01/21/2020 - Iron Lion - 01/21/2020 – Iron Lion – Big Boy Run with Ambush!
AO: Iron Lion
When: 01/21/2020
PAX:
Number of Pax: 13
Pax Names: Baby Hands, Belichick, Buttermaker, ChileDawg, Cousin Eddie, Ebeneezer, Face Plant, giblets, Goldberg, Karl, Nacho Libre, Rainman, Ronda Rousey,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Goldberg
Introduction
Cold day, wanted to get everyone moving quickly and get non-runners running a little bit.
Warm-O-Rama
Motivators (from 5)
Air guitar to backstroke (shoulder warmer)
Squats with ground touches (forward and rear)
The Thang
1 mile run on an icy path with moderate incline.
Lead the men into a surprise Babyhands and Buttermaker ambush at the local park.
At the park, circuit work was done. Exercises including swing merkins, swing merkins with a crunch, wall up-and-overs, elevated wall holds (elbows extended and locked), pullups, merkins with varying hand positions, Zipline crunches, Zipline returns, upright rows.
Bear crawls up hill (1)
Return 1 mile run to AO.
Mary: low leg flutter kicks, v-situps, and alternating bicycle crunches.
Circle of Trust
5-whys technique to find root cause.
It’s very easy to blame failure on top level reasons, i.e. bad diet, feeling low energy, wrong gear.
Drill down deeper, find what’s driving that. Keep asking why, why, why.
Prayer was thanks for the opportunity to be physically active with all my brothers.
Naked Man Moleskin
Thanks for Babyhands and Buttermaker for waiting in the weeds to attack these PAX.
Thanks to all the PAX for their attention on the icy trail and Faceplant for bringing home the 6.