08/30/2021 - Iron Lion - Ladder of Pain
AO: Iron Lion
When: 08/30/2021
PAX:
Number of Pax: 18
Pax Names: Bear Spray, Callahan, Catfish Hunter, Chain Link, Chazz, Flush, Glass Joe, Happy Meal, House Arrest, Nair, Nosejob, Olaf, Patchouli, Riunite, Speaker City, Sulley, Upper Decker,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Hot Box
Introduction
I am not a professional!
F3 is a free men’s workout heat or cold, rain or shine.
Workouts lead on a volunteer basis in a rotating fashion.
Modify as needed, don’t get hurt but push yourself.
Please remain aware of our spacing with our new concerns regarding Covid 19.
F3 workouts always end in a COT.
Warm-O-Rama
Motivators from 7
Tempo Squats (IC) – hold squat at the end and then pulse it out!
Tempo Merkins (IC)
Abe Vigodas
Shoulder warm up – Arm circles (Forward/Backward), Overhead claps, Seal claps, Moroccan Nightclubs
The Thang
Coupon Mosey to High School parking lot.
Ladder of Pain. 5 exercises starting at 5 reps each (25 reps total). After completing each round the PAX will Cusak Coupon walk 8 parking spaces. Once there they will perform the same 5 exercises, but will do 10 reps each (50 reps total). Move forward 8 more parking spaces Cusak style. You guessed it… same 5 exercises, 15 reps each (75 reps total). Move 8 more spaces Cusak style… same 5 exercises, 20 reps each (100 reps total).
We then made our way back down the ladder. Cusak walking and 15, 10, 5 rep stations consecutively.
This ladder made for 500 reps total!
5 exercises:
Blockees
Bobby Hurley’s
Imperial Walkers (Each leg was 1/2)
RDLs (straight legs!)
Derkins (using coupon)
Mosey back to the parking lot. Just enough time for some Mary.
Scissor Kicks IC
Crunchy Frogs IC
Plank sequence
0600…. Recover, recover!!!
Circle of Trust
This is my first time Qing in a while. Most guys that know me know that I’ve been dealing with knee issues for the past year. Big take away… I’ve had to deal with my situation, regroup, find my new starting point, and accelerate from there. There’s no other choice. Stagnating is not an option.
Also, I expressed my struggle with patience, particularly with one of my children. I think a lot of guys can understand where I’m coming from. As fathers patience is key. I need more of it and plan to work on it.
Great job today fellas!!!
Naked Man Moleskin
NA