03/09/2022 - Iron Lion - Q school at Iron Lion
AO: Iron Lion
When: 03/09/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Wine in A Box
Introduction
Back on my bullshit Qing again. January/February were rough for me. Didnt post a lot, I was travelling a lot with the world reopening, and my diet wasnt the best. I let myself get complacent and settle for gym workouts versus the cardio I NEED to be doing.
So no more excuses. Time to get back after it. Wet Wipe asked me to lead a Q school and I was happy to oblige.
Warm-O-Rama
Go over 5 core principles Explain exercises and how to count in cadence for our FNG.
15 SSH
10 Abe Vigodas
10 Micheal Phelps
The Thang
Mosey to Lisle High School Parking lot.
- 20 Merkins, and demonstrate form.
Mosey around to entrance of high school
- 20 Strict form squats
Mosey back to flags and coupons (explain why its good to have runs in early to get heart rate up and how to maintain it for the duration)
- 50 coupon chest press
- 40 Straight arm lying lat pullovers
- 30 “Sit down” squats
- 20 Skull crushers (careful Ebeneezer!!)
- 10 Strict curls
Mosey back to high school parking lot
- 20 Big Boy sit ups
Mosey to football field goal posts
- EVERYONE does 5 pull ups with a spotter
Mosey back to flags
- One burpee (since Im the Q I dont want to do more burpees . . . the perogative of the Q)
- 30 Bent over coupon rows
- 30 “dark tower” vertical coupon presses
- 20 single arm coupon curls for each arm
- 5 standing “coupon behind head” tricep extensions
- 10 “negative” merkins. (slow cadence down, pop up to count)
- 50 calf raises
- 10 coupon squats
Mary
- Partner exercises
- 10 leg “throw downs”
- 10 “window wiper” leg throwdowns
6am
Circle of Trust
When it comes to leading a Q, one of the biggest hurdles I hear from people in their questions and refusal to Q is FEAR. Fear of being judged by peers, fear of looking silly or making a mistake, fear of public speaking, you name it. But this is a fear-free zone. We are all here to support one another and build each other up . . . “leave no man where you left him”. If you are worried about leading a Q, reach out to a fellow PAX via DM. Ask questions. If you have a plan in place, then ask for feedback or suggestions to further hone what you want to do. Dive into the exicon or lexicon if you want, but dont forget that you can make a bad-ass workout with basic body movements.
Cant wait for all of your next Qs . . .
Naked Man Moleskin
A very fun group this morning, including a FNG that Pi brought out!
- Sully- I am sorry you could not attend the BDRC. I saw you longingly gaze at the endless laps they were doing and thought “why the F didnt I have someone else cover the 6 so I could go run forever?” I apologize for disappointing you my friend . . .
- SpeakerCity- Glad the hammy is getting better, and you are kicking ass with EC and the ruck afterward. Keep pushing towards that goal!
- Big Wheel- Great meeting you, and great job today! Really glad you joined us for the ruck afterward too! I am looking forward to your VQ, and I hope I am in town for it!
- Catfish Hunter- Welcome! Just kidding . . . Im looking forward to you Qing again soon, and happy to hear you are doing Frontline OCR! You will crush it!
- Pi- One. . . . just one burpee for you. So suck it. 😉 Thanks for making the trip north, and for bringing out crash test dummy! Greta seeing you again!!
- Crash Test Dummy- Welcome to the madness that is F-3! Looking forward to seeing you at a post again very soon.
- Ghost pepper- Great to see you again! I also appreciate you getting your brother out who I havent seen in awhile! Looking forward to your next Q!
- Ebeneezer- Great to see you brother!!! Although you need Q school as much as Pi does, Im thankful you came out this morning.
- Mellencamp- As always, great working out with you my friend. I really appreciate the text to remind me to put out a preblast . . . its been awhile since I led a Q and I forgot. 🙂
Until tomorrow . . . . WIAB signing off.