04/20/2022 - Iron Lion - AOVQ IRON LION
AO: Iron Lion
When: 04/20/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Gordon’s
Introduction
That’s my AOVQ at this beautiful AO. It will be mix of cardio and strength exercises. We will move around a little. Full body burner .
Bring coupons, shoes for all terrains.
Warm-O-Rama
SSH – 20 IC
High knees – 20 IC
Arm circles forward – 10 IC
Arm circles backwards- 10 IC
Over head press -30 IC
Push the ceiling (no coupon)- 30 IC
The Thang
Mosey with coupon
1 stop: rows with right hand -20, rows with left hand – 20, Both hands – 20, over head press – 30, pushing the ceiling (no coupon) – 30. All in cadence.
2 stop : merkins with the block – 20 IC, derkins – 20 IC, American hammers – 20 IC, flatter kicks – 20 IC , knee to elbow in low plank – 20 IC
3 stop: hill: Sand bag 60LBS surprise was waiting for us.
While one PAX bear crawl with dragging sandbag up the hill – rest of the group doing exercises on bottom of the hill .
Merkins with coupon – 30 iC, shoulder taps – IC
Dips from coupon – 30 IC, shoulder taps – 30 IC
Overhead press – 30 IC , mount climbers – 30 IC
Goblet squats – 30 IC , mount climbers – 30 IC
Goblet lunges -15 each leg IC , American hammers – 30 IC
Chest press – 30 IC , American hammers – 30 IC
Stop 4: curls – 40 IC
It was around one mile loop.
Back at the flags:
Chest press – 30 IC
Overhead press – 25 IC
Pushing the ceiling – 30 IC
Freddy mercuries – 20 IC
Flatter kicks – 20 IC
Knee to elbow low plank – 20 IC
Low plank – 1 minute hold
Circle of Trust
COT
Time flies . Routine is good and can be bad. We all need to pause and look around everY time and then.
May be some habits are negatively impacting you spiritual , family, work and health life.
Replace your bad habits with new ones.
Socrates said:
“The secret of change is to focus all your energy NOT on fighting the old but on BUILDING the new”.
Warren Buffet summed this up quite well:
“Chains of habit are too light to be felt until they are too heavy to be broken.”
Further you wait to change you habit – harder it will be do so.
Naked Man Moleskin
Thanks to all PAX that show up and grinded out with me. And also feel like Bear Spray mislead some PAX to attend my Q. 😊 just kidding . Great morning today. Love to lead and try some new workouts. Sandbag today was tough to drag up the hill, proud of guys to not back down and deliver.