12/28/2020 - Iron Lion - Iron Lion 12/28
AO: Iron Lion
When: 12/28/2020
PAX:
Number of Pax: 20
Pax Names: Callahan, Catfish Hunter, Cousin Eddie, Drago, Hootie, House Arrest, Mellencamp, Mr. Belding, Mr. Nice Guy, Nosejob, Patchouli, Riunite, Seadoo, Serena, Software, Sulley, Thumb Drive, Tonka, Urban Cowboy,
DR Names: N/A
Number of FNGS: 1
FNG Names: Seadoo
QIC: Tonka
Introduction
Typically look forward to this week every year. Similar to most, the week between Christmas and New Year’s is slow enough in truck sales where one’s vacation is not bothered by a work emergency. However, YHC knew I needed to keep posting this week to (insert Rusty voice) “just keep moving”.
Few weeks or months ago Cousin Eddie did a 6 day/7 Q/7AO week. Motivated me to look at this week and decide to do the same.
Iron Lion was first…
Arrived to the AO around 4:52 just missing the EC crew. Setout my 4 cones and wrote on the cement for Thang 1. PAX were arriving as I was wrapping up. For a Monday this is an upbeat group, which makes the Qs job a little more enjoyable.
Warm-O-Rama
It was cold, so aside from EC crew knew we needed to do a proper warm up.
- SSH x25 IC
- Goofballs x20 IC
- Hillbillies x20 IC
- Mountain Climbers x20 IC
- Grady corns x15 IC
- Arm Circles x10 IC Forward
- Arm Circles x10 IC Backward
- Moroccan Nightclub x15 IC
- Motivators from 5
The Thang
Thang 1-Four Spoke Coupon Work
Parking lot was divided with the brick walk way. Cones set each side of the arc at both ends of the parking lanes. PAX were instructed to do a coupon carry to the end of a “spoke” and complete 10 reps. when they got back to the brick walkway that divided it in half there was an arm exercise for 10 reps. Once all 4 spokes were complete rinse and repeat with reps at 15.
Spoke 1-Chest Press and Overhead Press….Curls
Spoke 2-Lion Kings and Bent over Rows….Tri Extension
Spoke 3-Straight Arm Pull and Goblet Squats….Curls
Spoke 4-Thrusters and Irkins….Tri Extension
Most PAX were halted when they were on their first 15 rep spoke at 5:40
Thang 2-6 Run
Idea for the 6 run was developed a few weeks ago. FIB was looking for a BD Q just a few days before the beatdown. YHC was trying to develop a workout that would allow all to workout something they view need attention. A few PAX responded with Fartlek runs. A little tweaking needed to happen after we ran this at the BD. Idea is to change the speeds necessary to accomplish a Fartlek, but still keep the PAX relatively close for consistent movement. Here is how it works.
Mark off a mile to 1.5 mile course. Every time the front 2 PAX hear “6” they are to peel off and jog back to the 6. Once they meet up to the six they try to make their way back to the front by passing other PAX. Q yells “6” anywhere between every 5-20 seconds.
For this one group was divided in half with 10 PAX in each group. One group ran towards the basketball courts the other towards the ball fields to make their way around the 1 mile loop of the sports complex. Winning team was awarded with 10 Merkins. Losing team had 10 Burpees.
5:55am-Mary
LBC x20 IC
Leg up LBC try to touch ankles x10 IC
Flutter Kicks x20 IC
Recover Recover!
Circle of Trust
Ali Quote-He who does not take risk will accomplish nothing in life. Quote was provided to help PAX set goals or resolutions for the upcoming year.
FNG-Seadoo-Welcome!
Naked Man Moleskin
Iron Lion you and your mumblechatter always provides YHC a great start to my day. Thanks for coming out.
Next up Launch Pad!
Tonka-Over and Out!