03/09/2020 - Iron Lion - Iron Lion Plank Challenge
AO: Iron Lion
When: 03/09/2020
PAX:
Number of Pax: 18
Pax Names: B+, Backdraft, Bob Ross, Buttermaker, Cousin Eddie, Ebeneezer, Elway, giblets, Goldberg, Hootie, House Arrest, Karl, Ronda Rousey, Sputnik, Townie,
DR Names:
Number of FNGS: 1
FNG Names: Mile High and Fredo
QIC: Belichick
Introduction
Disclaimer
Warm-O-Rama
Neck rolls right / neck rolls left
Shoulder rolls forward / shoulder rolls back
Old fashion windmills
Imperial Walkers
Motivators
The Thang
PAX partnered up in teams of 2:
Team member 1 holds plank approximately 3 -4 minutes
Team member 2 performs reps and run:
20 coupon curls / 20 Merkens / 20 4 count American Hammers / 20 squats, followed by half loop around Iron Lion parking lot. When complete roles reverse
We completed approximately 5 – 6 rotations for the morning
Total Plank time of approximately 20 minutes
Stretching: upright, left over right 15 seconds / right over left 15 seconds
On six, right foot over left knee 15 seconds / left foot over right knee 15 seconds
Upward dog followed by baby pose
Circle of Trust
Today’s COT centered on a gratitude mindset. In response to a good morning, how are you, I overheard a guy respond, “more blessed than I’ll ever know”. We are all blessed and need to remember as often as we can. A gratitude mindset helps in difficult times and prepares us for future challenges.
Do something today to put a smile on someones face. You won’t regret it.
Bob Ross was presented with the Iron Lion Plank Challenge award for form, endurance and just plain looking good!
Today’s quote : Sara Henderson. “Don’t wait for alight to appear at the end of the tunnel. Stride down there and light the bloody thing yourself”.
Prayers for Mr. Miyagi
Our Father…..
End with Dawg Check!!!
Naked Man Moleskin
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