01/09/2023 - Iron Lion - Sandbags & Tempo Runs
AO: Iron Lion
When: 01/09/2023
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snnots
Introduction
PRE-BLAST Iron Lion
5:15 AM Monday 1/9/23
@channel
Join me at Iron Lion for a Sandbag friendly workout.
If you have a Sandbag bring it out. Coupons or a Ruck for the weight will work as well.
Focus will be mostly on the upper body. Some running but broken up into shorter runs.
I have an extra sandbag and ruck if someone prefers that over a coupon.
HC below if you will have a sandbag, ruck or coupon   
Warm-O-Rama
SSH 20 Reps
Arm Circles forward and backwards (12 reps each)
Michael Phelps 12 Reps
shoulder stretch
Tempo Mosey – Tempo Run around the lot. 50 yards mosey then 50 yards sprint total approximately 200 yards.
The Thang
Thang #1
50 seconds each w/ 10 seconds Rest for each exercise.
bag tosses 2-4 pax rotate each round or partner up. 2 Rounds so each PAX does the exercise.
MLH
Irkins
Dirkins
Bent Over Row (did this set together no bag tosses)
Tempo Mosey
Thang # 2
Sandbag Exercises:
50 seconds each w/ 10 seconds Rest
Over Shoulder Thrusters
Explosive Push-ups
Clean and Press
Plank Pull Throughs
Suitcase + Burpee
Tempo Mosey
Thang #3
Shoulder Taps 30 reps
High plank to low plank 40 seconds
Side Plank Hand to foot. (Foot and hand meet in middle fully extended) 20 reps
Tempo Mosey
Big Boys with Sandbag 20 Reps
Leg Raises (6 inches, spread apart, leg raise hold on my call)
Circle of Trust
Don’t live a life to impress people, live a life to impact people.
Naked Man Moleskin
Baby Hands & Daisy dropped off some sandbags before their black diamond workout. Much appreciated!!!