01/02/2023 - Iron Lion - AMRAPs & EMOMs
AO: Iron Lion
When: 01/02/2023
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
PREBLAST – IRON LION – 1/2 – 0630 to 0715
Late Start Monday
Do we need to sleep in Monday…??? Not really but here’s what I’m offering since most of you are off work tomorrow.You could grab a few more ZZZs, double tap from another AO, or possibly convince that FNG or Kotter to come out at 0630 on his day off. We’ll also start the year with some solid F2 and 
breakfast at Morningside Cafe following the post.
Bring your coupons and pavement shoes for Iron Lion’s first beatdown of 2023. 
HC 
Warm-O-Rama
Mosey straight to the field to stay off the black ice.
SSH
Tappy Taps
Arm Cirles
The Thang
Thang 1
AMRAP – 10 minutes, partners running around the field in opposite directions. One PAX farmer carries both coupons, one PAX runs. Switch every time you run in to each other. Always moving in opposite directions around the field, exchange as many times as possible.
Thang 2
AMRAP – 16 minutes – OYO – 15 merkins, 10 thrusters, 5 burpees, run a lap
Thang 3
EMOM – 8 minutes – Exercise in place, every 30 seconds the Q calls out a new exercise
High knee
Mountain climbers
SSH
Plank Jacks
(Last 2 rounds we tossed in big boys, flutter kicks, and american hammers for the ground exercises to get some Mary in)
Circle of Trust
But QSource or start reading online. I encourage Fridays after a post but you really need to read it chapter by chapter in order. Dredd did not write this to be in Borders or be a bestseller, he wrote it for us, based on his experience, from the heart. It is one of the best books I have ever read.
Naked Man Moleskin
Great start to the year with 18 PAX, 9 double taps, and 13 at breakfast after!