07/29/2020 - Iron Lion - Iron Lion – “Light Cardio” Turned “11’s on the Hill” + 4 Corners

AO: Iron Lion

When: 07/29/2020

PAX:

Number of Pax: 22

Pax Names: Ant Hill, Bongo, Catfish Hunter, Chain Link, Goldberg, Happy Meal, House Arrest, Mr. Nice Guy, Nair, Ronda Rousey, Smalls, Townie, Urkel, Wine in a Box,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Smalls


Introduction

-It’s been a little while since I last Q’d and wanted to get back on the sheet – I found an opening at Iron Lion last week and snagged it – also wanted to get outside my comfort zone and Q a new AO (this was my AO VQ at Iron Lion).  I scoped out Iron Lion yesterday and discovered some great space behind the skate park for the workout.

-Great morning, low humidity and 63 degrees.  Perfect start to the day.  Some rain overnight made the parking lot and grass wet.  Safe overall throughout the AO.

-Lots of mumblechatter from the Wheaton F3 crew as they were coming to steal the ghost flag – 8 Wheaton F3 PAX showed up and asked Urkel to bring the flag.  Currently in their possession after today’s workout.

-My original plan was for a 4 corners drill plus 11’s, which happened, although we took to the hill for 11’s instead to give the Wheaton F3 crew a larger beatdown for stealing the flag.  That said, lots of hate mail and mean mugs towards me as my pre-blast indicated “light cardio” and this ended up not happening – we definitely had some cardio 😉

-Welcome to everyone, thanks for joining me today, disclaimer provided

 

Warm-O-Rama

Warm Up (in cadence):

  • Abe Vigodas x 10, slow
  • Tappy Tap’s x 10, slow
  • Groin Stretch, Hold for 10 count
  • Calf Stretch, Hold for 10 count, each leg
  • Quad Stretch, Hold for 10 count, each leg

 

The Thang

Thang 1 – 4 Corners (Grass Lot)

Count off in teams of 4 – give yourself space – each corner represents a different exercise.  After we complete the 4 corner circuit OYO, hold plank/squat until the 6 is in.

  • 40: LBC’s (originally planned Burpees, but modified last minute), OHP, Merkins, Curls
  • 30: LBC’s, OHP, Merkins, Curls
  • 20: LBC’s, OHP, Merkins, Curls
  • 10: LBC’s, OHP, Merkins, Curls

F3 Wheaton crew was giving me flack for leg stretches during WoR with the arm focused workout.  Well, joke was on them, next we modified and took to the hill for 11’s.  Didn’t hear much mumblechatter next about my leg stretches…

Thang 2 – Take to the hill for 11’s

Originally planned for 11’s in the grass lot, but Goldberg suggested the hill to give the F3 Wheaton crew a true taste of the Lion.  Turned out to be a great modification (although Wine in a Box was not pleased with the change and felt betrayed – I will make him a homemade breakfast pizza or coffee cake and all will be fine here moving forward).

  • 11’s – bottom of the hill start with 10 Bobby Hurley’s, run to the top, 1 Burpee, run back down
  • 9 Bobby Hurley’s,  take the hill, 2 Burpees…
  • 8 Bobby Hurley’s, take the hill, 3 Burpees…
  • Etc.

Most of us made it to 6 Bobby’s and 4 Burpees.  Called it off due to time and headed back to grab our coupons for Mary at the flags.  The hill at Iron Lion is no joke…

Mary

  • Shoulder Taps x 25 in cadence
  • LBCs x 25 in cadence
  • Plank-O-Fire, each PAX calls out a plank and holds for 5s
  • Flutter Kicks x 25 in cadence
  • 5 Burpees in cadence

 

Circle of Trust

CoT –

Thanks to all of you for coming out and joining me today ITG.  Had a great crowd and I really appreciate the support today.

Theme – Jocko Willink’s “Good” Transcript – Tonka shared this recently and it’s really stuck with me.  It’s Jocko’s transcript and thoughts on how he deals with setbacks, failures, delays, defeats and other disasters that we ALL face in life.  He deals with them simply by saying “Good” – means to identify and accept the setback, use it as a learning tool, and move forward and get better.  Examples:

Oh, the mission got canceled. Good… We can focus on another one.

Didn’t get the new high-speed gear we wanted? Good… We can keep it simple.

Didn’t get promoted? Good… More time to get better.

Didn’t get funded? Good… We own more of the company.

Didn’t get the job you wanted? Good… Go out, gain more experience, and build a better resume.

Got injured? Good… Needed a break from training.

Got tapped out? Good… It’s better to tap out in training than tap out on the street.

Got beat? Good… We learned.

Unexpected problems? Good… We must figure out a solution.

 

The Lord’s Prayer

Naked Man Moleskin

Lots of hate mail for the cardio switch with 11’s, but all in good fun – we all got better and stronger together.  Wine in a Box claimed we did 900 more steps than Rain Man’s workout yesterday.  I thought this was good, no?  Wine in the Box disagreed and thought this was bad.  Ha.  All in good fun.  Was good to provide an additional beating to F3 Wheaton for stealing the flag as well.  Great morning overall ITG today at Iron Lion.

 

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