01/20/2020 - Iron Lion - Sea Lion Aquatic Park AMRAP & Yoga
AO: Iron Lion
When: 01/20/2020
PAX:
Number of Pax: 17
Pax Names: Appletini, Belichick, Bob Ross, Bongo, Buttermaker, Cousin Eddie, Curds, Ebeneezer, Face Plant, FakeID, Goldberg, Hootie, hot box, House Arrest, Rainman, Shandy,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: FIB
Introduction
Conditions: 3F (feels like) degrees, dry, with an ice filled parking lot and frozen snow everywhere
Circle for COP. Disclaimer – you are here on your own volition, because you want to get better. It’s cold; Hopefully you came prepared; I am no professional, but we are here to get after it. Aye!
This was my AO VQ at Iron Lion. Thanks for having me!
Warm-O-Rama
CoP
- SSH- x20 IC
- Yoga – Down Dog, Right Leg High, R knee to L elbow, Right leg high, R knee to nose, Low lunge, Crescent Lunge, Warrior 2, Triangle, Chaturanga; flap jack for left side
Form to lines for an Indian Run over near the base of the hill.
The Thang
Thang #1 – 4 Corners AMRAP 20min
- Corner 1 – Mary Catherine’s x40
- Corner 2 – Squat x30
- Corner 3 – Merkin x20
- Corner 4 – Burpee x10
We all made it 4 rounds, then we lined up for another Indian Run to the HS parking lot, which was clear of ice and perfect for:
Thang #2 – Suicide Burpee ladder x4
We again lined up in two lines and ran back to the flags.
Mary
- Eagle Crunches x15
- Greg Louganis x15
- Captain Thor 1:4 – 5:20
Circle of Trust
COT
- CoR/NoR – no FNGs
- Announcements
We prayed for BRs daughter Debbie and her husband Jake, who are expecting twinkies, tomorrow at the latest. Buttermaker also has a nephew (forgive me if incorrect), who got called up to play for the Cavs. He will be wearing #3 when he plays tonight.
Naked Man Moleskin
Time flew this morning and it was a burner. I clocked almost 600 calories and had way too many layers on.
Thank you for the privilege of leading you this morning men. The Lion is en fuego. Keep leading! Thanks for having my 6 Cousin Eddie! #noweinke
FIB Out!
Great push this AM, FIB!