06/12/2020 - Iron Lion - The Dark Knight Rises
AO: Iron Lion
When: 06/12/2020
PAX:
Number of Pax: 11
Pax Names: @@, Bjorn, Curds, FakeID, FIB, Goldberg, Hootie, hot box, House Arrest, Tonka,
DR Names:
Number of FNGS:
FNG Names: strangebrew,
QIC: BabyHands
Introduction
Part III –
I will show you where I have made my home while preparing to bring justice. Then I will break you. I’m wondering what will break first…your spirit, or your body?
Warm-O-Rama
SSH – 30 in candence
Smurph jacks – 20 in candence
SSH – 20 in candence
Run 3/4 mile
The Thang
Thang 1:
Four Lake Ski Hill (200M length – 150 ft elevation change)
Warm up run 800M around ski hill
Run up hill, jog down, repeat for 3 total runs
Thang 2:
Sand volleyball courts
Bear crawl court, sprint to next court, bear crawl court, sprint to next bear crawl court
lunge court, sprint to next court, lunge court, sprint to next, lunge court
Spring across court, jog to next court, bear crawl court, sprint to next bear crawl court
Thang 3:
Merkin ladder up hill. Run to first tow rope pole, run back, 10 merkins. Run to next tow rope pole, run back, 10 merkins, rinse and repeat until we’ve made it past all 5 tow rope poles.
Walk backwards up hill
Run up hill
Run 3/4 mile back to Iron Lion
Mary:
30 LBCs in cadence (60)
20 Big Boys
15 flutter kicks in cadence (30)
Ring of fire (one PAX does 5 merkins on their turn, others hold plank, repeat until alll PAX have completed merkins
Circle of Trust
Don’t die on the hill. Don’t stop accelerating on your journey up the hill. Die on top of the hill, or after you get back down ;). Today we found a hill and challenged ourselves up and down it. Don’t give up on yourself when the opportunity presents itself, keep moving and find a way to the top. Don’t die on the hill.
Naked Man Moleskin
Best sunrise of 2020 this morning, this entire week should be amazing so get out and make sure to catch one and be present..