04/05/2021 - Iron Lion - OCR training theme . . . Day 1- Mental toughness
AO: Iron Lion
When: 04/05/2021
PAX:
Number of Pax: 15
Pax Names: Baywatch, Catfish Hunter, Chain Link, Cousin Eddie, Dorn, Huffy, Mellencamp, Mr. Belding, Mr. Burns, Porch Pirate, Seadoo, Sulley, Urban Cowboy,
DR Names:
Number of FNGS: 1
FNG Names: tickertape
QIC: Wine in A Box
Introduction
Day one of 7 Qs. Day 1 of 5 straight OCR training themed Qs.
I spent a good amount of time thinking through the 5 days of OCR training and visiting each of the AOs. Happy to kick off OCR training week at my home AO at the Iron Lion.
It wasnt supposed to rain . . . WTF. Well, this will be fun. Started setting up at 4:30 AM for the thangs. These are “almost” getting to the point of being an EC with my stupidity of adding so much stuff.
Thankfully the rain ended very early and it was a warm, humid morning.
Channeling my spirit animal “babyhands”, I went sleeveless.
I was a bit nervous when at 5 min to there were only four of us, but then the carpools showed up and PAX started pouring in.
LFG
Warm-O-Rama
15 SSH
10 Abe Vigodas
Arm circles
Leave your coupon at the pavilion and mosey to football field
The Thang
THANG ONE
“Continuous motion”
PAX count off. Then divided in two teams “odds and evens”
The run the following sequence.
10 hanging “knees to chest” leg lifts (handing from the football goal posts
50 yard (25 out and back) heavy farmers carry with “big boy” coupons
100 yard (50 out and back) tire drags
150 yard (75 yards out and back) 25 pound sandbag carry runs
200 yard (100 yard out and back) run
back to field goal posts, do 5 “sandbag pulls”
- Sandbag on a long rope over the crossbar. Pull sandbag up until it hits the crossbar, then lower. repeat for 5 reps. (NOTE- I need a heavier sandbag for this, but I’m worried the crossbar will come crashing down
Repeat this sequence until 5:50
THANG 2
Mosey back to the pavilion
with your coupon do the following IN CADENCE
1 straight arm lat raise, then 4 chest press
2 straight arm lat raise, then 8 chest press
3 straight arm lat raise, then 12 chest press
4 straight arm lat raise, then 16 chest press
5 straight arm lat raise, then 20 chest press
then
1 bent over row, then 4 curls
2 bent over rows, then 8 curls
3 bent over rows, then 12 curls
Mary “dilly dillys”
6am
Circle of Trust
CoT today was about mental toughness of doing a OCR. When training for an OCR its not just about doing different eccentric movements, its about having the mental toughness to keep going when you want to quit. Most of the time your mind (the bitch voice) will give out far before your muscles will. Today was a continuous movement plan while carrying heavy things and pushing your endurance. It was about toughening your mind against being tired and wanting to give up, and not letting up.
I was able to do a “practice” OCR at Hart Fitness that Hootie set up, and there I saw a perfect example of mental toughness and not giving up. Aladdin was climbing a rope and needed to hit a bell at the top to complete it. His WHOLE BODY was shaking with muscle exhaustion, but he refused to give up. Thats the kind of mental toughness that we all should be aspiring to achieve.
Our Father
Naked Man Moleskin
GREAT JOB TO ALL TODAY.
Everyone got after it today, and NO ONE gave up. Way, way, way more running then I prefer, but OCRs have a lot of distance to cover, so getting ready for OCRs mean logging some miles. Not a lot of mumblechatter today, as everyone was busting ass and giving their all.
I was afraid of the rain, but the Iron Lion crew showed up in force, even with a black diamond extravaganza at Two Wolves.
I specifically went to the “dark side” of the football field so I could keep an eye on all PAX as they were going through the sequences today. If there was a brief wait for equipment, PAX were holding plank and kicking ass. Im not sure how many miles we logged (forgot to start strava) but it had to be well over 2 miles of running.
Everyone thinks that OCR training is ridiculous exercises and stuff like monkey bars for 100 yards. While those are part of it, IMO the mental toughness is even more important.
Day one of OCR Qs is done . . . . four to go. LFG.