07/28/2020 - Iron Lion - Routines + Purpose = Effectiveness

AO: Iron Lion

When: 07/28/2020

PAX:

Number of Pax: 12

Pax Names: B+, Baby Hands, Face Plant, Goldberg, Mr. Burns, Mr. Nice Guy, Nacho Libre, Porch Pirate, Rainman, Ronda Rousey, Wine in a Box,

DR Names:

Number of FNGS: 1

FNG Names: Catfish Hunter

QIC: Rain Man


Introduction

Guys pulled up and roamed to the base like Neanderthals ready to stalk a T-Rex. The weather was ripe for the stalk – high 60’s and clear skies. The morning dew appeared like grass blades sweating as the approaching stampede pushed the Earth further away from the sky.

Warm-O-Rama

  • SSH (x25 IC)
  • Arm Circles (x15 f/b IC)
  • Hamstring stretch
  • Deep squat stretch
  • Short mosey
  • Air squats (x20)

The Thang

Thang 1

  • Purposeful run to the Octagon
  • 10 stage jumps
  • Monkey humpers (3 sets, IC)
  • Purposeful run back to base
  • Coupon mosey to Thang 2

Thang 2

A, B, C setup – Three rounds: A: movement B: exercise C: movement; A >B, B, B>C, C>B, B, B>A

Round 1
  • Sprint
  • Bulgarian split squat w/coupon (10x each leg)
  • Lunges (B>C; C>B)
  • Sumo Squats (x20)
  • Bear crawl
Round 2
  • Sprint
  • Lateral coupon raises (x20)
  • John Cusack (B>C; C>B)
  • Thrusters (x20)
  • Bear crawl
Round 3
  • Sprint
  • Overhead Press (x25)
  • Overhead coupon lunge (B>C; C>B)
  • Lateral coupon hops (x20)
  • Bear crawl

Coupon mosey back to base

Thang 3

  • Small loop resistance band series (squat variations, lateral walk variations)

6MoM

  • Leg lifts w/wo bands
  • LBCs with bands
  • Other stuff

Circle of Trust

CoT – Many thanks to those who came to start their day.

The routine: the daily, focused efforts that allow you to commit to a certain number of priorities, in order, to achieve the highest levels of productivity and success. Stick to them. Don’t let the weekends make you wander for you lose sight of the many available opportunities that are around us to be better men, husbands, fathers and opportunists.

Come early and come often to F3. Leave. Eat breakfast. Read. Complete your work efficiently. Contribute to your family’s and friend’s lives. Seek out opportunities. Sleep. Rinse and repeat.

The Lord’s Prayer

Lady, Queen of Victory, pray for us!

Naked Man Moleskin

I appreciate the output by every one of these monsters. Special shout out to Catfish Hunter for moving with purpose on day one.

Wine in a Box continues to get better. Slimmer. Stronger. Mentally Tougher. We are better with him.

Mr. Burns doesn’t smile. Ever. I don’t think its in his DNA.

Porch Pirate knew this day would be leg focused, but he came out anyways knowing he would have to modify. Although, I don’t know many that can compete with him on bear crawls.

Evidently, I didn’t leave a strong enough impression on Mr. Nice Guy. Truly a guy that lives up to his name, I needed to re-introduce myself.

The usual suspects keep showing up to my Q’s. I think they like them.

I would love to see some additional, new faces next time out. The workouts seem to supplement what you might not be getting in the usual gloom.

Sasquatch on Saturday. I’m fired up!

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