02/23/2022 - Iron Lion - The Filthy Fifty
AO: Iron Lion
When: 02/23/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
PREBLAST – IRON LION – 2/23/22 – 0515@channel
We’ve got a full body beat down on tap for tomorrow. We will mix the coupon in but if you’re staying away like YHC I’ll have the modification listed. Its going to be cold again 
, and our best bet will probably be the High School parking lot, it should be salted, so lets meet there. Hopefully there isn’t too much ice. Safety first. Throw the grass shoes in the car just in case its better to use the field. I’ll get there early to check it out.
Its going to be FILTHY……
HC
Warm-O-Rama
Kept it simple
SSH to warm up
Tappy Taps for the back and hammys
Arm circles before we dove right in
One lap to say our prayers before the pain
The Thang
One exercise at a time, 50 reps of each then one lap, then move on to the next exercise.
1 – 50 Burpees
2 – 50 Walking Lunges
3 – 50 Big Boys
4 – 50 Mike Tysons
5 – 50 Squats Jumps
6 – 50 Curls (Shoulder Taps if no coupon)
7 – 50 Super Man
8 – 50 Coupon Swings (SSH if no coupon)
9 – 50 Boxcutters
10 – 50 Coupon/Curb dips
Circle of Trust
Didn’t really have one going in but realized after the burpees how important it was to stay together. F3, our community, our organizations, or families, its important to engage people and work together, that’s what we’re meant to do. Value the time you get to yourself, but cherish the time your get to spend with others.
Naked Man Moleskin
Hard workout, we knew the burpees would suck but the Mike Tysons were pretty tough too. Did burpees OYO, stayed together on the first run, then did cadence/sets of each after. Great that we stuck together and got some mumble chatter in.
For the squat jumps, we did sets of 10 OYO with a little rest between to get to 50. It was important to drop back naturally in to the squat position after the jump so we wouldn’t be locking our knees each time.
Definitely sore for 2-3 days after.