06/01/2020 - Iron Lion - 1st of the Month
AO: Iron Lion
When: 06/01/2020
PAX:
Number of Pax: 8
Pax Names: Baby Hands, Bongo, Cousin Eddie, Goldberg, Hootie, House Arrest, Magellan,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Hot Box
Introduction
I am not a professional!
F3 is a free men’s workout heat or cold, rain or shine.
Workouts lead on a volunteer basis in a rotating fashion.
Modify as needed, don’t get hurt but push yourself.
Please remain aware of our spacing with our new concerns regarding Covid 19.
Warm-O-Rama
Warm-O-Rama
Head circles – both directions
Motivators from 7
High knees 15 IC
Butt Kickers 15 IC
Arm circles 15 IC – Front/Back
Merkin- one arm side balance 15
Time to get to work!
The Thang
Coupon mosey to bigger parking lot at the base of the hill.
Coupon ring of Fire
John Cusack coupons while each pax does 10 over head press
Run approximately 40 yards out and back following each exercise or group of exercises. We will add a new exercise each round.
Burpee jump over coupon – 10
Crab walk position toe touch- 20 (each leg is 1)
Plyo Push-up 10
Goblet squat 15
Side to side ski abs from plank position 10
We ran up to the top of the Lion’s Hill and took a moment to enjoy the sunrise. Back down to grab coupons.
Coupon Mosey back to Flags
10 minute Yoga progression
Chaturanga prior to each move. Each move was completed both R and L.
Runners pose
Crescent pose – back Ankle stays straight and toes stay on the ground with heel up
Warrior one – same as crescent but Back ankle is turned and heel is on the ground
Warrior 2 – arms front and back
Reverse warrior
Circle of Trust
Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. But it doesn’t work that way. Most people need forcible contact from another person in order to replace their negative Habits with positive ones. This help is best delivered in the form of the Positive Habit Transfer (PHT) .
Naked Man Moleskin
The truth is there are very few of us that can break bad habits or start positive habits without the positive impact or influence of others. We were built for community and therefore excel when we have accountability. My personal battle was/is with chewing tobacco. I needed the impact and accountability of others to finally quit. Plain and simple.
Who are you positively impacting today?