06/10/2020 - Iron Lion - Part Deux

AO: Iron Lion

When: 06/10/2020

PAX:

Number of Pax: 8

Pax Names: Bjorn, Chain Link, Cousin Eddie, Dilly Dilly, Goldberg, Hootie, House Arrest,

DR Names:

Number of FNGS: 0

FNG Names: 0

QIC: BabyHands


Introduction

Part Deux – The Dark Knight

Warm-O-Rama

SSH – 30 in cadence

high knees 15 in cadence

butt kickers 15 in cadence

Hold deep squat for 5, x 5

Lunge and pulse for 10, flip flop

Monkey humpers in cadence 10

Arm circles

Capri lap

The Thang

Thang 1: PAX divide into two groups, 2 rounds of tire work and coupon work with 400M run in between rounds

1 min rounds – 20 sec rest (x 20)

Tire work

1 min round – 20 sec rest

Tire flip, tire pull, tire flip, sledge hammer, coupon curls

Coupon work

Irkins, Derkins, Goblet Squats, Burpees, Man Makers

Circle of Trust

Reflecting on the past 90 days, whats working and whats not. Make course corrections now and make the next 90 days better than the last. Make the summer special in anyway you can, time passes quickly and even quicker without those memories to distinguish the days, months and years. Us

Naked Man Moleskin

Use vanilla to deter the gnats

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