04/11/2023 - Iron Lion - Iron Lion BC: Set an intention and show up

AO: Iron Lion

When: 04/11/2023


Number of Pax: 23

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Rain Man


PREBLAST – IRON LION SANDBAG BC – 4/10/23 – 05:15 #60 sandbag is the standard if you have one; if you have anything less, I’d still love to see you; sharing is caring so if you have an extra #60 (or similar) please indicate below and those that need one, confirm which available one you are claiming. Coupons are not an option.

Set an intention for tomorrow and show up. See You in the Grind. HC below.


  • Mosey (powered by Highway Tune – Greta Van Fleet)
  • SSHs (IC)
  • Forearm Presses
  • Hand Pulls
  • Squat stretch
  • Arm Circles
  • Raise the roof

The Thang

Split into two groups and head to your respective stations:

  • Station 1 (three rotations)
    • Duck walk (30ish yards)
    • Squats with sandbag (x15)
    • Walk to next cone
    • Monkey humpers (x15)
  • Station 2 (three rotations)
    • Merkins w/ sandbag (x15; PAX must move laterally to the other side of the sandbag after each rep)
    • Sandbag carry over neck to cone
    • Compound movement: continuous (Merkins on sandbag (x3); sandbag row (x9); overhead press (x3)
    • Rifle carry back to cone
  • Thang 2 until recover, recover
    • Combination circuit based on song
      • SSHs
      • Jumping rope
      • Burpees OYO
      • Squat pulses

Circle of Trust

Did you just show up or did you set an intention and SHOW UP. Two big differences. It’s easy to be present for roll call but it’s more impressive to show up. Showing up for our family, colleagues or anything else that is dependent on us requires us to show up. Set your intention and show up.

Prayers for Hotbox’s family, Boy Sandwich’s family; Brady Bunch’s family; and Quidditch.

Silence for 30 seconds.

Our Lady of Victory, Pray for Us!

Naked Man Moleskin

The group did a really great job this morning. I appreciate them staying in the zone and completing the work. For me, it was tiring and I didn’t expect the workout to have such a physical impact on me as it did. Cadence was off on one occasion and I’ll fix that.

My hope is each PAX got something out of it. If they were looking for fatigue, I hope this met them there.

A lot of mumblechatter despite the constant movement. I’m grateful that I was able to lead every one of them and I hope to see them soon.