10/15/2020 - Iron Lion - Iron Lion – Muscle Club
AO: Iron Lion
When: 10/15/2020
PAX:
Number of Pax: 11
Pax Names: Catfish Hunter, Mr. Nice Guy, Porch Pirate, Rainman, Riunite, Ronda Rousey, Sparky, Sputnik,
DR Names:
Number of FNGS: 0
FNG Names: Ratatouille, Dig Dug, Bootlegger
QIC: Nacho Libre
Introduction
We have a million run clubs so today was muscle club at the IL. It was cold but Porch Pirate was quick to remind us that it wasn’t that bad and we should toughen up. It was great seeing some of the old misfits like Dig Dug and Sputnik out today. We had a couple of fart sacks today but I’m positive they will make it up to me with future HC’s.
Warm-O-Rama
Arm circles, seal claps, over head claps, Moroccan disco dancers, world’s greatest stretch (or series of stretched if Goldberg is around), and goof balls demonstrated and performed admirably by Ronda Rousey.
The Thang
Mosey with coupon to Ronda’s Octagon. Set up on platform and did the following exercises with no rest in between for 1 minute completed each exercise twice.
-Merkins with alternating twist at top
-squats, butt hits the coupon
– Kneeling curls
– Step back lunges
– 1 arm press switching every 30 seconds
– Speed skater squats
– 1 arm curl switching every 30 seconds
– Double bounce front lunge
We did only 1 round of the following exercises for 1 minute each
– Raised Carolina Dry Docks
– Single leg dead lift
– Tricep extensions/up up down down
– Side lunges
Finished with “Prove It”
throw your coupon up Baby Hand’s Hill, run touch it, run back to starting line, run back to coupon and throw it farther up the hill, repeat until you hit the top
Circle of Trust
My 2.0’s overheard me telling my M about the 3 legged dog. Thinking quickly I told them the dog was “playing leap frog”. Funny as this interaction was, it was a good reminder that our kids are always listening. Last week I had another encounter with someone espousing some hateful language toward minorities and the LGBTQ community. My kids were present as well. I made damn sure that I told that person what they could do with their views and did it so those little ears heard every bit of it.
I know a lot of your kids and without exception they are better people than you. That’s a compliment to you and I’d just encourage you to keep it that way. Remember, they are always listening. Be your best for them.
Naked Man Moleskin
We got creative the last few days at the Lion with strength training. The Cornbread led the way yesterday with an absolutely outstanding workout. Cardio comes much quicker than strength but don’t give up on it. Mr Nice Guy and I had a great conversation on how to put in EC to get stronger.
Rain Man continues to be the most underrated HIM in F3.
If you haven’t gotten on board RRR’s loaves and fishes volunteer train, do it. I promise you will be damn glad you did.
Seeing so many newer faces out there today was awesome. Let’s keep it going.