04/05/2022 - Iron Lion - Iron Lion BC 4.5.2022 – Lateral Movements and Stabilizers

AO: Iron Lion

When: 04/05/2022

PAX:

Number of Pax: 12

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sulley


Introduction

Pre-Blast – Iron Lion

Tuesday, April 5, 2022 5:15AM

Tomorrow will be a mix of things, tabata style.  We’ll focus more on lateral movements, stabilizing muscles, and a couple of things to get you warm.

Limited running tomorrow.  For Reals!

Bring coupon and jump rope.

 

The idea for today was really to focus on the muscles that keep you safe when you’re working out and running.  We have done so much straight ahead work through the winter that those little muscles that keep things in place and stable get neglected.

Warm-O-Rama

  • Motivators from 6
  • Abe Vegodas X 10
  • Arm Circles (forward and back) X 10
  • Runner’s Stretch
  • Half Lap Mosey – THAT WAS THE MOST WE RAN ALL DAY  (Sulley doesn’t ALWAYS run!)

The Thang

This was a tabata style workout.  3 stations, 2 rotations per station, 40 seconds on, 20 seconds off.

Station One (near the flags)

  • Coupon Squeeze between ankles with bridge
  • Chest Press
  • Side Stepping Over Coupons
  • Curls

Mosey to the end of the parking lot – Station 2

  • Strengthening ASLR – lay on back, one foot flat on the ground, lift one leg up to 45 degrees
    • Do this once each leg
  • Low Plank
  • Side Squat

Mosey back to the flags – Station 3

  • Lay on side, leg lift
    • Do this once each leg
  • Jump Rope
  • Sliding to the left and then right
  • Monster Walk (someone called this a Sulley Slide I think – catchy!)

Round it out until 6AM

  • Jump Rope
  • LBC
  • Dog Pissers (side leg lifts) X 20 on each leg
  • Burpees X 10
  • Dog Pissers X 20 on each leg
  • Runner’s Stretch

Circle of Trust

Circle of Trust today really focused on pushing through your plateaus.  I know I feel like I am experiencing this now and it’s frustrating.  I want to be better, I feel like I worked hard all winter and I want it NOW!  By taking a look at what we thinks was “good” a month or two ago, it is possible to see some growth.  That’s where you need to focus, keep track of your activities, have goals, and work towards them.  Taking a rest and maybe focusing on different muscles is important to growth.  That is a lot of why I focused on some different muscle groups today.

Naked Man Moleskin

Sputnik led a nice workout yesterday and many of us that attended were feeling a bit of pain in and through the backside region.  This was commented in by most pax.  YHC had a plan in mind that was supposed to supplement that work, not make people too sore.  I fear I missed that since I believe there are some sore legs tonight, whoops!

I really wanted to show people though that you don’t have to feel like you are getting crushed at a workout to have a good workout.  This is one that most people will feel later.  There are definite muscles that we don’t use often and it’s a good idea to keep those strong.  I never realized how important they are until I got a bit older and I realized that these things are SUPER important.  I make it a point to work on these on my own, today showed me that I really need to do this more frequently.  These muscles don’t make you look good, but they can sure help prevent injury and keep you safe when you’re not just going straight ahead.

Great group of guys today and Sputnik was all over the 6.  We didn’t move to far from the flags, but as usual, Sputnik just has a good way of keeping things moving along and executes the end of workout duties flawlessly.

Thank you all for coming out today.  I always get excited to Q and it usually keeps me up the night before.  I never know how it’s going to go and my COT constantly changes, I just have so much I want to say!  I have to say too that I feel like I can fly when I am Qing.  Thank you all for your energy today!

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