08/11/2020 - Iron Lion - Nacho and Form: A Modern Day Love Affair
AO: Iron Lion
When: 08/11/2020
PAX:
Number of Pax: 10
Pax Names: afib, Bjorn, Catfish Hunter, Happy Meal, Hootie, House Arrest, Mr. Nice Guy, Muggsy, Nacho Libre, Rainman,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: BabyHands
Introduction
Yo, promised a full body beat down and I planned to deliver. Looking for inspiration, I went back to an old workout a friend handed me one time. People do that, they hand me workouts and say “BabyHands, is this good enough?” Usually I just give a quick wink and a smile but I held onto this one. Pulled it back up, reached out to said friend for approval, and modified for time. The group that HC’d was perfect for the test and looked receptive to to the abundance of detailed form explanation they were likely to hear. The emphasis today would be on full range of rep motion, reducing the overload to maintain that range, holds and eccentric movements at failure. Of course I didn’t tell anyone this in the preblast. Put the challenge out to EC, Rainman, Muggsy, BabyHands and Bjorn showed up, Curds had to take care of some biz at work after the storms.
Warm-O-Rama
Neck Rolls, Arm Circles, SSH and coupon mosey to the football field. Nacho talked to Bjorn during the entire warm o rama. Shot him a look but he didn’t have his glasses on so he just smiled and said “Hey BH!”
The Thang
Thang 1
Merkins 10, Jump Squats 10, Merkins 20, Jump Squats 20…to 40’s. Nacho demonstrated the merkin for all to bask in its glory. I emphasized to lighten the weight (go to knees) and not shorten the rep range. Reduced overload at 21 on round 3, we split round 4 into 20 and 20, I went to knees on 13 of the final set. If you can’t do any more merkins, start in a plank and lower yourself as slow as possible (eccentric movement of chest) until others are complete. Jump squats are hard. Once complete, two 75 yard races.
Thang 2
Waiter Curls 10, Sumo Squat 10…to 40’s, we only went to 30, I’ll explain. If you don’t know what a waiter curl is, ask Nacho at your own risk. Nacho demonstrated again for all to bask in its glory. Was long winded on the Sumo Squats, you got your 15 secs and you’re getting the hook. Group got a little heated on this one, couple guys going back and forth about curls. Guys seemed gassed on the 30s, form was suffering for most so skipped the last round and headed to the hill with our coupons.
Thang 3
Start at the bottom of the hill, two handed squat thrust or chest press the coupon while tossing up the hill. Touch coupon and run back down the hill to the starting line. Run up hill to coupon and repeato. One throw per run, pretty demoralizing when it rolls back to your feet. Happened to everyone, at the top, killer. The PAX really enjoyed this one, credit to my friend for finding a new way to run up and down a hill. You’ll probably run into this one again. Mosey back to field goal posts
Thang 4
1 pull up, plank while partner completes, flip flop until 5 pull ups. House Arrest, Muggsy and I guess Nacho were beast mode on the pull ups. I didn’t ask Nacho to demonstrate this one, kind of forgot, hope he didn’t take it personally. If you could not do the pull ups, move to eccentric movement. Get up anyway you can, hold until failure and then lower as slow as possible. Coupon Mosey back to flag.
Thang 5
Circle up for LBCs while one PAX opted for the 10lb or 16lb sledge hammer for overhand tire hits. Each PAX got 20 secs to show what they had. Nobody opted for the 10lb guy. Muggsy was either trying to do it one handed (if anyone could it’d be him) or has never seen a sledge hammer before. 😉 sorry bro. Happy Meal’s a swinger, he’s handled one of those before. Switched to planks half way through, but was a fun way to finish. You’ll for sure see that again. We ran a little long, first time for everything. Credit to Rainman for stepping up as Site Q.
Circle of Trust
Someone shared with me that they had a heart attack 5 years ago and how it changed their perspective on life. Humility, thankfulness, patience, passion. Making the most of your time. What will I do today to deserve this day? That was the question posed. Listen to the advice of those that have been down a similar road, especially if you’re following them.
Naked Man Moleskin
Making the most of our time. Make the moments count, be present and intentional about efforts. I’ll be the first to admit it doesn’t always happen but it always feels better when it does. Reps, get the most out of them, be intentional about your efforts.