09/17/2022 - Iron Lion - The Wall
AO: Iron Lion
When: 09/17/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Daisy
Introduction
PREBLAST – IRON LION BC – 9/17 0515
@channel
No coupons
Gloves
Pavement shoes
Just because we won’t have our coupons doesn’t mean we won’t be lifting. We’ll try some new things, but just remember the disclaimer, “I am not a professional.” 
Join YHC to start your weekend right, then stay for run club and get those miles in.
HC 
Warm-O-Rama
SSH – 20
Tappy Taps – 10
Michael Phelps – 10
Mosey to the North wall of the high school
The Thang
Thang 1
4 rounds of Tabata timed workout, 30 on 10 off, 4 exercises per round
Squats – Facing wall as close to the wall as possible
Leg curls – on knees, feet against wall, towel under knees, start on 12 and thrust up with arms to start the motion till your torso is straight up
Hip thrusters – start on your back with feet flat against wall, knees at 90 degrees. Thrust hips up.
Mountain climbers – feet on the wall
Thang 2
2 minute wall sit passing 18lbs wall ball back and forth
Thang 3
4 rounds of Tabata timed workout, 40 on 10 off, 3 exercises per round
Sandbag – Romania dead lifts or rotational lunges
Wall/Slam ball – side toss and front toss against wall, regular slam ball
Curb – Mike Tyson’s
Thang 4
2 more rounds of Thang 1
Mosey bag to flags
Circle of Trust
I fartsacked Rainman’s Q on Thursday. Fartsacked and slept longer than I should have. It totally threw off my day. We are all busy with family, community and work. It was a good reminder that if we’re going to be effective HIMs we must be disciplined. Like Jacko said, discipline is freedom!
Naked Man Moleskin
Ebeneezer has quite the Mike Tyson impression!