09/17/2020 - Iron Lion - AO One Year Anniverary
AO: Iron Lion
When: 09/17/2020
PAX:
Number of Pax: 6
Pax Names: Bandwidth, Catfish Hunter, Cousin Eddie, Moonlight, Mr. Nice Guy, Rainman,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
1 Year Anniversary
Iron Lion – 9/17/20 5:15AM
Another YEAR, Another DAY. Come out to Iron Lion for the FIRST time or 365th! No coupons needed. We will explore the space and leave no trace.
The Scene:
Another vanglorious morning. Not too hot, Not too cold, just right. YHC pulled just as the Black Diamond crew was finishing burpees and running to their next thang. I didn’t have any setup as Goldberg had already put cones out on the football field. Time to plant the flags and await the small group that had HC’d the night before.
WELCOME AND DISCLAIMER:
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Global Warming – Hold Al Gore, shuffle clockwise first, (5 Burpees, 10 Plank Jacks, 20 Monkey Humpers, 30 Mountain Climbers)
Mosey to backside of hill
The Thang
MAGIC
Mountain Climber Merkin (4 count – 1, 2, 3, down) Ladder from 15, run up hill, 14, run back down, 13, etc… SSH for six
After the IPC week 3, this was not the best idea but pain is just weakness leaving the body, Aye? 🙁
Mosey to bridge
Apple Turnover – bear crawl across bridge one way, then flip and crab walk across bridge the other way Mosey to football field – hold People’s chair for the six
Gunners – 10 American Hammers IC, 5 Burpees, sprint 50 yards (lighted cones), repeat. Mosey to Basketball courts – hold plank for the 6
Indian Bear Crawl the long length of the court
Chilly Broad Jumps – the PAX seemed to really like this one. Mr. Nice Guy called it fun.
Mosey back to the parking lot for Mary.
Mary:
Cooler – low plank, then side plank (4 count) x 10 each side
Freddie Mercuries (4 count) x 30
Flutter kicks IC x 25
Reverse crunches IC x 25
Dollies IC x 25
Circle of Trust
ANNOUNCEMENTS
See the info only no chatter channel in Slack
F3 Concierge service – this is an ongoing initiative
Sign up to Q
PRAYER REQUESTS
Wet Wipe’s FIL, Mr. Miyagi’s continued recovery, all those left unspoken
Naked Man Moleskin
Bob Ross, Rusty and I were just a few of a bunch of volunteers that helped with a charity event at the Lisle Community Park in early 2019. As we finished cleaning up and walking back to our cars, we all had the same thought at the same time, “this would be a great AO”. We floated the ideas to some in leadership and I didn’t think of it again. Then Trickle and Faceplant reached out to me about being a site Q. The rest as they say is history.
After over a hundred workouts at this location and many FNGs, Iron Lion is coming into its own. Just like the Ridge has become a Crossroads between Naperville and central Illinois, the Iron Lion can become the stepping stone between Naperville and the rest of the western suburbs. Keep EH’ing your friends, your family your acquaintances. Be on the lookout for other AO’s. One way we can continue to support our brothers is by going to other AO’s outside our comfort zone. On Sept. 25th, La Grange is having a Big Bang at Memorial Park. Let’s show up in force and show the area around La Grange what’s possible.
Let’s pray: Lord, watch over each of these men as they go about their day. Grant them your peace and wisdom. May each of them positively influence those around them.
Peace,
Cousin Eddie