12/04/2021 - Iron Lion - Early Iron Lion
AO: Iron Lion
When: 12/04/2021
PAX:
Number of Pax: 9
Pax Names: Cable Guy, Cousin Eddie, Daisy, DJ Sump Pump, Drago, Magellan, Mia Hamm, Nacho Libre, Unicycle,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sputnik
Introduction
Start your weekend here! The focus will be on upper body and core muscles broken up with some active recovery. If you’re thinking about double tapping the run club, don’t sweat it, I’ll keep your legs fresh. We will split our time between pavement and grass.Meet at the high school parking lot.You’ll need coupons and gloves.HC in the 
.
I arrived at the high school at 5:00 to check out the condition of the football field and whether the crossbar on the goal posts were slippery. The crossbars were icy and grip was not great, so likely going to have to change up the active recovery. Completed my setup, met the PAX and then it was time to get started.
Warm-O-Rama
SSH – IC – 20
Good Mornings – IC – 10
Arm circles – IC – 10 (F/B/OH/SC) – keep arms raised entire time
Tappy taps – IC – 10
The Thang
The Thang
All reps done together.
Chest Press – 40 reps
Skull crushers – 40
Curls – 40
Bent over rows – 40
Shoulder press – 40
Coupon dips – 40
Mosey around the football field, broken up with some ladder agility work, and slide steps
Repeat for 30 reps then 20 reps
Mary
American Hammers – IC – 20
LBC’s – IC – 20
Flutter kicks – IC – 20
Big Boy Sit ups – IC – 20
Plank – alternating between normal and low until 6.
Recover, Recover
Circle of Trust
It’s important to have patience and to not let stress from one aspect of our lives bleed over and impact every aspect of our lives and families. Every PAX needs to find their own outlet for stress, for me that’s been F3.
Naked Man Moleskin
Appreciated all 9 PAX that came out ITG for an early Saturday beatdown and Daisy for having the 6. Great mummblechatter this morning, led by Nacho, but every PAX joined in. The mummblechatter was so strong that, at one point, I had to have Nacho call the cadence to break it up. I hope everyone enjoyed the workout and mummblechatter as I did!