02/10/2020 - Iron Lion - Iron Lion- 9 rounds on the #Battlefield
AO: Iron Lion
When: 02/10/2020
PAX:
Number of Pax: 14
Pax Names: Baby Hands, Belichick, Cousin Eddie, Ebeneezer, Goldberg, Hootie, hot box, House Arrest, Karl, Mr. Belding, Nacho Libre, Ronda Rousey, Sparky,
DR Names:
Number of FNGS: 1
FNG Names: Sputnik
QIC: House arrest
Introduction
26 degrees, no wind, perfect weather for a beat down.
Warm-O-Rama
50 yards-
High knees
Cherry Pickers
but kickers
karaoke
The Thang
Mosey with Coupon out to the battlefield –
9 Rounds/ 3 sets each round (1 min) per set, each round followed up with a 100 yard sprint.
1- SSH, Curls 30
2- switch kicks, dips-30
3- preadtor jacks, goblet squat-30
4- shadow box, shoulder press-30
5-coupon hops, Hand release Merks-30
6- mountain climbers, curls-30
7- bobby hurley, coupon thrusters-15
8- 911’s- dips-30
9- 50 yard bear crawl, 50 yard sprint, 100 yard sprint with coupon, 100 yard sprint, no rest.
Circle of Trust
Name O Rama
FNG- welcome Sputnik another SJA father.
Starting this week, Iron lion is open on Wednesday for BC.
Naked Man Moleskin
First Q for House Arrest, he thanked squirrel cage for introducing him to f3. House Arrest is grateful for the f3 brother hood, which came during a perfect time in his life.
Discussed the 40% rule based based on the Navy Seals thinking, when your gassed and feel like quitting you have 40% left in the tank. Don’t give up keep fighting. Recommend a book called living with a SEAL, Jesse Itzler.
Finished in the Lord’s Prayer