04/08/2021 - Iron Lion - And then there were 5
AO: Iron Lion
When: 04/08/2021
PAX:
Number of Pax: 5
Pax Names: Flush, Goldberg, Mr. Belding, Rainman, Sulley,
DR Names: 0
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
A little rainy, but otherwise beautiful weather!
Warm-O-Rama
Mosey the full loop of the parking lot.
Circle up in parking lot.
Shoulder Stretch – arm across body
Neck Rolls (to the left first, 5 rotations, then the right)
Quad Stretch
Hamstring Stretch
Calf Stretch in Downward Dog position
Arm Circles Forward IC (count to 10)
Arm Circles Backwards IC (count to 10)
The Thang
Thang 1
50 Curls, 50 Bent Rows, Mosey a 1/2 lap in the parking lot.
Mosey to the pavilion. Use the picnic benches for the following:
40 Step-Ups., 20 Derkins, then mosey to the stairs. Go up and then down and then back to the pavilion following the cone path.
30 Step-Ups., 15 Derkins, then mosey the same path.
20 Step-Ups., 10 Derkins, mosey the same path.
10 Step-Ups., 5 Derkins, mosey the same path. SSH for the 6.
50 Curls, 50 Bent Rows, Mosey a 1/2 lap in the parking lot.
Thang 2
Big Boy Sit-Ups with coupons and Stair Merkins Circuit:
10 BB IC with coupon starting on the group overhead each time, then should be about 10 Merkins while “walking” up the stairs. 10 Dips at the top.
Rinse, repeat for 3 rounds.
Mosey back to the parking lot.
50 Chest Press, 25 Overhead Press
Mary
On your twelve – several minutes of planking, switching to right hand, Full Plank, Low Plank, left hand, low plank with one foot over the other ankle, etc.
LBCs IC to 50 count
Finish at 0600.
Circle of Trust
Talked a bit about “Finding your Tribe” – how important it feels for us to be men who have found their tribe…their “people” that they can feel honest, genuine and transparent with. This leads us all to push one another to be stronger, better, more courageous men. This is F3 for me and I am grateful that I have found my tribe. I encourage all of you to do the same if you haven’t yet.
Naked Man Moleskin
N/A