04/15/2021 - Iron Lion - 4/15/2021 Black Diamond @ Iron LionA
AO: Iron Lion
When: 04/15/2021
PAX:
Number of Pax: 11
Pax Names: Aladdin, Augustus Gloop, Baby Hands, Big Kahuna, Bongo, Bull Hurley, House Arrest, Mellencamp, Patchouli, Wide Right, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bongo
Introduction
Introductions:
—I am not a professional
—You are here at your own free will
—I am not aware of any injuries you may have
—We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Principles of F3
—free of charge
—open to all men are
—held outdoors, rain or shine
—led by men who participate in the workout in a rotating fashion,
—End with a Circle of Trust
Warm-O-Rama
- 10 Arm Circles IC
- 10 Imperial Walkers IC
- Motivators from 10
The Thang
THING 1:
Partner up, one person farmer carries coupons counter clockwise along the path (past the octagon) on way to base of hill while partner RUNS (not a mosey) around path clockwise. When they meet they switch. We will make 2.5 loops total loops to end at the base of the hill. This farmer carry was hands only…no using arms through the coupons.
THING 2:
Partner Diego (Dora’s cousin):
Person one runs up to top of hill while person 2 is doing seated kicks. Each person runs 3 time to top of hill and back.
Murder bunny with partner to next cone (¼ up the hill)
Person one Bernie Sanders to top of hill and runs back while person 2 is doing Turkish getups. Each person runs to top of hill 3 times.
Murder bunny with partner to next cone (½ up the hill)
Person 1 does killer bunnies (a couponless murder bunny using your fists on the ground instead of coupon) to top of hill and runs back while person 2 does abyss merkins using both coupons as stands for hands. Each person goes to top of hill 3 times.
Murder bunny with partner to next cone (¾ up the hill)
Person 1 does crab, 1 reverse crab, 1 bear crawl up the hill and runs back while person 2 does overhead presses. Each person goes 3 times to top of hill total.
Murder bunny with partner to top of hill.
Any pair that finishes early will pick a new partner and mirror them
THING 3:
Partner Farmer Carry Run from top of hill, over the north bridge along the path taking the 2nd bridge to head back to the flag. The farmer carry was more about speed and you were allowed to put arms through the coupons.
NO TIME FOR MARY!
Circle of Trust
Thank everyone for coming out. It’s crazy that I put myself in a leadership role day in and day out at school in front of 100+ people, yet I’m terrified to lead a group of peers. I set two goals this year for F3… run a mile under 6:30 and do 5 pullups… I really should add another to break out of my comfort zone and lead once a month. I only took this Q because someone here called me out… that shouldn’t have to be the case and I’m sorry for that. I ask that you all help keep me more accountable in the future and not take advantage of this wonderful group. Let’s end in an Our Father.
Naked Man Moleskin
Thanks to all the men who made it out this morning for the workout.
- Aladdin- Great to see you again man… it’s been awhile… too long.
- Augustus Gloop- You need to slow down on that hill to give your partner a chance to recover… man you were flying. Great push.
- Baby Hand- Thank you for the push to not only lead a Q, but the push while working on that hill.
- Patchouli- I still can’t get over seeing you with no beard. Great push today.
- House Arrest- I’m still in amazement how you can farmer carry run like you do… I swear you have bionic hands to hold those things.
- Wide Right- How you possibly do three black diamonds in a week is so beyond me. #jealous
- Wine in a Box- … and to think you traded Q days for this mess. Lesson learned??
- Big Kahuna- Damn dude… I LOVE the energy you bring and the push you had for people on the hill.
- Bull Hurley- Great to meet you today and way to push through it.
- Mellencamp- I feel like I don’t see you enough even though you workout almost every day… I need to some to IL more, you need to leave IL more, or maybe both! Good seeing you today.