03/10/2020 - Iron Lion - Functional Focus
AO: Iron Lion
When: 03/10/2020
PAX:
Number of Pax: 18
Pax Names: Belichick, Cousin Eddie, Face Plant, giblets, Hootie, hot box, House Arrest, Magellan, Mr. Belding, Rainman, Ronda Rousey, Sparky, Sputnik, The Cornbread, Townie,
DR Names:
Number of FNGS: 0
FNG Names: Bodyglide, Tax Break, Mile High
QIC: BabyHands
Introduction
Functional focus
Warm-O-Rama
SSH (50)
Hamstring stretch
High Knees (15)
Butt Kickers (15)
200M mosey
The Thang
Thang 1 – YHC was not feeling great the night before, feeling sorry for myself and came up with the following.
PAX perform the following exercises 5x each, then run 200M, laddering up by 5 reps after each run (i.e. 10, 15, 20 of each). 15 min time limit, most PAX made it through the burpees in round 4.
Burpees
Inch Worm
Thrusters
lbCs
bobby Hurley
200M run
400M cool down run after 15 min AMRAP
Thang 2 – PAX divide into 3 groups, 5 min at each station
Station 1 – Tractor and semi tire flips
Station 2 – Ruck and double farmer carry 200M loop
Station 3 – 5oM obstacle course with stairs and ramp sprint, 10 merkins, rinse and repeat
Circle of Trust
We often find ourselves very specific with our criticism, and vague with our praise as since the positive action is often our expectation. This can lead to triggers for negative feelings, and no triggers resulting from positive actions. Having 4 children, this resonated with me and I quickly found several recent examples of being guilty of this. YHC asked everyone to be as specific with praise, as they are with criticism. Don’t take the positive actions for granted, 2.0s are looking for ways to illicit positive responses and this is just one way we can build stronger relationships with them.
Ended with an Our Father
Naked Man Moleskin
When flipping a tractor tire, let it settle before putting your hands under it for the next lift. Your fingers will than you. 15 times in a minute is the record at Iron Lion, come out and try and beat it while remembering the advice above. BabyHands out.