04/24/2021 - Iron Lion - Pavilion lift-a-thon . . .

AO: Iron Lion

When: 04/24/2021

PAX:

Number of Pax: 11

Pax Names: Backdraft, Blueprints, Carmen SanDiego, Columbus, Cousin Eddie, Nacho Libre, Ronda Rousey, Shirley Temple, Sulley, Thomas Tank Engine,

DR Names:

Number of FNGS:

FNG Names:

QIC: Wine in A Box


Introduction

Early iron Lion . . . love the Saturday double taps.

I was expecting rain, so I put together an old fashioned lifting strength Q with higher reps and multiple sets so everyone can start going sleeveless proudly like Babyhands.

Thankfully Backdraft showed up early to help me move the picnic tables under the pavilion. Much appreciated!

laid off the Big Boy coupons for all this morning because I think my car’s shocks are starting to go . . .

Warm-O-Rama

15 SSH

10 Abd Vigodas

Arm circles

Mosey around half the parking lot to get the blood flowing. (only running of the day)

The Thang

THANG 1

All exercises are done for 4 sets straight through, then plank/leg raises for the 6.

  • Incline “Prayer Press” with coupon.-  20 reps
  • Conduit coupon rows with palms facing downwards- 20 reps
  • Single arm coupon bench press- 15 reps PER ARM
  • Single arm coupon rows- 15 REPS per arm
  • (400 TOTAL REPS)

THANG 2

Total shoulder workout

All exercises are done for 3 sets straight through, then leg raises, scissor kicks, etc for the 6

  • Seated coupon shoulder press – 20 reps
  • Conduit Coupon Upright rows (first set is super wide, second set is mid grip, last set is close grip) – 10 reps
  • Shoulder blaster (Using bricks, do the following. Right arm front raise, right arm side raise, left arm front raise, left arm side raise. Thats one rep._ – 15 reps

THANG 3

All exercises are done for 3 reps straight through, then a choose your own ab exercise

  • Forehead on the edge of the picnic table for stability and to eliminate “sway”. Do 15 rear delt flys with bricks
  • Standing position holding bricks. Upper arms parallel to the ground and forearms hanging down, rotate your hands upward, holding your upper arms still. (rotator cuff exercise)- 15 reps
  • Lying on your side, hold your elbow in your side and your forearms at a 90 degree angle. Rotate your arm upward. Then lie on your other side and repeat (rotator cuff exercise) 15 EACH ARM

While holding bricks and arm crossed on your chest, Good mornings.

Abe Vigodas, while holding bricks.

Mary

Circle of Trust

CoT Ummm.. Totally forgot. But I hope it was poignant.

Naked Man Moleskin

Loved the group that came out today! Had some visitors from other AOs that kicked ass this morning along with some of the Iron Lion faithful.

  • Sulley- Those shoulders are starting to look more like boulders amigo . . .
  • Ronda- As usual one of the strongest guys in the room throwing around a big boy coupon like its made of styrofoam
  • carmen San diego- FINALLY! Everyone was wondering where in the world you have been . . . great to have you back ITG!! (but be careful with your coupon next time.)
  • TTE- Heck yes brother! Thanks for making the trip!!
  • Columbus- Whew . .  6 pack for you this week? Couldnt tell as you were pumping out reps like a manic
  • Nacho Libre- Pfft . .  he wont read this anyway. I was worried that this would hurt his healing labrum, but nope. No issues. Not too much mumblechatter . . . I missed it.
  • Shirley Temple- Boy . . . I hope Radio Flyer doesnt do a ton of shoulders for our double tap! Great job today!
  • Blueprints- Thanks for making the trip! I am starting to worry about you . . .  you seem to have a proclivity for having your hands gravitate other guys groins. Is there something you are trying to tell us? This is a safe place . . . . we support you brother.
  • Backdraft- One of the OG clydesdales and my F-3 sponsor. Im not sure you even broke a sweat this morning . . . jeez. I  better make these harder.
  • Cousin Eddie- I was worried about your shoulder/back/neck/am I missing something injuries . . . but I shouldnt have been. I did like your dry laughing as I described all the shoulder exercises we would be doing . . .

 

Leave a Reply