01/28/2023 - Iron Lion - Crazy Eights
AO: Iron Lion
When: 01/28/2023
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
It’s the twenty EIGHTH of January and I’m feeling a bit CRAZY and a bit nostalgic for the birth of Early Iron Lion. No coupons needed. Shoes for all terrain. HC in the thread.
The Scene: Arrived with a couple minutes to spare. Will have to run the whiteboard with the rest of the PAX after we start. Pulled in and only saw 2 cars. Uh oh, were there fartsackers? No, just smart carpoolers. 4 PAX appeared for the start.
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.
Warm-O-Rama
Motivators from 8
Michael Phelps – IC (4 count) x 16
Monkey Humpers – IC (4 count) x 16
Mosey to far pavilion by the hill
The Thang
Crazy Eights
8 exercises, 8 reps each, 8 rounds run up the hill between each round.
Carolina Dry Docks
Lunge – each leg ½
Irkin
Mountain Climbers
Burpees
Imperial Walkers (IC – 4 count) or Iron Squat (use picnic table for weight)
No Surrenders (IC – 4 count)
Groiners
So I totally screwed this up. I had the PAX running after each exercise instead of after each round of doing all the exercises first. Need to remember that for next time. About halfway through the second round, I looked at my watch and realized my mistake. We finished all the exercises with no run and then another round of 8 before heading back to the flags.
Mary
T-Bombs (IC – 4 count) x 8 – Start in a crab position, feet together under your 6, hands and feet on the ground. IC feet go: 1) Legs straight, feet together 2) Legs straight and spread 3) Feet back together and legs straight 4) Feet together and back under your 6
Y-Plank – low plank, bring your elbows together and feet apart
Circle of Trust
Announcements
Presented by Cow Bell
Name – o – rama: Cousin Eddie, Nacho Libre, Cable Guy, Cow Bell, Squeaks
Prayers
Lord, please protect all those running the Miami marathon or Abominable Snow Race from injury and bring them home safe. Thank you for this morning and these men. Protect each of them as they go about their day. Amen
Naked Man Moleskin
Consistency of Purpose. This phrase has been at the forefront of my mind lately. I’m not sure what it means other than find a purpose and be consistent in pursuing it.
Peace,
Cousin Eddie