03/30/2022 - Iron Lion - 3/30/2022 – Iron Lion – Bootcamp

AO: Iron Lion

When: 03/30/2022

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ghost Pepper


Introduction

Abs, Arms and Shoulders with No Running (that’s what the BDRC at Iron Lion is for).

Music played a big role getting through this one, especially the Ghostbusters Theme Song.

Warm-O-Rama

SSH – 30 in cadence

Abe Vigodas – 10 in cadence

Leg/Quad stretches – 15 seconds each leg

The Thang

Thang 1

  1. Arms & Abs –
    1. Derkins (declined Merkins – w/ feet on coupon)– 15
    2. Big Boys – 10
    3. Sprint in place/High-Knees – ~30 seconds
    4. Diamond-hand Merkins – 5
    5. Mountain Climbers – 15
    6. LBCs – 20

REPEAT

Thang 2

  1. Coupon workouts
    1. 15 Coupon curls
    2. 30 calf raises (as the rest)
    3. Repeat for a total of 4 sets

Thang 3

  1. Everyone starts in and holds a plank during the Ghostbusters song (4min song). Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!

Thang 4

  1. All About The Benjamins
    1. 25 curls;
    2. 25 walking lunges
    3. 25 squats
    4. 25 walking lunges back to original spot
    5. 25 overheard coupon presses (split it up into three segments: 10-10-5)
    6. 25 walking lunges
    7. 25 mountain climbers
    8. 25 walking lunges back to original spot

Circle of Trust

Find your sun spot….Maggie (dog) moves around the house all day for the new spots to lay in the warm sun. Whether your “sun” is coffee, or reading the paper before the chaos of work, or picking kid up from school, etc. find it and stay positive.

Naked Man Moleskin

YHC kept his word and there was no running. The high-intensity intervals kept the heart rates up though. We stayed put with to lunges being the only time we left the circle but the variety of Thangs and eclectic music (with the surround sound experience) helped keep everyone energized and motivated to crush it. Appreciate Speaker City for having my 6 and for everyone coming out despite the rainy forecast that somehow we willed away.

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