12/16/2021 - Iron Lion - Iron Lion BC 12.16.2021 – PT and PT tabata
AO: Iron Lion
When: 12/16/2021
PAX:
Number of Pax: 6
Pax Names: Baywatch, Riunite, Sulley, Super Dave,
DR Names: WoodRider
Number of FNGS: 0
FNG Names: Flight Deck
QIC: Sulley
Introduction
There was a nice open slot on the Q sheet and I figured I might as well step in. Riunite volunteered to be my 6 since Mellencamp was in Covid protocol. Little did I know it would be incredibly windy and competing with a Wine in a Box Black Diamond also at the Iron Lion on the same day. All good though, I knew we’d have some fun and work some muscles that get neglected.
At one point pax count was so low the night before that I suggested playing Mario Kart instead.
Warm-O-Rama
Motivators from 6
Windmills x 10
Arm Circles
Runner’s Stretch
The Thang
We did a 3 station tabata. Some were newer thangs that I learned in physical therapy, some were reliable exercises we’re all used to. The weather was warm enough that we didn’t have to be on the move as much as we’ve had to recently, so that was good.
Each station had 4 thangs. Each set was 40 seconds of work and 20 seconds of rest. We did each group 3 times.
Station 1 – by the flags
Bridge with coupon squeezed between ankles, chest press, side stepping over coupon, over head press Mosey to station 2
Station 2 – far end of parking lot
Strengthening ASLR (one foot on the ground, raise one leg. switch halfway through time), Low Plank, Squats with slow down and explosive up, merkins. Mosey back to flags
Station 3 – by the flags
Leg lifts from your side laying down, curls, calf raises, coupon dips
Mary
30 Big Boys
RECOVER RECOVER
Circle of Trust
My cross country coach Joe Fedinec recently passed away. He was a mainstay at Benet for 46 years. He escaped the Nazis as a boy and moved to North America with nothing. You would never know this from the way he carried himself. He was always humble and had great sayings that would stick with you.
The one that is most fitting that I always remember was actually on this funeral card-
“In life, take one hour at a time, one day at a time, with the help of Almighty God.”
It is very easy to get caught up in things, when it gets overwhelming, slow down and offer it up to God. What else is there?
Naked Man Moleskin
I really hope this went over well for everyone. I try to do some different things and work muscles that might regularly be overlooked. I am not the fastest at working through different exercises and I really like to keep the group together. I have done a couple of tabata workouts recently and I like them because I feel like people can go at different paces, but the group stays together. I love having everyone push one another, that’s gotten me through a lot of tough mornings when I didn’t think I had it in me.
Big shoutout to Riunite for having the 6. I don’t think anyone takes better pictures than him in the gloom. I know he wanted to partake in the Black Diamond, but he really helped the crew today.
Thanks to the other Pax that joined me. I really appreciate it when people trust me to help them get better. They all push me and I just hope I don’t let them down out there.