August 5, 2019 — Defiant , Nolensville, TN
Laying the Groundwork
Any great structure begins with a solid foundation, right?! So today we are going to get back to laying some groundwork for this Iron Clad Challenge and anyone else’s goals over the coming months. Control and stability through the core is the focus today with each of the exercises, so good form was emphasized as it should be.
PAX in attendance: Creeper !!!!! (he’s baaa-aaaack), 3rd deg, Barney Fievel, Swinger, Ragdoll, Playboy, (Q) Little Miss Piggy, Show Me, Professor X, Old Hickory, Huggie, Sex Ed, Typo + (13 PAX)
Conditions — pretty good –a little muggy but nice enough
Pick up the Coupons from LMP’s truck. 1 per PAX.
Mosey: This is not just a mosey but also a shoulder stability exercise…Single arm carry coupon overhead. Elbows straight, no leaning back, keep core tight and the fully engaged shoulder press to the sky. Switch arms half way to the playground.
Thang 1: THE PULL UP TEST
So this week we had a little discussion on slack about raising our game with pull ups . Its a great exercise to build strength through multiple muscle groups and incorporates stability/control along with strength and power. One suggestion was the 50pullups.com site which is similar to several other plans to increase your rep count — basically follow the principles of using a percentage of your max and doing several sets with plenty of rest between sets. So today we lay the groundwork by testing to see our max. And we use this max to establish our reps for the rest of the workout. If anything, at least the PAX will see where they are, and if they want to improve over time, they have a benchmark to start from. Do the test in partners so that each PAX has “maximal verbal encouragement” (insert coach Numbtucks voice) to do their best. Now that we have our max, we will do 5 more sets spaced out through the rest of the workout — begin at about 70-80% max for a couple, then 60-70% a couple, and then last set back to 70-80% if able (this is where again max verbal encouragement is appreciated !)
Thang 2: Hip and Core Stability
11’s with Single Leg Squat (each leg) and Burpee’s (PAX can choose any variety they desire) : 10 of exercise one , with 1 of exercise two…cascade down one rep of exercise one , and up one rep of the second) . With the pull ups mixed in, we got down to about 4 reps of single leg squats before time forced us to move on…but first 15 penalty burpees.
Thang 3: Shoulder Blast
Partner up with 2 coupons per pair.
Together 50 reps of lateral raises, front raises, overhead presses
PAX 1 does exercise while PAX 2 runs lap to stop sign in back parking lot.
No swinging the coupons–again focus on core stability and trunk control.
Pull up sets mixed in.
Last set of pull ups completed, then…
Mosey: Single arm overhead carry the coupon back to start area–switch in middle. Deposit coupon in truck and circle up. Hard work completed !
CoT/Numbers/Names — Boom…13 for Defiant!
Prayer:
– Praise LMP’s preliminary biopsy results not showing signs of any bad stuff; keep praying all is alright and corrects itself –results will be Aug 15
– Soccer Mom still needs prayer coverage and support
– School starts this week for many: pray for kids as well as the teachers!
-Typo + noted an acquaintance whose child just diagnosed with leukemia (ALL)… good word given to always be thankful for our children and their health. and give em a hug. frequently!
Announcements:
-Using new Nolensville sign up sheet for Q / Coffeeteria sign ups
-Iron Clad in full effect: getcha sum
Post-party: most joined in for a Max Hold Al Gore.
Coffeeteria–don’t forget this is needed for Iron Clad, and so I can get to know ya better. 🙂 Had a great time getting to know the “FNG” Creeper. 🙂
—Little Miss Piggy (wooo pig sooie!) OUT