08/04/2020 - Iron Lion - The Other 94%
AO: Iron Lion
When: 08/04/2020
PAX:
Number of Pax: 21
Pax Names: afib, Aladdin, B+, Baby Hands, Catfish Hunter, Curds, Ebeneezer, Face Plant, Happy Meal, Hootie, House Arrest, Jackie Chiles, Mr. Nice Guy, Nair, Onions, Patchouli, Rainman, Smalls, Townie, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: GOLDBERG
Introduction
Fast and the Furious – 1/4 Mile at a Time – Pearls on a String
Warm-O-Rama
Abe Vigodas (10 IC)
Squats (10 IC)
Arm Circles (Forward/Backward) (10 IC)
Seal and Overhead Claps (10 IC)
The Thang
Today’s Workout as a “Pearls on a String”.
The 2 goals:
- introduction of the “typewriter” merkin.
- It’s an offset merkin that involves some low plant and hits the shoulders a little more than usual.
- Pushing the pace. I didn’t want any mosey’s. Running with a purpose, station to station
Station#1 Flags: Type writers (!X), Single Leg Glut Bridges
Station#2 H.S. Parking Lot Entry: Typewriters (2X), Froggers
Station #3 Northeast H.S. Corner: Wall Hand Walks and Wall Sits with Extended Legs
Station #4 North/South Bridge: Toll was 10 Burpees and scorpion walk across
Station #5 Base of Hill: Sprints up the hill against an opponent
Station #6 Octagon: Box Jumps (10) and Dips
Station #7 East/West Bridges: Duck Walks and Typewriter Merkins (3X)
Station #8 Northeast corner (by tunnel): Typewriter Merkins (4X) and Broadjumps
Station #9 Base of Hill: Partner Springs and Typewriter Merkins (5X)
Station #10 Island Near H.S. Parking Lot Entrance: Typewriter Merkins (5X)
Mary:
- On all 4’s, jumping laterally back-and-forth, with hands planted (15 IC)
- Plank Crunches (15 IC)
- Star Planks (alternating 1 raised hand/leg)
- LBC’s (50)
Circle of Trust
- Our lives are 5% great days and 1% bad days, which leaves a lot of gray days. As men, we have this enormous ability and gift to help shape those days for others. To focus on changing, for our children, wives, siblings, parents.
- Fight the 5pm lethargy and wrestle your kids, talk to your wife, call your mom. Small gestures go a long way.
- This weekend, I did the Sasquatch Saturday morning, went out with friends Saturday night, helped a local PAX move on Sunday morning. As I was running out the door, my wife asked, “why are you doing this?”. I said, “I HC’d”. Her response was, “when do I get my HC’s?”
- Dr. Doolittle made the same point on his 8/3/2020 CoT. It’s important to find the balance. We have work HC’s, father HC’s, husband HC’s, child HC’s, sibling HC’s, friend HC’s, etc
- There isn’t enough time for all the HC’s that we want to give; make sure that your laser focus isn’t leaving some important parts of your life in the dark. Find the balance.
Naked Man Moleskin
This morning’s Q was easily the largest group that I’ve ever had (almost double) and there was a ton of fear. Not fear of stumbling or making a mistake, but a fear that I’d didn’t have enough for them. The only thing I want, is for people to leave happy that they’d come to my Q.
The group that I drew, was not a sluggish bunch, some of the hardest hitting new and old guys around.
It was a big group, we worked hard, and I yelled myself hoarse.
Lesson I learned today: with a big group, have a few “stand-around” movements ready for the guys who are done with exercises, while they wait for the others to finish.