07/01/2021 - Iron Lion - Legs & Other Thangs
AO: Iron Lion
When: 07/01/2021
PAX:
Number of Pax: 10
Pax Names: Callahan, Drago, Dutch, Nacho Libre, Rainman, Speaker City, Stuffed Crust, Sulley, Ticker Tape, Tractor Beam,
DR Names: N/AFor those PAX that came out this morning to compete for the Plank Master Trophy don't worry, we will not be doing any core work. The focus will be on legs, but some upper body may be included. We will be primarily on the pavement and there will be some
Number of FNGS: 0
FNG Names:
QIC: Sputnik
Introduction
For those PAX that came out this morning to compete for the Plank Master Trophy don’t worry, we will not be doing any core work. The focus will be on legs, but some upper body may be included. We will be primarily on the pavement and there will be some moving around, but we won’t be going to the hill. Bring your coupons, gloves and jump rope. If you don’t have a jump rope let me know and we’ll make sure there is one for you. HC in the thread below.
Pulled into the parking lot about 5:07 – later than I wanted to. RainMan was doing an EC run and the parking lot was already partially full with PAX from the Black Diamond. Wrote a couple exercises in chalk on the ground and PAX started arriving. 5:15…time to go!
Warm-O-Rama
Run 2 laps around the parking lot.
Lap 1 –
Start running, stop a third of the way around for Motivators – IC – 5; Continue running another 1/3 of the loop and stop for Good Mornings – IC – 10; Continue running back to flags then stop for Imperial Walkers – IC – 15
Lap 2 –
Start running, stop after 1/3 loop for arm circles – IC – 10 forwards and 10 backwards; Continue running another 1/3 of the loop and switch to High Knees for 30 seconds; Back to normal running; with about a quarter of the loop to go switch to butt kickers for about 30 seconds then return to normal run back to the flags.
The Thang
Thang 1 – Intervals
45 seconds on/15 seconds off – 9 exercises – 2 rounds
- SSH
- Coupon step ups
- Jump rope
- Monkey humpers
- Skaters
- Jump rope
- Jump over coupon
- Plank jack
- Jump rope
Stopped the second round after #6 to move on to Thang 2.
Thang 2 – AMRAP
4 rounds
Round 1 – Shoulder press – 5 reps, run a lap around small island
Round 2 – Shoulder press – 5 reps, Deadlift – 10 reps, run a lap around small island
Round 3 – Shoulder press – 5 reps, Deadlift – 10 reps, Curls – 15 reps, run a lap around small island
Round 4 – Shoulder press – 5 reps, Deadlift – 10 reps, Curls – 15 reps, Goblet Squats – 20 reps, run a lap around small island
Thang 3 – Blockee Train
Line up in a side-by-side row, leaving 3 ft between PAX. PAX are planking on coupon. First PAX does a Blockee then rifle carries coupon past all the PAX and returns to Plank position. Repeat until all PAX have had a turn.
Mary
Bring Sally Up, Bring Sally Down (i.e. squats up and down to Bring Sally Up song)
Recover/Recover
Circle of Trust
Often when we talk about accelerating we focus primarily on the Fitness in F3 and we’re doing an awesome job at it. However, we need to always keep in mind the Faith and Fellowship components as well and make sure that we are accelerating in all 3 phases. For instance, every week I tell myself that I’m going to volunteer for a homebound services delivery (accelerating one of the other F’s), but I have only pulled the trigger once. In addition, everyone PAX has many things going on in their lives and each PAX has areas outside of F3 where they want to accelerate. But…there’s only so much time in the Day! To quote Ferris Bueller “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” So, while we want to make sure we’re always accelerating, we need to be intentional in our choices as to which aspect of F3 and our lives we accelerate on a given day, week or month.
Ended with an Our Father.
Naked Man Moleskin
Thanks to everyone for coming out and to RainMan for having the 6! I need to work on my pacing. I always have more that I want to accomplish when I lead and often end up shortening some of the Thangs in order to get to everything. I also want to try to be more creative in future workouts that I lead. Finally, the nugget of “wisdom” I shared with the PAX was that the more you Q, the easier it gets to put a workout together; however, I find that it’s hard to always prepare a topic for COT, especially if you’re Q’ing every couple weeks.