01/14/2021 - Iron Lion - No coupon . . . just kidding!
AO: Iron Lion
When: 01/14/2021
PAX:
Number of Pax: 12
Pax Names: Bartles & Jaymes, Cousin Eddie, Dorn, Fredo, Mr. Belding, Mr. Nice Guy, Rainman, Riunite, Ronda Rousey, Sulley, Urban Cowboy,
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
So this was my 98th post and 18th Q. I have learned to scout out the AOs ahead of time and be flexible for weather conditions and goose shit. This was vital as my whole plan had to be scrapped due to weather conditions.
It was that uncomfortable in between weather. Warm during the day so ice and snow would melt . . . and then cold enough overnight to freeze into ice on pavement. Iron Lion has a LOT of dark patches with black ice, so when I checked out the trails yesterday evening I knew I had to pivot.
So I had to tuck away my non-coupon Pearls on a string workout for another day with very icy trails.
The end result was a lifting Q . . . . surprise!!!!
Warm-O-Rama
15 SSH
10 Abe Vigodas
Arm circles
The Thang
Mosey to the backside of Lisle High School
Pause halfway through to do 5 burpees for Cousin Eddie, Bartles and Jaymes, Dorn and Urban Cowboy.
Get around the backside of the high school and SURPRISE!!!! A big pile of “big boy” coupons, conduit piping and a weight bench. (the weight bench was for Super8 who is battling a foot injury, but he couldnt come)
Grab a length of conduit (5ish pounds) and swing around in counterclockwise circle above your head. Then reverse. Then do a few “golf swings” with it to finish warming up.
THE THANG
Divide up by size/weight class. 6 mustangs and 6 clydesdales. Then partner up, a mustang with a clydesdale.
One really big DORA was to come.
Four cones marked off the running oval in the parking lot. All of clydesdales would run together in a Indian run (kinda) and then switch with the Mustangs, who were doing the DORA. This was to keep each group TOGETHER and pick up the 6 . . . no man left behind!!!!
All exercises were done with extra heavy “big boy” coupons I brought. 46 pounds each, plus a 5 ish pound conduit.
200 Overhand coupon rows (palms facing down) using the conduit bar for grip. Wide as you can go with the hand position
200 Chest coupon “Prayer presses” Putting your hands in the middle “support” of the coupon like you are praying, do a chest press
200 Neutral grip coupon rows. No conduit, palms facing inward
200 Neutral grip chest press with coupon
200 Underhand coupon rows with conduit (palms facing upward, conduit through the coupon)
200 “Dark Tower” coupon press. Coupon held in vertical position.
EDIT: Running short on time, the DT presses was reduced to 100 per team, and done together.
MARY
- Back to back with partner, pass the coupon from side to side, then hand off to your partner. 10 passes per partner. Then reverse direction for 10 reps (really hit the oblique ab muscles)
- 10 leg lift “throwdowns” with your partner
- Conduit sit ups. Holding conduit in your hands and lying on your 6, bring the conduit OVER your knees as you crunch up. 15 reps
(we ended up running about 2.5 miles in total too)
Circle of Trust
Sorry gents. The weather forced me to make some unexpected changes to the Q. We all experience unexpected challenges, and thats how we grow as human beings. Its not the curveballs that are thrown at us that define us, its how we react to those challenges. Today I made us all use “big boy” coupons to break us out of our reliance on the standard coupons, and put out an extra “challenge” to all the PAX in attendance.
We all have goals as men, and specifically for F3. Some PAX want to lose weight, some want to grow muscles, some want all of the above, and some just like mumblechattering all morning long for the fellowship. But no matter what your motivation, its good to set down those goals and push yourself (and the PAX next to you) to achieve them. We have a goals tracker on the massive excel sheet for F3. I challenge everyone to utilize that for ACCOUNTABILITY. Set down some goals and work toward them! One of my goals is to do 10 straight pull ups, so I added a lot of heave back movements. today. I also want to shed a few more pounds, so this was focusing on big muscle groups to get firing and elevate our metabolism.
Set down some goals for F3 men. Put it on the tracker. We will help you be accountable to yourself and push you to achieve those goals . . . together.
Prayer for Buttermakers family.
Our Father
Naked Man Moleskin
Mr. Nice Guy- I specifically picked you for a partner because I felt you were upset about being the first one to be EHed in my preblast. Plus I know you have a merkin goal so I wanted to push you.
Dorn- I cant believe you are the same guy that came out to my VQ as your very first post. Down over 36 pounds, your dedication to showing up ITG consistently is something to be admired.
Sulley- Dont ever. EVER break one of my $1.72 coupons again. ever. Just like your name, you truly are a monster out there, leading the clydedales on multiple trips around.
Cousin Eddie- Im sorry for the heavy weight lifting. I did bring a coupon for you if you needed to modify for your injury. I hope you enjoyed the burpees.
Urban Cowboy- Just like Dorn and Sulley, your progress and growth is amazing. Out of nowhere a few times your running had you leading us out. Your consistency in showing up is inspirational.
Ronda Rousey- I know . . . . I know . . . you should have been in the clydesdale division. But there HAD to be a cutoff, and all the track stars were at black diamond. Thankfully you are such a beast that the runs were zero issue for you and you were lapping a lot of guys on the lifts.
Fredo- Im happy you are healed and back ITG. Truly enjoy when we are posting together. Throw up a post and Q goal on the sheet . . . I’ll be there with you brother . . .
Bartles and Jaymes- I have no idea why only you looked with you were rolling around in a tar pit afterward. No one else had your level of filth. You must have been in an oil spill when doing chest presses or something. I know you have been traveling and its a HAUL for you to drive up. I appreciate you making the drive, and see you tonight for my “garage workout”.
Mr. Belding- Glad you are back on the attack and coming out consistently! It seems between you, me, Sulley, Dorn, Riunite and Urban Cowboy we have quite the clydesdale group at Iron Lion on a consistnt basis. Mercy on the other AOs when we start playing pickup basketball!
Riunite- The quiet standard bearer for Iron Lion. Always consistent, always showing up, always getting better. Your leadership in a short period of time is definitely appreciated.
Rain Man- Thank you for having my 6! Sorry for the change, as you are my gold standard for pearls on a string style running workouts (which is why I planned it on a Thursday when you are site Q) We will do that workout another Thursday.