04/27/2021 - Iron Lion - AO Tour
AO: Iron Lion
When: 04/27/2021
PAX:
Number of Pax: 16
Pax Names: Baywatch, Bootlegger, Chazz, Dorn, Glass Joe, Hootie, Mellencamp, Mia Hamm, Mr. Belding, Mr. Nice Guy, Nosejob, Snooki, Sulley, Ticker Tape, Urban Cowboy,
DR Names:
Number of FNGS: 0
FNG Names: Bear Spray (not in the list of PAX)
QIC: Sputnik
Introduction
Come tour the wonders of IL with me to start your week off right! We’ll be splitting our time between the grass and the pavement while checking out the sites (and hills)!
I got to the site early to unload the 6 lb paver bricks we would be using for the workout. The PAX began arriving and helped me bring down the two biggest tires for a Thang to be named later!
5:15…time to go…at least the PAX were ready to go! It took me a few warmups to get the cadence right…must be a Monday!
Warm-O-Rama
30 SSH (not in cadence)
15 Imperial Walkers – in cadence
15 Arm circles forward
15 Arm circles reverse
15 Tappy Taps
Quick count, every PAX picks up two bricks and let’s mosey to the big hill.
The Thang
Thang 1 – with a partner
Dora:
One partner does the following lifts while the other partner runs up the hill. When your partner completes a run, switch. First time up the hill run normal, second time up the hill do Bernie Sanders. Repeat until all exercises are complete.
100 arm lifts with bricks
200 squats with bricks
300 Chazzballs with bricks
Mosey to Dorn’s Dunes…Drop the bricks at the corner of the parking lot as you mosey past.
Thang 2 –
11’s – start with 10 Big Boy Situps, run up the hill, do 1 Burpee. Repeat with one less situp and one additional merkin each time. After 5 rounds stop.
Mosey back to the flags.
Thang 3 –
Circle up in the plank position. Two sets of partners flip the tires from one set of cones to the next, 2 PAX per tire. When you’ve finished, tap the next PAX until all PAX have flipped the tire once. The PAX not flipping tires did merkins. Each PAX calls out a different type of merkin and all PAX in the circle do 5 reps.
Mary –
20 LBC’s – in cadence
20 Freddie Mercuries – in cadence
20 Leg lifts – in cadence – legs at least 6 inches off the ground!
Circle of Trust
Over the weekend, I heard that Steve McMichael had been diagnosed with advanced ALS (Lou Gehrig’s Disease) and he reflected on how much he appreciated that he had always lived his life to the fullest and had no regrets. While I was thinking about how he was handling this devastating diagnosis, I also reflected on how, with more people being vaccinated every day, many of us will soon be returning to the office, at least part of the time. I encouraged the PAX to make sure they take time out each day to spend time with their family and to make sure that, like Steve McMichael, we try to live each day to its fullest and have no regrets.
Naked Man Moleskin
Thanks to the PAX for showing up ready to go on a Monday and to Sulley for having my 6!