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.

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