6/30 TR 10 Rounds with Mike Tyson
Mike Tyson born today in 1966.
Before Don King, Robin Givens, and biting ears, he was the most feared fighter of all time with an unmatched work ethic and hunger for dominance.
Today, we wanted to go 10 rounds with the champ.
Warm Up
Michael Phelps( also HIS birthday) – bent over and slow
Front leg swing
Side leg swing
Lunge tilt stretch and rotate
Knee to chest single
Knee to chest double
Iron Cross
ME:
Simulated boxing match.
10 rounds
3 minutes max effort
1 minute rest
Partner up, line up on end line.
1t partner backpedals to midfield, performs a Bobby Hurley, sprints back to 2nd partner, who is performing exercise, then switch, repeating until the end of each 3 minute round. 1 minute rest, then repeat with next exercise.
3min of work/ 1min of rest
Round 1: Prison Cell Merkin Burpee
Round 2: Iron Squats
Round 3: Flutter Kicks
Round 4: Hurpees (HR burpee)
Round 5: Iron Mikes (jump lunges)
Round 6:Jim Braddock WWIIs
Round 7: Contra Burpee s
Round 8: Nolan Ryans
Round 9: KNOCKED DOWN
Round 10: TKO
Just like Iron Mike, we didn’t make it the full 10 rounds, but we made sure to save time for a round of Mike Tyson’s let by the incredibly flexible Loonie:
Mike Tyson
Place your feet against a curb or wall while in a plank position. Contract the legs for a horizontal squat. (1) Extend legs (2) Perform a Merkin (3) Return to starting position (4).
COT
-10 Burpees For 10 PAX completing WEEK 4 of the Triple Play/Grand Slam Challenge
-Wishing Crash Cart’s wife luck in returning the workforce after being a stay at home mom.
-Quarterly Report this Saturday at TBR.
https://docs.google.com/spreadsheets/d/1p1jIAlhO1ANCBgZEdz6LTZXVYzrxFeDruGYW7d6Yo6c/edit?usp=sharing
-Meat & Cream™️ Saturday at Audubon Park Pool https://goo.gl/maps/9eVXnJtrSC4kTPQ77
-Post your Triple Play/Grand Slam progression on the Mega Doc https://docs.google.com/spreadsheets/d/1GsoPhxTdxpLNFYCLPWSVUOMNLN6w-potWpTlpaH-0-Y/edit
Post fight Analysis:
Wow! That was hard.
Several weeks ago I was humbled by my lack of cardiovascular fitness during a Red Tape Kings Dominion Q.
Earlier this week at the Piranha, Deep Dish reminded me that my flexibility is not where I need it to be….and also that my stamina sucks.
Today I wanted there to be nonstop aerobic/anaerobic challenges. I think that was accomplished.
But the now predictable occurrence is all of us picking each other up when things get hard.
There is modification.
There was encouragement.
There was some moaning and groaning without malice.
But there is absolutely no quit in anybody who was out there today. The bonding and camaraderie that occurs in the gloom, which was particularly gloomy today with the fog, was well worth the inability to get out of the car when I got to work today. AYE!