. Hold another big boy coupon on your quads. Do calf raises. Also works the front of your lower legs “solius muscle”?)
14- Standing oblique side coupon crunches
15- “kick backs” (on hands and knees, kick one leg back and upward to the sky as high as you can. Works the glutes)
16- Bonny hurleys
Circle of Trust
Thanks to everyone for coming today. Its not easy to adapt a 2 hour workout into 45 minutes. In football, you are focused on getting bigger, faster, stronger. In the offseason you do that through increasing your weight and your reps to build muscle. Today we loaded some heavy weight we arent used to doing, and focused on a body part that we work all the time . . . but not necessarily with heavier weight. We pushed ourselves today to load on that heavier weight and hopefully grow some muscle.
Thursday is at Iron Lion for back, then DT friday for shoulders/arms, and finally run club saturday at IL.
Naked Man Moleskin
NOTE: Its really hard to fit a 2 hour off season football workout plan into 45 minutes. The load of heavy weight doesnt always jibe with the tools available to us for workouts ITG . . and I need to tweak this if I repeat it in the future. Especially for leg day.
The brave souls still in the running for finishing the gauntlet are Riunite, Ronda Rousey, Sun Devil, Mellencamp and DRAGO!
A lot of mumblechatter from curds. Based on those glutes, more lifting and less chattering . . .
Not happy with myself today. Timing was off, the ice for sled pulls made it too easy and the runs were too long. Took too long setting up and Drago had to start warmups. I need to do better . . . disappointed with myself. PAX worked hard as always . . and they deserve better than they got today. Looking forward to doing this again in the future with adjustments.