04/27/2022 - Iron Lion - Pound, Slam, Carry & Lift
AO: Iron Lion
When: 04/27/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
PREBLAST – IRON LION – 4/27/22 – 0515
We’re going to carry 
We’re going to throw We’re going to pound Pavement shoes, coupons (may or may not use), hammers if you got’em, vest if you want to level up but not required, I’ll bring the rest of the toys.
HC 
Warm-O-Rama
Motivators from 5
Tappy Taps
Arm Circles
Squats in cadence, focus on form
The Thang
Thang 1
12 minute EMOM, 4 stations, 3 rounds
30lbs Slam ball – Slam
Merkins
Sledge Hammer at Tire
55lbs sand bag squats
Thang 2
Farmer carry race
7 on 7, on PAX FCs/runs w/ 2 coupons out and back, other 6 PAX hold plank
2 times through, so each PAX went twice
Thang 3
12 minute EMOM, 4 stations, 3 rounds
30lbs Slam ball – Explode up and throw
Big Boys
Sledge Hammer at Tire
55lbs sand bag ground to overhead (deadlift, hanging clean, over head)
Thang 4
Slam ball race down the parking lot and back
teams of 4/4/3/3
After a PAX throws, he goes to the back of his line, 3 merkins, then gets in line to throw again. Next PAX steps up to throw as some as the PAX in front of him gets out of his way
Circle of Trust
One the phone with a client this week, he ended the call by saying “I appreciate you”. Not thank you or “I appreciate it”, but “I appreciate you.” I was very humbled by his comment and realized it was a very sincere way to say thank you and tell some one that not only does their action mean something to them but also them as a person means something, being thankful for them. Next time you remember and feel incline, grateful for someone else, tell them “I appreciate you”
Naked Man Moleskin
Another cool morning, no wind, perfect for a beatdown. One good lesson learned, spent and extra minute giving instruction so its clear. Everything still worked out fine. Thank to House Arrest for recommending we do the farmer carries 2 times through, and damn did Webelos have some jets!