03/09/2022 - Iron Lion - Bag of Tricks

AO: Iron Lion

When: 03/09/2022

PAX:

Number of Pax: 9

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Rain Man


Introduction

Whether you need to get your head right or get a good sweat in, tomorrow at the Lion will be a good start to your day. We’ll be accountable to ourselves and one another. We’ll run on occasion, stabilize our joints and be purposeful in our movements. I’ll reach into my bag of tricks and bring a fire playlist. HC below and bring shoes that you don’t mind being on pavement and grass. SYITG.

Warm-O-Rama

  • Side straddle hops (25x IC)
  • Forearm Presses
  • Hand Pulls
  • Forearm Presses
  • Hand Pulls
  • Side straddle hops (20x IC)
  • Mosey
  • Jump Rope

The Thang

Five groups of two rotated through five stations. Each PAX performed each exercise at each station prior to rotating.

  • Station 1: J-bands (x40); Band pulls
  • Station 2: Monster Walks; Weighted run (75% max speed)
  • Station 3: Iron ball curls (x25); Merkins (x25)
  • Station 4: Step-ups with ankle weights (20 total); Prone iso band leg abduction holds
  • Station 5: Bernie Sanders pulling coupon with iron balls (w/ ruck sack); Air squats

Circle of Trust

Inspired by the CoT from Toby of F3 Crossroads, I thought it would be a good idea to extend part of his message to F3 Naperville as it applies to many PAX around the world.

It’s very easy to get into a negative headspace. Defeat, failure and anxiety are among the many feelings that run through the souls of us daily. We look for moments of positivity, a light, a message that may lift us up and guide us to back to feelings of invigoration or great contributions to friends, family or society.

But many can’t get back to neutral, unfortunately, and we lose them one way or another.

If you or anyone you know may benefit from talking to someone about suicide or mental health, there are many resources available. By starting a conversation with someone at the Suicide Prevention Lifeline, 1-800-273-8255, help is available and a good first step to reducing self-harm and saving lives.

Naked Man Moleskin

Decent vibe this morning. I wasn’t happy with the flow of the bootcamp so that’s why I incorporated the slingshot run in the end. Putting on and taking off ankle weights seem to take up too much time. I’ll avoid those in the future.

The playlist varied and I think I covered my bases:

  1. The Nights – Avicii
  2. Atlas Falls – Shinedown
  3. C.R.E.A.M. – Wu-Tang Clan
  4. Over the Hills and Far Away – Led Zeppelin
  5. Goosebumps – Travis Scott
  6. Moon Baby – Godsmack
  7. Savior – Rise Against
  8. Don’t Stop the Party – Pitbull
  9. Heart of a Champion – Nelly

Leave a Reply