05/19/2021 - Iron Lion - “The No Running, No Rucking Q…a break from LG”
AO: Iron Lion
When: 05/19/2021
PAX:
Number of Pax: 11
Pax Names: Baywatch, Callahan, ChainLink, Ebeneezer, Mr. Belding, Nosejob, Speaker City, Sputnik, Sulley, Ticker Tape,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mellencamp
Introduction
Well, I wanted to focus on something that would be fun, effective, AND a nice break coming of off LG games. If you felt like you overdid the running, or the rucking last week. This Q was for you!!!
I also got a new speaker that I wanted to try out since I knew we would be stationary on this one. Figured you’d appreciate that Speakercity!
Warm-O-Rama
Motivators starting from 5
Tappy Taps in cadence to 10 count
Arm Circles in cadence to 10 count
The Thang
THANG 1
The focus today was nice coupon work, staying put in the parking lot!
The reps for these exercises started from 10, 9,8,7,6, and so on. We did as much as we could before I started thang 2.
The exercises in order were as follows
-Lat Pull Ups
-Shoulder Press
-Dips
-goblet squat
-dark tower press
-lat pull overs
-Lion Kings
-Curls (“for the girls” as Aladdin says)!
-lunges
THANG 2
Well, as I said I wanted to have some fun here, plus ChainLink was celebrating his 38th today! So, we did a very brief mosey over to the basketball courts. We had a blast playing knockout for about 15 minutes (two games). Game 1 I believe was one by Sputnik closely edging out the birthday boy, ChainLink. Game 2 was won by YHC in a close duel I believe with Nosejob or Sputnik (sorry, can’t remember honestly). It was fun, music was blasting of course. I think everybody liked this and Speakercity was just happy we didn’t verge over to the hill he loves so much from his Lisle football playing days…
MARY
LBC’s X 20 in cadence
American Hammers X 20 in cadence
Shoulder Taps in Plank X 20 in cadence
SSH X 50 in cadence
6AM!!
Circle of Trust
My CoT was simple today as I mainly wanted to reflect on how amazing LG week was. I commented on how impressed I was with so many PAX and I was in awe at what many of us did last week. I swear people neglected work, or their M’s, or 2.0’s. Then again, maybe they just managed their time well, better than YHC.
I asked the PAX to certainly thank their M’s coming off of last week heroics. We cannot do what we do with out “our black velvet” behind us. Our spouses are everything and we need them as much as we need one another in F3. Remember what matters most in life, and a great week was had by all.
Thanks for everyone coming out! Happy birthday to my next door neighbor, ChainLink (who also recruited YHC) to F3!!
Naked Man Moleskin
I was just glad the feedback on the timing of this one was good. Speakercity, happy to stay on your good side man.
Sputnik, you can shoot the ball. Keep it up and see ya on the court.
Ebenezer, thanks for always being an awesome Site Q. Maybe one of these days I’ll get the courage to bring my “good coupon” out of the bag and use it.
Sulley!! Appreciate you bringing the basketballs, I knew you would have some.