03/30/2023 - Iron Lion - Bruce Lee encore

AO: Iron Lion

When: 03/30/2023


Number of Pax: 3

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie


Pre Blast:  Iron Lion Bootcamp 3/30/23 5:15AM

Since YHC is double tapping over at DT and Bronco has a leg focused workout planned, come start your day with an ab-centric workout with yours truly.  No coupons needed.  HC in the thread.

The Scene:  With a lot of PAX out of town or just not wanting to come to Iron Lion, the HC’s were very light last night.  Looks like it will just be me, Bob Ross and SpeakerCity.  Fast Forward to this morning and I overslept and took too long in the bathroom so I was 2 minutes late.  I apologized profusely, turned up some classic rock for BR and got started.

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.


Neck rotation to the right – IC (4 count) x 10

Neck rotation to the left – IC (4 count) x 10

Arm circles – IC (4count) x 10 FW, then 10 BW

Shakira’s – IC (4 count) x 10 – hip thrust right (1) back to center (2) hip thrust left (3) back to center (count)

Finkle Swings – IC (4 count) x 10 each leg

Mosey to the Octagon

The Thang

Bruce Lee is a 6 exercise routine that is focused on the core.  

Each exercise done In 4 count Cadence (IC) x 11 reps

  1. American Hammer
  2. Leg raises
  3. LBC’s

Run the lighted path above the Octagon, hold plank for the 6

  1. Heel Touches
  2. Crunchy Frog
  3. 100’s.

Run the lighted path above the Octagon, hold plank for the 6

I added the following 3 exercises so that the total rep count would be 99 for the round (a Wine in a Box inspiration)

  1. Sleeping Hillbillies – right side
  2. Freddie Mercury’s
  3. Sleeping Hillbillies – left side

Run the lighted path above the Octagon, hold plank for the 6

Repeat 1-9 as needed.

For the second round, we did all the exercises 1-9 x 11 IC and then ran the loop.  We made it through the first set of the third round before heading back to the flags.

Mosey back to the flags at around 8 minutes to 6am


Plank routine – this involved one of my favorite planks, the Y plank (low plank, pull elbows together, spread legs apart)

Circle of Trust

Announcements expertly recited by Speaker City

Name – o – rama:  Cousin Eddie, Speaker City, Bob Ross


Hotbox, Boy Sandwich.  Nashville.

Dear Lord, thank you for this morning.  Thank you for all that you do for us that we don’t appreciate.  Help others to see the truth they need to see in order to make the world better.  Please protect all of us as we go about our day.  Amen.

Naked Man Moleskin

I did a version of this workout about a year ago.  A lot has changed since then.  My FIL was diagnosed with Alzheimer’s and we moved him into assisted living and sold his condo.  We are planning our first trip with the kids to Chile.  It’s been about 17 years since my M has been back home.  A lot has stayed the same.  Consistency of purpose will help you be present when you need to be.


Cousin Eddie