01/14/2023 - Iron Lion - B.O.R.I.N.G.
AO: Iron Lion
When: 01/14/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: Early Iron Lion 1/14/23 5:15am Bootcamp
It’s going to be BORING. Bring your coupon. HC in the thread.
The Scene: Low 20’s – will have to keep moving
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.
Warm-O-Rama
SSH – IC (4 count) x 25
Goofballs – IC (4 count) x 20
Monkey Humpers – IC (4 count) x 20
The Thang
B.O.R.I.N.G.
As Many Reps As Possible – partner up. Partner is your timer.
Burpees – Partner Farmer carries coupons around half the parking lot
Overhead Press – Partner moseys around the full parking lot
Reverse Crunch – Partner Farmer carries around half the parking lot
Irkins – Incline Merkin on coupon – Partner moseys around the full parking lot
Newton’s Cradle – Partner Farmer carries around half the parking lot
Ground Pounder – Partner moseys around the full parking lot
Repeat as needed from the top
Mary
American Hammers – IC (4 count) x 20
LBCs – IC (4 count) x 20
Heel touches – IC (4 count) x 20
RECOVER, RECOVER
Circle of Trust
Announcements
Love Your Neighbor volunteer opportunity
Patriot Challenge
Put your ICE in your slack profile, look at my profile as an example
Name – o – rama: Cousin Eddie, Columbus, Daisy, Iguana, Cowbell, Ebeneezer, Mortimer, Country Grammar, Indeed
Prayers
F3 Knoxville
Cardinal’s family
Hotbox
Nacho Libre
People in California
War in the Ukraine
Lord, thank you for this wonderful morning and bringing these men together to exercise their bodies in order to clear their minds and open their hearts. Protect them as they go about their day and protect those they come in contact with.
Naked Man Moleskin
Lately I have been angry at a lot of things in my life. Mostly my job. I’ve had dreams of winning the lottery but the times that I have played, I obviously haven’t won so I’m afraid to waste my money. Work has become unbearable to the point that I feel trapped and not sure if there is a way out.
But, I’m trying to take deep breaths, stay focused in the moment and really manage my work time and my life time. It is a difficult balancing act.
Peace,
Cousin Eddie