It was a cold Tuesday night in Raleighwood. Popeye and YHC exchanged texts about posting IR in the morning since Popeye’s knee was/is bothering him, and YHC was coming off illness which left him dragging at True Grit Tuesday. Upon further review, Popeye noticed that no Q had signed up for IR. In near simultaneous timing we both texted, “Co-Q?”. Boom. It was on. Plans were formulated and destruction followed.
Typically on a freezing cold morning like this, some light jogging gets you warmed up early in the workout. Obviously not the case at a non-running workout. Mix in some steel toys, and you have a very cold workout. Here’s what we did.
5 pain stations. Two men at each, Epoxy on his own. 1 minute of AMRAP exercises, 30 seconds of plank. Repeat once, then rotate. Switch up the exercises after we made it around.
Station 1-Kettle Bells (35lbs): Swings, Bent rows
2- Brick stack, ruck plate (30lbs): Standing shoulder press, bench press (except on the freezing cold ground)
3- Cinder Blocks (20lbs): Curls, Diamond merkins
4- CHOLLY the 80lb GoRuck Sandbag (crowd favorite)- two man overhead hold.
5- Free weights (15lbs): Tricep extensions, American Hammers
Completed two full circuits, with a little bonus at the end. It took YHC a few minutes to figure out the stupid interval timer app, which was selected as our time keeper a solid 5 minutes before the workout. Once sorted, it worked well. Epoxy did some squats with Cholly on his shoulders since he was lone wolf. Epoxy also pointed out for us non-Heavy Metalers, that when you don’t want to do a certain exercise that’s been assigned, you pull a TARP and do curls. Many of us did curls when we ran out of steam doing diamond merkins on the cinder blocks. Ouch.
Mary: 50x LBCs, 15x WWIIs
Announcements: Run for Young 5k this Sunday at Christ Church. Tiger Beat hoping to get a strong turnout from F3, see him for details. Sign up to Q some IR workouts.
Prayer requests: Pergo’s mom getting some tests done, Epoxy travelling internationally this week.
Pleasure to lead you men. It has been many months since my last IR workout. Great group. Go out and support them, sign up to Q. No running doesn’t mean easy workout. Especially when it’s 20 degrees. Pergo prayed for us (I think).
-Nessman out
