08/05/2020 - Iron Lion - Cell Block Iron Lion Workout

AO: Iron Lion

When: 08/05/2020

PAX:

Number of Pax: 15

Pax Names: @@, Baby Hands, Catfish Hunter, Cousin Eddie, Fredo, Jackie Chiles, Mama's Boy, Mr. Nice Guy, Nacho Libre, Ronda Rousey, Small Cakes, Wickets,

DR Names:

Number of FNGS: 3

FNG Names: Riunite, Dig Dug, Phister

QIC: Ebeneezer


Introduction

Think you can’t get a full-body cardio workout in a confined space?  Think again!  Save this workout, because you can do it anywhere – home, hotel, office, a prison cell (try not to find yourselves there).

In the predawn hours, the circles were drawn in the Iron Lion parking lot, locking each HIM for 1 hour in a 6ft diameter circle for the workout [Note: to calculate the sq ft of a circle = πr2].  Then enters the Warden QIC Ebeneezer …

Warm-O-Rama

Pooh Bears 10 (in cadence)

Hip openers 10 (in cadence)

Squat with overhead reach 10 (in cadence)

Motivators from 7 (in cadence)

The Thang

H.I.I.T. in a 3ft diameter circle … (workout that can be done anywhere)

  • Exercises completed:
    • High knees, burpees, high knees, mtn climbers, burpees, mtn climbers, high knees, burpees, high knees (30 sec. each, 10 sec. rest – 2 rounds)
    • Mtn climbers, prisoner squats, mtn climbers, pushups, prisoner squats, pushups, up&down planks (palms2elbows), prisoner squats, up&down planks (palms2elbows)  (30 sec. each, 10 sec. rest – 2 rounds)

Mary:

  • Exercises completed:
    • LBCs, flutter kicks, LBCs, heel taps, WWII sit ups (note: not “Big Girl sit ups” ~ see F3 Exicon at https://f3nation.com/exicon), heel taps, LBCs, flutter kicks, WWII sit ups (30 sec. each – 1 round)
    • Top to bottom stretch (shorted due to time and need to bring in 3 FNGs!)

Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him.

What does it mean to you?

We really lived it today with 3 FNGs!

That principle is applicable to everyone you encounter in life – at work, at restaurant, on street, at home, etc.

  • At F3 – bring an FNG to improve his fitness, fellowship, faith
  • At work – ask a struggling colleague how you can lighten their load, talk to the shy guy/gal, take moment to socialize
  • At restaurant – be patient with wait staff, express appreciation, leave solid tip
  • On street – give directions, hold a door, let others merge in traffic
  • At home – recognize “team” effort, offer help, give 100% (if each spouse gives 50%, it ain’t good enough ~ 50%+50% ≠100%)
    • reinforcing Goldberg’s CoT from yesterday at Iron Lion (8/4/20)

For FNGs and reminder to HIMs, gave brief overview of F3 (Fitness, Fellowship, Faith) and shout-out to Cousin Eddie and Ronda Rousey for living the 3rd F with the F3 Concierge service, and Small Cake’s donations.

Prayer requests:

Mr. Miyagi, Cupcake’s new 2.0, Wet Wipe’s FiL, Snart’s MiL

Silent Prayer.

Naked Man Moleskin

CIRCLES were drawn in the parking lot, locking each HIM in a 6ft diameter circle for the workout [Note: to calculate the sq ft = πr2].

COLD and CHOPPY (Where are my glasses?!?) – not the seas, but the workout.  It started off chilly for August and YHC forgot his cheaters, but we got through it. Baby Hands offered to help read for his elder YHC.  Ronda Rousey got his Pooh Bears for warmup, but the lack of music disappointed (Note to YHCfor next time – break out the tunes, bro!)  We’ll see if Pooh Bears (Up, Down, Touch the Ground…) warrant induction into the official F3 exercise library…

THREE FNGs! Amazing turnout and effort by our HIMs to engage their peers who may benefit from F3.  Had no idea we’d have 3 FNGs when I drafted the CoT, but this strong FNG showing really reinforced the core mission and credo of F3: Leave no man behind, but leave no man where you find him.

GRUNTS and GIGGLES (a lil’ GAS):  Despite being locked in our circles, we broke a sweat and heard a number of grunts with this H.I.I.T. workout (also heard a toot or two during strenuous Marys ~ YHC is not naming names).  I think AtAt (@@) and Baby Hands even broke a sweat, but that may have been residual sweat from their 0445 EC run.  Somehow Jackie Chiles managed to smile throughout the whole workout – I think the confinement really set him free!

FORM POLICE: Nacho Libre (a/k/a Form Police) gave us a tutorial on pushup form, which benefited all (new and old alike) – except Catfish Hunter, Fredo and Wickets, whose form was exceptional.  Lock out those arms at the top of exercise to fully engage those triceps, and focus on chest touching ground for a full range of motion.  Special call-out to Minnow (Small Cake’s 2.0), who kept up the entire workout – SOLID!

TIME WAITS FOR NO MAN: Time slipped away and the stretching routine got shorted, but our abs did not.  The chill was no longer noticeable after the CoT, and some great chatter was had post-workout to greet the new HIMS (Riunite, Dig Dug, and Phister). COFFEETERIA followed and was one of the best attended I can recall from IL ~ thanks to FNG Riunite for treating the HIMs (“Riunite on ice, that’s nice!”).  Thanks to all!

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