04/30/2022 - Iron Lion - IL’s Gym
AO: Iron Lion
When: 04/30/2022
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
PREBLAST – IRON LION – 4/30/22 0515
You just be there by 0515, I’ll bring the gym and the country music (sorry….not sorry?).
No 
Pavement shoes
HC 
Warm-O-Rama
Motivators from 5
Arm Circles
Tappy Taps
Did a count, 18! Run to the truck to grab more stuff and get going in the pavilion
The Thang
15 stations were set up based on the HCs, three amigos snuck in and now it was 18!
So now 18 stations were set up.
Round 1 – 60s of work, 10s transition
Round 2 – 45s of work, no transition, get to work!
55lbs sandbag step ups
25 or 35lbs one arm kettle bell swings
Ab roller, straight out and back
Wall ball, 18lbs ball
55lbs sandbag lunges
30lbs Slamball – regular
30lbs Slamball- slamball burpee
30lbs Slamball – slamball over shoulder
30lbs Slamball – slamball side to side
Battle ropes
Jump rope
50lbs kettle bell squat to upright row
10lbs slamball big boys
Shoulder isolation flys with dumbbells
Bosu mountain climbers
Hurdle hops
Alligator pushups
55lbs sand bag ground to over-head
Circle of Trust
2nd COT, I usually try to do this workout, selfishly, with lower numbers. The most I have had is 10. These guys definitely got me out of my comfort zone. I even went the night before to lay it out with my 2.0 and still had to modify on the fly. Get out of your comfort zone, you’ll figure it out.
Naked Man Moleskin
Early Iron Lion, 0515, on a Saturday, 18 PAX! That was awesome!!!!