01/29/2022 - Iron Lion - Bis Tris and Quads
AO: Iron Lion
When: 01/29/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flight Deck
Introduction
This was my VQ! 20th post, meant we kept things in reps of 20. Focusing on Bis, Tris, and Quads
Warm-O-Rama
Motivators from 6
Arm Circles
Quick Feet
High Knees
The Thang
Mosey together
11’s modified to 20 – Curls and Merkins with sprints to and from
Mosey
3 rounds: 20 bent over rows, 20 skull crushers
Lunge to other side
Squats
Backwards lunge
Calf Raises (20)
Monster Walk
Side Squats (20)
Walk Backwards
Calf Raises (20)
Walk with Calf stretch
Squats (20)
Lunge with side stretch
Freddy Merkins (4 count 20)
Big boys (20)
Walking Side lunges – back and forth (Poop Decks?!?)
Mosey
LBCs
Circle of Trust
Shout out to Daisy for bringing me to F3!
This was my 20th post and my VQ! I truly appreciate everyone who was able to make it to my VQ. Over the last week I had an opportunity to attend a leadership course. In this course they challenged us to find our leadership philosophy. Mine came down to a few bullets: Trust/Transparency, Ownership in my teams successes and failures, and be uncomfortable/challenge my self and my team. F3 is there to help with all of these, and I am truly grateful for this group. This group has helped me find my footing in a new area and build a stronger foundation. People ask me why I am doing these work outs at 5:15 in the morning, why I am outside in the cold, is it for weight loss, is it to be able to run longer? My goal is to do this until I am 70 or older. I feel that way because of this group, and the amazing men in it.
Thank you all for the support, and thank you for the opportunity to grow stronger with you all
Naked Man Moleskin
During our walking side lunges it was suggested these should be called PoopDecks!