03/05/2022 - Iron Lion - Brought to by the letter H
AO: Iron Lion
When: 03/05/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Remember on Sesame Street how each episode was brought to you by a letter and a number? Tomorrow morning will be something like that. This beatdown will be brought to you by the letter H and the number 15. Come start your Saturday early and bright where the air is sweet. Bring those coupons and HC for the beat(down).
The Scene: Partly cloudy and 40 degrees. YHC arrived with plenty of time to lay some cones on the hill. Almost everyone was there that had HC’d the night before…where was Brooks?
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.
Warm-O-Rama
Hairy Rockettes – IC (4 count) x 15
Hillbillies – IC (4 count) x 15
Let the air out of the spare – IC (4 count) x 15 each side – hold coupon in one hand at your side while standing, crunch obliques in opposite direction. Then flapjack.
At this point I realized I had left my speaker in the car. PAX agreed that they would like music so I quickly grabbed that pulled up Amazon Music, started the Workout Music playlist and off we went.
Set coupons off to the side.
Rebel Run to the far side of the Hill
The Thang
THANG 1 Hill Check
YHC had 3 cones set up: one at the base, one about halfway up and one at the top.
Partner up – Partner 1 bear crawls to cone then runs to the top, 15 SSH, run down to cone, crawl bear back to partner. Partner 2, AMRAP hand release burpees. Flapjack. Rinse and Repeat until Q calls it. We each did 2 rounds. From the bottom, we all ran to the top collecting the cones along the way. When we reached the path, we lined up again for a Rebel Run back to our coupons.
THANG 2 CBD OIL
Colt 45 – 15 bottom half-15 top half-15 full Curls with Coupon
Bolt 45 -15 half way down -15 halfway to full down -15 Full Squats with Coupon
Dolt 45 – 15-15-15 Dips on picnic bench with feet on coupon
One Call – IC – (8 count) x 15 – Start in Merkin/Plank position. 1 – Down; 2 – Hand Release; 3 – Up and hold; 4 – Floyd Mayweather Punch Right arm; 5 – Right arm down; 6 – Floyd Mayweather Punch Left arm; 7 – Left arm down; 8 (which would be the PAX count of 1, 2, 3, etc) – Full plank.
This many reps sucked.
Imperial Squat Walker – IC – (4 count) x 15 – Starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow.
So one of the great things about Early Iron Lion is the mumblechatter because you just never know what you will hear out of context. At one point, as one song ended, I hear Nacho Libre say, “not just hard core porn, searching for Michael Jordan hard core porn.” WTF? 😂
Louganis – IC – on the UP x 15 – With a coupon, hold the coupon overhead at full arm extension and do a big boy sit-up, keeping the coupon overhead during the entire motion.
Mary
Heels to Heaven IC (4 count) x 15
Flat on your back, with hands under your 6 and feet together and 6 inches off the ground, bring your knees up to your chest, then raise your heels up toward the sky. Lower knees to chest, then kick feet back out to the original position.
Hammers IC (4 count) x 15
Hold Plank – various stretches until 6am (calf stretch, runners stretch, hip flexor with arm extension, back crouch)
Circle of Trust
Announcements
This was a bit of a round robin, Riunite expertly gave them but others chimed in.
Count-o-rama: 8
Name – o – rama: Cousin Eddie, Riunite, Nacho Libre, Cable Guy, Dingo, Shoeless, backdraft, Flush
Prayers
Continued prayers for Europe and the hope that the spread of disinformation is stopped by the truth.
Naked Man Moleskin
“No man is free who is not master of himself” – Epictetus
Epictetus taught that philosophy is a way of life and not simply a theoretical discipline. To Epictetus, all external events are beyond our control; we should accept whatever happens calmly and dispassionately. However, individuals are responsible for their own actions, which they can examine and control through rigorous self-discipline.
The Christian faith entered the season of Lent. This is the season of self-discipline. The season to see what you can do without or do extra and be better for it.
Peace,
Cousin Eddie