11/10/2021 - Iron Lion - 1 Thang, 2 Thangs, 3 Thangs, 4

AO: Iron Lion

When: 11/10/2021


Number of Pax: 7

Pax Names: Backdraft, Baywatch, Blues Clues, Daisy, Riunite, Ronda Rousey, Speaker City,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Daisy


PREBLAST – :lion_face: IRON LION :lion_face: – 11/10 – 0515@channel
Join YHC ITG tomorrow morning for a full 45 minutes of many different Thangs. Get even stronger by doing some EC at 0445. Get a group together and run or come to the pavilion for some tires, ropes, and balls. Get 2% better!:muscle: WE ARE IRON LION! LFG! :muscle:

Pavement shoes


HC :point_down:



Motivators from 7

Tappy Taps

Hairy Rockettes

Arm Circles

Calf Stretch

The Thang

Thang 1

Circle up with about 1-2 feet between each PAX, all but one PAX lifts there coupon into the rifle position.  PAX then pass there coupons one at a time to the right full circle 6 times till the coupons are back to their rightful owner.  10 merkins if you need to set your coupon down.  No PAX had to set down their coupon.

Thang 2

Partner up.  PAX 1 runs counter clockwise around the loop in a farmer carry with both coupons, PAX 2 runs the opposite direction, no coupon.  When they meet they switch.  We did this continuously for 10 minutes.

Thang 3

21 – Curls & Big Boys.  21 but adjust reps by 2 each round (19/2, 17/4, 15/6….2/19).  Start with curls, run 40yds between each exercise.

Thang 4

11 – Thrusters & Burpees.  Only 6 minutes till Mary, so modified 5 Thursters run 40 yards, 5 Burpees, run back, over and over till the 6 minute timer went off.


Wide leg situps, Bicycle forward, Bicycle in reverse, LBCs, American Hammers

Circle of Trust

One of my favorite things about F3 is F2, the fellowship.  Honestly, I’m still getting to know many PAX, I don’t know them well or as well as you would your neighbor.  Seeing the activity on Slack and the responses where so many PAX are willing to quickly respond to offer guidance or advice, physically help a fellow PAX, and step up to lead is amazing.   Like an unconditional willingness to help and engage others, most of which you may not know well.  Its beautiful.  If only more organizations, communities, and people in general were so willing, how much better would the world be today.

Many prayers out on slack right now.  Specifically teenage suicide, veteran suicide, and our veterans in general with Veteran’s Day upon us.

Naked Man Moleskin

Ronda Rousey’s bicycle does not go in reverse!  Speaker City’s turkey got cooked!

Great morning, wonderful sunrise, and a fantastic group to start the day with.

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