04/22/2023 - Iron Lion - B.D.A.Y.S.

AO: Iron Lion

When: 04/22/2023


Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie


EARLY IRON LION 4/22/23 5:15 AM

THE PARTY DON’T STOP!  Continue the celebration at THE LION. NO COUPONS NEEDED.  HC in the thread.

The Scene:  Mid 30’s and clear.  Will have to keep the pax moving.

5:05AM – just woke up…messaged Cable Guy right away that I would be late.  Pulled in at 5:20am and saw the pax warming up.  Parked the car, got out and they were gone?!  Suddenly they jumped out from behind another car and yelled, “SURPRISE!” LOL Cable Guy covered the Welcome, Disclaimer and Warmup.  Those are left here for historical reference.

Welcome & Disclaimer

F3 has 5 core principles:  1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.

In cadence (IC) is the rhythm in between each rep or the body movement between each rep.

Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.  Our credo is to leave no man behind and leave no man where you found him.


SSH – IC (4 count) x 47

Monkey Humpers – IC (4 count) x 23

Arm Circles – IC (4 count) x 12 FW, 12 BW

This is when I showed up.  According to Cable Guy, it sounds like his warm up was very similar to what I had planned.

Rebel Run to the East Branch of the Dupage River

The PAX seemed to forget that they were supposed to run from the back to the front.  Oh well, maybe a rebel run is single file in formation mosey.

The Thang


Partner up – Partner 1 does the exercise, Partner 2 runs to the bridge, bear crawls across, crawl bear back, runs back to partner and flapjack.  Didn’t realize how far the bridge was from the small wall.

Complete the following reps as a team:

Burpees x 50

Dips x 100

Aussie Burpees x 150

At this point I realized that the complexity of the movement coupled with the rep count was going to use up all the time.  So at this point, I modified the workout so that each PAX gets in a round of each exercise, AMRAP while your partner runs to the bridge.

Y Squats x 200 – From standing position, raise arms overhead imitating a Y.  Perform a squat with legs as close together as possible.  Modify as needed.

Step Ups x 250 each leg is 1

Rebel Run back to flags…this time I started at the back so that they got the idea to run to the front.

We arrived at 5:59am so we held plank until 6am and did not do Mary.

This would have been Mary:

Very Beary Mary

Alternating Shoulder Taps – IC (4 count) x 23

Side bear crawl around to the right

Annies – IC (4 count) x 24

Side bear crawl around to the left

LBCs – IC (4 count) x 47

Recover, Recover

Circle of Trust


Blood Drive tomorrow.

Check Slack for the rest.

Count-o-rama:  11

Name – o – rama:  Cable Guy, Polar Express, C-Bus, Cousin Eddie, Squeaks, Mortimer, Brady Bunch, White Tail, Magellan, Beanie Baby, Greatest Showman


Hot Box

Boy Sandwich

Columbus grandmother


Other intentions given

Naked Man Moleskin

Not sure what to talk about today.  I’m trying hard to listen to my gut and to the universe.  A lot of wheels are in motion at work and at home and it all seems to be too much at times.  So, I guess my thoughts for today are to take time to slow down and really think about your life and where it is going.

Lord, thank you for this wonderful morning and having these men out to make their bodies stronger, their minds sharper and their hearts cleaner.  Please protect these men and their families as they go about their day and all with whom they come in contact.  Amen.


Cousin Eddie

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