02/26/2020 - Iron Lion - Prison Workout
AO: Iron Lion
When: 02/26/2020
PAX:
Number of Pax: 12
Pax Names: Brooks, Ebeneezer, Face Plant, Goldberg, Hootie, House Arrest, Moonlight, Nacho Libre, Ronda Rousey, Sparky, Sputnik,
DR Names:
Number of FNGS: 0
FNG Names: (Bodyglide) 2nd day not in the system yet
QIC: House Arrest
Introduction
A Prison Style work out today in the SHU, based on Tabata training. I wanted to keep everyone dry, based on the snow and wind. This boot camp Involved a little completion at the start, (tire jumps) and ending with (tires jumps) to measure maximum stamina and explosiveness.
5 core Principles
Free
open to all men
Held outdoors, rain or shine
Led by men, rotating fashion
Free, volunteer, not aware of any injuries
Modify as needed
Warm-O-Rama
Motivators-7
Hip and back stretch followed by shoulder stretch
Slow Warm up in the Prison Yard, high knees, but kickers, side steps. 1/4 mile
The Thang
A Prison Style work out today in the SHU, based on Tabata training.
Prison Style boot camp:
Tire Jumps- 60 seconds (record 60 Nacho Libre)
Merks- 2o sec on- 10 rest 8 sets (4 min)
-1/4 mile lap in the Yard, @ 80%
squats- 20 sec on-10 sec rest 4 sets (2 min)
dips- 20 sec on-10 sec rest 4 sets (2 min)
3 -30 yard incline sprints
Burpees- Music by The House of Pain “Jump” – time 3:56 second. Every time you hear “jump” do a Burpee.
Tire Jumps- 60 seconds ( Hootie record 49 )
Merry- leg scissors and American hammers 5 minutes total .
Circle of Trust
Discipline and staying focused was discussed, doing the things you don’t want to do. Everyone was challenged to do some self reflection and take a look as some areas of their life where they may need more discipline, may it be financial, diet, spiritual, family life, whatever. Stay focused and on track as complacency, is the enemy, it’s easy to let bad habits slowly creep into your life, when your surrounded by life stressors, bills, family, illness, ect…. If you want to keep training into your 60’s like Belichick -#Respect #Respect you have to stay focused and disciplined.
Followed up by a short Payer
Naked Man Moleskin
Beast of the Day-
Nacho Libre and Hootie on the tire jumps, they amped up the PAX and set the bar high. ( nice work)
Funny Comments:
Ebenezer “See you in the Prison Yard!”
Ronda Rousey ” Shanks required?”
Thanks to all the PAX that came out in the Gloom and weathered the storm.