03/23/2021 - Iron Lion - 3.23 IL Tour of the AO
AO: Iron Lion
When: 03/23/2021
PAX:
Number of Pax: 14
Pax Names: Baywatch, Big Kahuna, Bootlegger, ChainLink, Chazz, Cousin Eddie, Ebeneezer, Flush, Happy Meal, Magellan, Mellencamp, Mr. Nice Guy, Sputnik,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sulley
Introduction
We had some beautiful weather this morning so I decided to get out and tour the AO. Convergence really showed what the Iron Lion has to offer and since we had a warm, dry day, it felt like a great time to get out of the parking lot. We did some running, some coupon work, some hills, and wall sits. Really tried to work the whole body today.
Warm-O-Rama
Motivators X 7
Tappy Taps in cadence to 10
Arms Circles in cadence to 10, forward and backwards
Slow Burpees X 5 – “Slurpees”?
The Thang
We took off to the practice field to the south of the AO to do pull ups on the goal posts. Not all Pax are as tall as Sulley, so we had to modify since many could not reach the bar without the 2 feet of snow we’ve grown accustomed to. We ran to the north end of that field and did some modified pullups, basically like an inverted pull up on an apparatus that can really only be defined as some sort of stand or cooking grate. We did this 5 times.
Ran to the “Dorn Dunes” – the hill right by the pedestrian bridge. Started at the base, did 10 merkins, bear crawled up the hill, 10 Bobby Hurleys at the top, and crawl beared down. This was supposed to be a backward lunge, but the conditions were too slippery. This circuit was completed 5 times.
Ran back to the flags for some coupon work. YHC hates running with coupons, so they stayed put. We did 30 chest press, 20 lat pull overs, 10 thrusters. SSH for the 6.
Then we ran to the high school parking lot. 25 Big Boys were done.
We took off to the base of the sled hill. We did 1 Bernie Sanders with a mosey down and then lined up in groups of 4-5 and raced up the hill.
A mosey back to the high school for a 1 minute wall sit.
Then we took off back to the flags, Indian Run style (3 teams of 4 or 5) for 2 sets of 10 coupon merkins, 25 step ups, 15 coupon jump overs, and 20 curls.
Finished with a bit of Mary until 6:00AM.
Circle of Trust
Talked today about how most new coaches talk about building a culture at their opening press conference, but rarely do they ever mention what that culture is actually going to entail. F3 comes with a culture built in and a group of HIMs that do their best to live it. We have the 5 tenets we start each workout with and then build upon that as we focus on the 3 Fs. Not only are we working out together, but there is time for fellowship, faith, and time helping out the community with concierge services.
The way this all comes together though is through authenticity. We need to focus on being authentic and not just saying we are going to do something and not follow through. Authenticity breeds trust and that is what we need in every aspect of our lives. Make your yes mean yes and follow through on what you promise. It is easy to say something and not execute, but take this day as a day to really say and do what you are going to actually do.
Naked Man Moleskin
Thank you all for coming out today. YHC had a great time putting this together. After my VQ (this was time #2), I was worried about not having enough material to fill the time. We finished right on time today so I was pleased with that. I know I have been feeling it as we get to some larger rep numbers so I wanted to keep people moving and keep changing the scenery and body region focus. We did some legs, arms, and core while trying to keep the cardio up by being on the move constantly.
As we get more light ITG I think these roving workouts will be my norm. We were just over 1.5 miles today which is where I was targeting. I was happy with the way things progressed throughout. I had to make some early modifications to the plan due to conditions, but luckily the Pax were flexible. Hill grass might be slicker than flat grass… who knew?
Huge thanks to Ebeneezer for having my 6 and really making sure everything was running on point. That guy is a great leader, he’ll offer suggestions without taking over and you know he’ll pick you up if things get off track. I really appreciate him as my 6 today.
I really want to get better about recognizing individual performance during my Qs. It’s great to get a call out in a backblast. Right now my mind is still very focused on what is at hand and what is next and how the timing will all work out. As I get better, the individual recognition will improve. I think the tour of the AO went well and look to continue to incorporate moving around that great space and find new ways to incorporate that which we have been given.
I know Baywatch is not an FNG. Just couldn’t get him loaded in the list of PAX.