12/23/2019 - Iron Lion - 12/23/2019 Iron Lion
AO: Iron Lion
When: 12/23/2019
PAX:
Number of Pax: 15
Pax Names: Ann Arbor, Baby Hands, Belichick, Bjorn, Blueprints, Buttermaker, Cousin Eddie, Ebeneezer, Face Plant, FakeID, Magellan, Ronda Rousey, Shandy, Trickle,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nacho Libre
Introduction
F3
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
No glory muscles
No long distance bullsh*t
Short burst of max energy
Warm-O-Rama
Side straddle hops 25
Abe Vagotas 10
Tippy Taps 10
Arm circles front/back 10 count
Moroccan night clubs 50
The Thang
Mosey with coupon
Thang 1 – Dora/Bear Crawl
partner 1 -bear crawls up hill, runs down
partner 2 – exercises
Finish 100 coupon thrusters, 200 big boys, 300 squats
Hold plank for the 6
Mosey with coupon
Thang 2 – Bear Crawl/crab walks/kareoka ring of fire
Single file bear crawls in a circle, after 1 rotation Q does 10 Merkins while everyone else holds plank, second rotation completed and the person to the Q’s right does 10 Merkins while the rest hold plank, etc. We did 3 rotations of bear crawls, 1 crab walk, and 3 kareoka.
Mary – Shadow boxing, working our way up to 5 punch combos
pick your poison ab work – 3 sets of random ab work picked by PAX
Circle of Trust
Thank you for coming. I started coming to F3 because of the fitness but now I do it for the friendship. In case you didn’t notice, I don’t need to workout anymore because I’m in such awesomely awesome shape but whatever.
Gospel last week was about Joseph stepping up and getting the job done. Be Joseph, be the guy who steps up without fanfare and without looking for a bunch of recognition. That’s F3.
Prayer- God help me to remember that I will face nothing today that you and I together can’t handle.
Naked Man Moleskin
Prayers for Fake ID and his wife- c section scheduled for Friday. Good luck, Bud!
Baby Hands was giving out hugs to everybody. He loves them now.
Bump Run on the 26th
Nacho Libre Q part 2 tomorrow at Iron Lion.