09/24/2020 - Iron Lion - Burpees Around The World 🇵🇭🇲🇳🇷🇺🇺🇲🇧🇷🇯🇵
AO: Iron Lion
When: 09/24/2020
PAX:
Number of Pax: 7
Pax Names: Bob Ross, Goldberg, Mr. Nice Guy, Nosejob, pi 3.14, Rainman, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Woke up at 4am and started the coffee percolator. Packed my bags for the long flight. Arrived at the AO at 5:05am and planted the shovel flag. PAX arriving by 5:10, BR coming in 🔥.
55°, perfect work out weather
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Motivators in cadence from 7
Mosey to entry of parking lot
SSH in cadence 25x
Mosey back to flags
Stretching
Good mornings in cadence x10
Abe Vigodas in cadence x10
Arm Circles 10
Calf Stretches OYO
The Thang
Journey to Brazil
Brazil Marching
(1 minute under tension)
Similar to heal touches with butt in the air
Start by lying on your back, with your knees bent. You will want your toes off of the ground (curled into your shins) to focus the tension on your glutes and hamstrings
Next exercise
Step-ups
Head to Australia
Australian Swimmer
(1 minute under tension)
Set Up: Start by lying on your stomach.
Cue 1: Lift your legs and chest off of the ground into a Superman hold.
Cue 2: Kick your legs up and down as you alternate your hands reaching forward. Hold this position until the clock runs out
Aussie Burpees
(1 minute)
Groiner with a hop
Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.
Floridian Flamingos
(1 minute under tension)
Setup: Start in a tall standing position.
Cue 1: Anchor your heel to your butt with the same-side hand, balancing on the ground with one foot.
Cue 2: Slightly bend the knee that is in contact with the ground.
Cue 3: Hinging at the hips and keeping your back as straight as an arrow, reach down and tap the foot. Reset. Repeat with the opposite side.
Regular Burpees
(1 minute)
Japan
Japanese Sumo Burpees
Set Up: Start in a tall standing position with your feet just outside of your shoulders and your hands placed high overhead.
Cue 1: Lower your hips. Do your best to meet or break parallel to the ground. Reset
Cue 2: Lift your left knee as high as you can and slowly bring it out and over to a super-wide (sumo) squat position. Keep your hands overhead throughout. Once your foot makes contact with the floor, go into another overhead squat. Reset. Repeat with the right side.
Cue 3: Transition right into a Spartan burpee
Tokyo Two Count Burpees
Set Up: Start in a tall standing position.
Cue 1: Perform the standard Spartan burpee.
Cue 2: Instead of one push-up at the bottom, you will perform two.
Head to Siberia
L
Siberian Spider Jacks
Set Up: Start by lying on your stomach.
Cue 1: Lift your legs and chest off of the ground into a Superman hold.
Cue 2: As you bring your hands to your hips, widen your legs as far out as you can into a snow-angle position. Reset.
Russian Twist
Head to Mongolia
Mongolian MOAB
Cue 1: Complete a Leonidas burpee (two push-ups at the bottom)
Cue 2: After completing your second push-up, kick the left foot up to the left hand. Release the left hand from the floor as you kick the right foot through.
Cue 3: Transition and kick through with the left foot.
Cue 4: Kick the feet back into the top of a push-up position. Complete another push-up.
Cue 5: Jump your feet back in toward your hands. Stand up and jump.
Circle of Trust
Announcements
3rd year anniversary Saturday
Find the rest of the announcements on Info. Only Channel
Prayer
Dear Lord, thank you for watching over me during this long travel to the north of F³ Naperville. The ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. Lord, please look over our cities and help level heads prevail🇺🇲 Lord, we pray for Anna Caroline, Jeremy Baker and Randy Levine and Mr. Miyagi as they continue to battle cancer. Please give them the strength to get through the treatments and beat this disease. WetWipe FIl, who had surgery yesterday, Zima’s Step brother and Alladin’s friend’s Laurie’s daughter
In Jesus’ name we pray, Amen
Naked Man Moleskin
It’s anniversary week at F³ Naperville. I am honored to Q here at IL during this special week. I started my journey with F³ March 19, 2019., I discovered something unique. Every man I met in the gloom is very positive, encouraging, helpful, different but very similar. It’s hard to describe to an outsider. It’s like that awesome youth sports team you were part of when you were young and couldn’t wait for school to end to get to practice. There’s just that unspoken friendliness and trust and bond. It’s obvious why we call each other brother.
Here we are in the middle of a pandemic and we’re ready and prepared. At least as much as we can be physically and mentally. F³ helps me deal with the Fear and anxiety of the unknown. Tensions started to grow. The world is changing and I’m sure everyone agrees it isn’t changing for the better. I’m grateful for the brotherhood here and say thank you.
My F³ brother RC says it well…I’m a little right and I’m a little wrong. You’re a little right and you’re a little wrong. There’s actually a lot of similarities if we just look hard enough