01/11/2022 - Iron Lion - Quadzilla leg workout
AO: Iron Lion
When: 01/11/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
Cold again.
Glass Joe helpfully pointed out there were multiple holes on the Q sheet, where the F is everybody??? So I picked up today.
Thanks to Nacho Libre, I had a new way of doing tire flips (from the inside of the tire) which not only helps dramatically with grip, but also focuses on the leg movements. So heavy leg day has a new twist . . .
As usual, only the brave showed up as the preblast was too scary for most. 😉
I moved everything to the High School parking lot, as the usual Iron Lion lot was a skating rink. Very very dangerous.
The huge tires were frozen to the ground, so I had to smash them with a sledgehammer to break them free for usage.
Warm-O-Rama
15 SSH
10 Abe Vigodas
10 Michael Phelps
on one knee, stretch forward as far as you can go, then lean back while pushing your hip forward. Stretches for hamstrings and hip flexors.
Switch legs
The Thang
Mosey with coupons to the south end of the lot where the tractor tires were.
Divide into two groups of three. Taking turns, do a tire flip race (from the inside of the tire). Each PAX completing one, then going to the end of the line. (This took a minute to get the spotting correctly as the tires slid a bit because of the frost on the tires, but that quickly wore off)
Team A- Mellencamp, Bull Hurley, WIAB
Team B- Dorn, Sputnik, Sulley
Do tire flips for the length of the parking lot (approximately 130 yards).
Leave tires and line up. Indian run around the perimeter of the north high school parking lot, ending back at the tires.
Same teams, tire flip race back to the coupons.
Thang 2- Coupon work
20 coupon squats
20 “sit down” squats on your coupon
10 straight leg Romanian deadlifts with coupon. (done SLOW . . focus on form and dont hurt your back)
10 wide “sumo stance” coupon squats
25 calf raises on coupon
Indian run around the north parking lot again
20 coupon squats
20 “sit down” squats on your coupon
10 straight leg Romanian deadlifts with coupon
10 wide “sumo stance” coupon stance
(forgot to do another set of calf raises)
Back to flags.
Mary
Circle of Trust
CoT today is about our 2.0s.
As hard as the last two years have been for us as adults (shortages in supply chain, work remotely, mask up, etc) It has been infinitely harder on our kids. My daughter came home from school yesterday on the verge of a panic attack from being around too many people and sensory overload. This isolation has had a terrible cost on children that are just learning social and coping skills necessary for life. They are missing out and losing opportunities to bond with other children, and have missed chances to socialize with others.
So keep an eye on your kids. Help them out as much as you can. They need our guiding hands more than ever. They need us to provide them with grace as they struggle to adapt to the “new normal” of pandemic life. Ask them how they are feeling and try to provide opportunities for them to be open with you in a safe environment. We are their only safe refuge right now in an uncertain world.
Be that rock that remains constant in their lives.
Prayers
Naked Man Moleskin
Freaking love the badass group of HIMs this morning that braved the cold to get those leg muscles SWOLE.
Dorn- I still cant believe that the blond haired giant that showed up 15 months ago was you. You effortlessly throw around big boys like they are legos, and never shy away from a challenging workout. There is a reason you got the “iron sharpens iron” sledge . . . you make everyone better.
Sulley- I know the tires are tough when you are so tall, but you rose to the occasion like always. You are the rock that Iron Lion rests on with constant attendance and unwavering positivity.
Sputnik- Those tires were a bear, but you kicked their ass! Excellent site Q work as always, and I appreciate the DM the night before.
Bull Hurley- Who the F is this guy?? After months out due to work commitments, he is BACK! Now you just need to drag Big Kahuna out with ya tomorrow . . . 😉
Mellencamp- After the first tire flip, you were fine. I blame it on the extra 40 pounds of ice in our tire. 🙂 Appreciate your friendship, consistency, and “never say die” attitude that you bring to the table day in and day out. You are a different man from when you posted last year, and the change is beyond impressive.