04/19/2022 - Iron Lion - Iron Lion Bootcamp. Relationships: Start. Build. Maintain.

AO: Iron Lion

When: 04/19/2022

PAX:

Number of Pax: 19

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Rain Man


Introduction

PREBLAST: IRON LION BC | 4/19/22 | 5:15

  • We will likely stay on pavement a majority of the time.
  • Bring your coupons.
  • Some stability and cardio in store for sure.
  • Playlist will be fun.
  • HC below.

Warm-O-Rama

  • SSH (IC)
  • Forearm presses
  • hand pulls
  • monkey humpers
  • SSH (IC)
  • Forearm presses
  • Hand pulls
  • Fence Shakes

The Thang

PAX split into two groups. Group 1 performed a series of exercises while group 2 performed a series of different exercises. Once each group completed their exercises, we rotated. The exercises were as follows:

Station 1:

  • Four corners monster walks with bands (complete the lap)
  • Duck walks (complete the lap)
  • Coupon raises x16
  • Rinse and repeat (3x)

Station 2:

  • Blockees x8
  • Merkins x16
  • Bonnie Blairs (x24; last round was 48 total)
  • Rinse and repeat (3x)

Upon completion of the rounds, PAX gathered for SSH and jump roping until the current song was finished. Next, PAX moseyed for three rounds of sprints (ascending lengths). We finished with leg lifts and scissors.

Circle of Trust

Simple – make, build and maintain relationships. All require focus and concentrated effort. Part of the keys to a life of fulfillment is to have great relationships. We have that in our personal and F3 lives, but it only lasts as long as our effort. Set an intention for the day. 30 seconds of silence.

Lady, Queen of Victory. Pray for us!

Naked Man Moleskin

What a workout today! Big crowd with a lot of energy. Not sure if you can find a more random playlist that created momentum and sustained it for 45 minutes (Steve Aoki, Phil Collins, Tool, Project Pat, etc.).

Cars rolled in while BabyHands finished his EC. As evidenced by Instagram, he made the most of the morning. Right from the beginning, PAX were vibing during WoR. I felt it right away with a strong cadence. I suspect I threw them off a little when I ran them through a stability exercise called “fence shakes.” You literally shake a chain-linked fence for time. I’m hopeful they felt it at least on the last set as the time was extended.

PAX split up into groups and kept moving for the thang. Some were a little wobbly from the band work, but I think it was just enough for them to fire up those hard to reach places. Once completed, PAX pushed like Neanderthals through sprints. So proud of every one of them for keeping up their pace. I think the music kept them going through labored breathing. They worked hard. Probably one of my favorite Qs, this one got me fired up for the day. I’ll put this one in the back pocket for another AO.

Toodles.

 

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