07/13/2021 - Two Wolves - Lets lift some heavy weight over and over again.

AO: Two Wolves

When: 07/13/2021

PAX:

Number of Pax: 9

Pax Names: Calvin Klein, Chachki, Judge Smails, Mellencamp, Nala, Radio Flyer, Sputnik, Switch,

DR Names:

Number of FNGS:

FNG Names:

QIC: Wine in A Box


Introduction

Time to see if my shoulder is ready for this. Ive been resting it for a few weeks, and this would be the test if it is healing.

I have no idea what it is . . but everytime I Q at Two Wolves it freaking rains. WTF Two wolves.

Its been so long since I did I Q with tons of extra Big Boy coupons I ended up misjudging the time it took to load the car and get on the road. Thankfully Nala is a kickass Site Q and handled warm ups for me.

Pull into the parking lot like a bat outta hell and unload the coupons.

Lets go to the pavilion . . . because we arent going anywhere else.

Warm-O-Rama

Nala warmed everyone up.

So so warm.

The Thang

DROP SETS.

Drop sets are designed to completely exhaust a muscle group by doing three straight sets, AMRAP style, using descending weight. We used

  • Big Boy coupons- 46 pounds
  • Regular coupons- 36 pounds
  • paver bricks- 14 pounds (two bricks are roughly 14 pounds)

Every exercise is done in cadence. If you cannot keep up with cadence pace or good form, then you dropped down into plank. The exercise continues until there is one PAX left standing, then drop down to the next weight.

Exercises

  • Incline “prayer presses” (upper chest)
  • Bent over rows
  • Chest press (then flys with the pavers) (Mid chest)
  • Coupon hold Big Boy sit ups
  • Single arm urkins on the picnic table (non-dominant arm first, then dominant arm, then both arms.) ( done for lower chest)
  • Seated shoulder press
  • Curls
  • Weighted partner-spotted dips with a coupon on your upper thighs.

Then 6AM

Circle of Trust

CoT is another snappy quote.

“You dont get what you wish for, you get what you WORK for”.

Putting in extra work is what separates people that succeed from people that do not. Going that extra mile, squeezing out that extra rep, getting up early for EC work . . . that is what champions are made of. Everyone here is already a champion because they got up at zero dark thirty to come put in some work and build some muscle.

A perfect example of this is Radio Flyer. This HIM specifically switched as site Q to take over run clubs on Wednesdays because he has stated that running is a weakness of his that he wants to turn into a strength. He is purposefully making sure that he puts in the extra work at a run club every week as Site Q to achieve his goals. Big props!!

 

Naked Man Moleskin

Random musings

  • Rain again at Two Wolves. Sigh . . .
  • Nala is a heckuva site Q!!!
  • Switch is a beast. I had to do double take when he said he was 50.
  • Chackhi was killing on the exercises . . . strong like bull. . . .
  • Sputnik was channelling his inner babyhands and was sleeveless . . . the gun show was free to all.
  • Mellencamp was the last one standing on MULTIPLE occasions. Holy strong!!!
  • CK was quietly smiling away at the end . .  and putting in some serious work.
  • Judge Smails is starting from behidn the 8 ball on a lot of these because he is so tall. Extra props for having to go harder to maintain!
  • Radio Flyer was the leader in cadence by far, and leading by example when it came to tapping out. Instead of doing a few extra reps with sloppy form he was strict and efficient in his movements. Excellent job!!
  • My shoulder felt about 80% back. Need some more endurance now . . .

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