02/12/2020 - Iron Lion - 02/12/2020
AO: Iron Lion
When: 02/12/2020
PAX:
Number of Pax: 24
Pax Names: Ann Arbor, Belichick, Brooks, Buttermaker, Cousin Eddie, Drago, Face Plant, giblets, Goldberg, hot box, House Arrest, Joliet Jake, Karl, Moonlight, Mr. Belding, Mr. Miyagi, RoachCoach, Ronda Rousey, Smalls, The Cornbread, Townie, Turner,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nacho Libre
Introduction
Longhorn (not on Slack yet) and Undertaker (from F3 Cleveland) joined us as well.
Today was all about slowing it down and doing things the right way. Form was the focus, not speed. We had to put our egos away today.
5 core principles
Free
Open to all men
Held outdoors, rain or shine
Led by men, rotating fashion
End with circle of trust
Disclaimer
Free, volunteer, peer led
Not a professional
I have no knowledge of your injuries
Your responsibility to be safe/modify
Warm-O-Rama
Warm a rama:
Motivators – 7
Bat Wings + 1 – 20 forward, 20 backwards, 20 overhead claps, 20 seal claps, 20 morocaan dance clubs all in cadence
Run up to Baby Hands Hill and back
The Thang
Craaaaaaaaazy Eights – 4 sets, 1-2-3 “1” Cadence
- 8 Curls – 3 seconds down, flat part of coupon hits the thighs
- 8 Merkins – 3 seconds up, flat backs, only chest touches
- 8 Shoulder press – from chin up 3 seconds, full lock out, no legs to cheat
- 8 Goblet Squats – 3 seconds down to parallel, flat backs, coupon held between hands at chest level
- 8 Lion Kings – an absolute mess, I should never be left in charge of these
- 8 – methodical 6 count, no sprawling, real merkin, no ground humping
- 8 Bent over rows – flat back, to the navel, up 3 seconds
- 8 Dips – legs straight out in front,3 seconds down, full lockout up
4 sets – Mosey after round 1, bear crawl after round 2, crab walk after round 3
Mary:
Yoga stretch – cat/cow then cobra/downward dog
Additional stretching
Circle of Trust
Teddy Roosevelt – “A soft, easy life is not worth living, if it impairs the fiber of brain and heart and muscle. We must dare to be great; and we must realize that greatness is the fruit of toil and sacrifice and high courage . . . For us is the life of action, of strenuous performance of duty; let us live in the harness, striving mightily; let us rather run the risk of wearing out than rusting out.”
Don’t rust out men, grab the bridle between your teeth and wear out. Aye?
Naked Man Moleskin
In honor of our Cleveland guest, Belichek (who grew up in Cleveland) led us in a “Dawg Check” chant. He then brought out 3 terrible Brown’s jerseys (Couch, Winslow Jr, Chris Spielman – who retired before ever playing a game with them) and asked Undertaker to choose one as a souvenir from his visit to the Iron Lion. Sheepishly, he chose the Spielman Jersey admitting he owned the other 2 already.
Like a T Ball Mom on snack duty, Goldberg had gatorades and protein bars for everyone afterwards. He also supplied awesome music. Shout out to Cher!
Line of the day by Townie: Just after arriving, “Man, this feels like a frat party. All we’re missing is the keg!”