07/14/2021 - Iron Lion - Tire flippin’ and seldge hammerin’
AO: Iron Lion
When: 07/14/2021
PAX:
Number of Pax: 15
Pax Names: Ebeneezer,
DR Names:
Number of FNGS:
FNG Names:
QIC: BabyHands
Introduction
Arrived at 4:47am for an EC run with Bjorn and Daisy, very muggy but a really comfortable morning. We did approximately 2.3 miles around at a 9 min pace, gentlemen’s pace. Surprised to only have 2 other PAX EC run but made for good conversation. Most PAX rolled in with 5min to spare, looked around at 5:14 and didn’t see Glass Joe so YHC sent him a text, 5:15am…circle up
Warm-O-Rama
5 core principles read
Disclaimer
Introductions were given
3/4 mile mosey to warm up, welcomed Glass Joe on the tail end while we planked for the 6
The Thang
Thang 1: Divide into groups of 4, Tabata style workout with 45 sec on and 15 sec rest, 12 rounds.
P1 – Sledgehammer and tire
P2 – Air Squats
P3 – Merkins
P4 – Big Boys
After 45 second mark, rotate to next exercise, rinse and repeat x2
Thang 2: Tire flip race, combined into 2 groups of 8, pairs of PAX on each team get three flips, rotates to the back of the line. At the halfway mark (5o yards), PAX were required to do 10 merkins before getting back in the their teams rotation. Bad guys won the first race. Second race, same but PAX must do 10 reverse lunges after flipping the tire to get back in the rotation. Good guys won the 2nd race. Got away with no crushed fingers or feet so thats a good thing.
Thang 3:
Sledge hammer ring of fire. 4 PAX called out to the center, 5 swings on the tire and then a PAX calls out another PAX to the middle for 5 wings. PAX around the circle performed exercises called out by YHC.
Circle of Trust
Brought it in for a very sweaty ball of man, a new experience for some. Mentioned to the PAX that YHC has been struggling to accelerate and by definition must be decelerating. Feelings of not being able to change parts of my day, but in reality doing nothing to change and expecting a different outcome. Its cliché to say today can be that day, but YHC felt saying it in front of other HIMs in a COT gives it light and can make a difference. Asked PAX to set an intention for the day
Naked Man Moleskin
Thanks to Urban Cowboy for bringing a back up speaker. Charging the speaker after you use it is basic dude stuff….
THanks again to Bjorn and Daisey for the EC, its great and if you haven’t done it, give it a shot.
Welcomed back Bootlegger from vacation, he was his normal chipper self.
Good to see DJ Sump Pump make the journey, strong on the hammer.
Bongo, best big boys of the day, form was on point. Glass Joe…smh
Ticker Tape making a big push on the tire flips, way to gut it out.
Chazz, sorry I didn’t “encourage” you more, I’ll make sure to on Thursday 😉
Cowbell answering the call during the ring of fire, nice work
Speaker City needs a nice red polo, someone please grab him one. Solid merkins and swings on the tire.
Callahan and Gordons putting in work on the tires
Hope to see Bear Spray at The Bear black diamond on Thursday, time to be the 12!
Thanks to Ebenezer for having the 6, much appreciated!