08/17/2020 - Iron Lion - BLOCKEES, just BLOCKEES – Iron Lion Workout
AO: Iron Lion
When: 08/17/2020
PAX:
Number of Pax: 12
Pax Names: Ant Hill, Catfish Hunter, Chain Link, Cousin Eddie, Goldberg, House Arrest, Mr. Burns, Mr. Nice Guy, Nacho Libre, Ronda Rousey,
DR Names:
Number of FNGS: 2
FNG Names: Piper Cub, Binky
QIC: Ebeneezer
Introduction
Power of ONE! There will be ONE and ONLY ONE exercise ~ the BLOCKEE. Some moseying, but the only variation will be the tunes our HIMs selected in advance.
F3 is a free men’s peer-led workout heat or cold, rain or shine.
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
I am not a professional!
Modify as needed, don’t get hurt but push yourself.
End with a Circle of Trust.
Warm-O-Rama
Pooh Bears 10 (in cadence)
Grady Corns 10 (in cadence)
Squat with overhead reach 10 (in cadence)
Motivators from 7
demonstrated BLOCKEE form, and we were off …
The Thang
Mosey to Octagon
- Blockees E.M.O.M. (9, 6, 3)
Mosey to Covered Shelter
- Blockees E.M.O.M. (9, 6, 3)
Mosey to hill base
- Blockees E.M.O.M. (9, 6, 3)
Run the hill to top
- Blockees E.M.O.M. (9, 6, 3)
Mosey to IL parking lot
- Blockees E.M.O.M. (9, 6, 3)
Mary:
- Top to bottom stretch
Circle of Trust
Simple is Elegant
- Workout was one exercise ~ sometimes simple is all you need
- Don’t Over Engineer Your Life – An example of elegant is an easy solution to a very difficult situation
Silent Prayer.
Naked Man Moleskin
ONE and ONLY ONE EXERCISE??? There were many questions, but enough HIMs were intrigued enough to check it out. The answer is BLOCKEES – simple exercise that hit nearly every muscle group: legs, chest, back, shoulders, abs, arms.
TUNES: Our HIMs came up with an all-star tune line-up:
- Trust, Megadeth – Cousin Eddie
- Welcome to the Breakdown, Rise Against – Goldberg
- Battery, Metallica – Riunite
- Fireball, Pitbull – House Arrest
- Crazy Train, Ozzy – Chain Link
- Sabotage, Beastie Boys – Ant Hill
- A Good Look, Sturgill Simpson – Ronda Rousey
- We’re Not Gonna Take It, Twisted Sister – Mr. Nice Guy
TWO FNGs! Amazing turnout and effort by our HIMs to engage their peers who may benefit from F3. An embarrassment of riches, 5 FNGs across my last 2 workouts I’ve had the Q. Thanks to all!
FAILURE or FASCINATING?: A Q with ONLY ONE exercise could have been a failure, but it seemed to work. The mumble chatter was minimal this morning, but that might have been due to the tunes. It could also have been to due to workout tempo. We moseyed around to 5 spots, and at each spot it was 9, 6, 3 BLOCKEES every minute on the minute (E.M.O.M.) ~ so, not much time for chatter.
TIME WAITS FOR NO MAN: Time slipped away AGAIN, but can’t complain when the time is needed to introduce FNGs. The stretching routine got shorted, but we got ½ of it ~ next Q might just be a total stretch Q?
In sum = 90 BLOCKEES!
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