07/28/2021 - Iron Lion - Lucky 7’s (Or Not…)
AO: Iron Lion
When: 07/28/2021
PAX:
Number of Pax: 6
Pax Names: Cousin Eddie, Nacho Libre,
DR Names: Need to add Big Ern, Bunsen Burner and Shrugs
Number of FNGS: 1
FNG Names: Tin Man
QIC: Sputnik
Introduction
Pre-Blast
Don’t worry that I played basketball lat night and soccer this morning, there’s plenty left in the tank for tomorrow! Join me to burn calories and find out what ‘Luck 7’ means! We’ll be primarily in the grass. Bring your coupons and glove.
Woke up at 4:30 to the sound of thunder and rain. Checked my weather App…thunderstorms until 6:00. Okay, rain was DEFINITELY NOT in the forecast…need an alternate plan. 8 PAX HC’d and there’s a Pavilion.
Rolled into the parking lot about 4:55. Cousin Eddie pulls in shortly after. Discuss the new plan, lightning protocol (this is my first workout when there’s lightning). Head over to the pavilion to get setup. It’s a little dark so I grab a light from my trunk and a bluetooth speaker. Also, there’s an FNG!
5:15…time to get started.
Explain that we’ll likely be under the Pavilion the entire time. Today is 7-28-21, all numbers are divisible by 7, so all exercises with reps will be 7, 14, or 21.
Warm-O-Rama
Motivators – IC- 7
Imperial Walkers – IC – 15 (oops…it was supposed to be 14. Oh well, this wouldn’t be the last time I miscounted. Sets of 7 and 14 are weird numbers).
Tappy Taps – IC – 15
Arms circles – IC – forward (14); reverse (14)
The Thang
Thang 1 – Tabata
10 exercises, 45 seconds of exercise, 15 seconds of rest. Repeat twice with 30 second rest between sets.
Spotify isn’t working right. We listen to two commercials and then the music starts. Sounds like late ’90’s rave music…kinda weird, but we went with it. Mumblechatter was strong…got to know the FNG.
SSH, Burpees, Coupon Step-ups, Mountain Climbers, Plank, Squats, Apollo Ono’s, Shoulder Taps, Bonnie Blairs, LBC’s
Thang 2
These exercises will be done together, on either my ‘up’ or ‘down’. (Had a little trouble with those multiples of 7 again!)
First set = 7 reps, Second set = 14 reps
Curls, Shoulder Press, Chest Press, Lat Pullover
Thang 3 – Burpee Shuffle
Rain is light, no thunder or lightning so lets go to the parking lot.
Line up on a parking stall line. Run forwards along the line, side shuffle left, run backwards along the next parking line, side shuffle left, do one burpee. Repeat adding one additional burpee each time. Let the PAX in front of you complete their first burpee before starting.
Mary
Mosey back to the Pavilion
American Hammers – IC – 14
Flutter kicks – IC – 14 (Nacho channels his inner Baby Hands and reminds PAX to keep legs at least 6 inches off the ground).
Merkin Ring of Fire – completed 4 rotations.
Recover, Recover
Circle of Trust
When I was just graduated from college, I volunteered to help coach fifth grade boys basketball at a local Catholic school. I went to the tryouts, demonstrated how to do some drills and then evaluated how each kid performed. A few weeks later I was driving home from work when the athletic director called to tell me which team I would be assisting with and when the practices were. I was surprised to learn that I was needed as the head coach of one of the teams because only one dad on the team had volunteered, and he often had to travel for work. Therefore, he would be at the games, but I would likely have to run many of the practices on my own. While this was unexpected, I agreed, but, there was one more surprise in-store for me…I would not be coaching a boys team, but a girls team. I had helped coach many teams growing up, but never a girls team. I was initially thrown, but agreed to coach. It was a very rewarding experience and I continued to coach the team in 6th grade as well.
As leaders we are constantly called on to step-up and take on situations that are unfamiliar or uncomfortable. In order to lead and grow, we need to become comfortable being uncomfortable.
Naked Man Moleskin
Thanks to Cousin Eddie for having my 6 and Nacho Libre for the bringing the mumblechatter. Unfortunately, we were not able to run the workout I had intended using the hill and the football field because the unexpected thunderstorm and lightning forced us under the pavilion. That being said, I appreciated the flexibility of the PAX and, especially, their patience with the weird techno music that Spotify decided was “workout music”!
Finally, welcome Tin Man who came out for the first time today, despite the weather!