10/05/2020 - Iron Lion - Junkyard
AO: Iron Lion
When: 10/05/2020
PAX:
Number of Pax: 12
Pax Names: Binky, Corningstone, Cousin Eddie, Glass Joe, Karl, Mr. Nice Guy, Riunite, Ronda Rousey, Sputnik,
DR Names:
Number of FNGS:
FNG Names: Dig Dug and Pfister
QIC: Nacho Libre
Introduction
House Arrest led his black diamond workout today which Goldberg said was super easy. Might want to pay special attention to him next time, House Arrest. Because of that, we lost some of our regulars. Have no fear as the new generation of Iron Lions and a few old Misfits stepped in and we had ourselves a ball getting strong junk yard style.
Warm-O-Rama
Motivators from 7
All in cadence to 15- arm circles forward, arm circles backwards, seal claps, overhead claps, Moroccan night clubs
Nacho’s stretch
The Thang
Thang 1 – Partner up – Each station has 2 exercises and partners switch doing each. Rotate when the runners come in
– squats with a weighted back pack/Goldberg penny pinchers
-medicine ball overhead toss/sledgehammer swings on tire
-inverted rows using saw horses and pole/monster walks with bands
– curls/jump rope or thrusters with 40 lb sandbag
– farmers carry with coupons/tire pull with rope
– 1/4 mile run
Thang 2 – Merkins
10 each of crucible, diamonds, Superman, Spider-Man, break dancers, right arm up, left arm up, Carolina dry docks
25 big boys, 25 flutter kicks, 15 American hammers
stretch for 2 minutes
Circle of Trust
We re-examined the parable of the 3 legged dog but from the other dog in the story’s perspective.
Naked Man Moleskin
RRR was a bat out of hell! He killed my tire than left everyone in the dust on the runs. Thanks for setting a terrific example.
We got the band back together. Great seeing Sputnik, Pfister, Karl with a K, and Sputnik back today. Really appreciate the support and looking forward to seeing you all again soon in the gloom.
The mix of new and old was just right today. Hope you all enjoyed it as much as I did.