09/29/2020 - Iron Lion - Double Four Corner Ladders
AO: Iron Lion
When: 09/29/2020
PAX:
Number of Pax: 18
Pax Names: Binky, Buttermaker, Catfish Hunter, Cousin Eddie, Flush, Giggles, Goldberg, Happy Meal, Magellan, Mr. Burns, Mr. Nice Guy, Nacho Libre, Nosejob, Riunite, Super 8, Townie, Webelos, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is FREE (#1), open to all men (#2), held outdoors rain or shine (#3), peer-led in a rotating fashion (#4), and always ends in a Circle of Trust (#5). I am not a professional. I am not aware of any injuries you may have – push yourself, but MODIFY as necessary. You are here of your own free will. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Abe Vigodas IC (count to 15)
Good Mornings IC (count to 10)
Tappy Taps IC (count to 10)
Arm Circles Forward IC (count to 10, get bigger after 5)
Arm Circles Backward IC (count to 10, get bigger after 5)
Overhead Claps IC (count to 15)
Chinooks IC (count to 15)
Motivators from 7.
The Thang
Split up into two groups. Count off into 1’s and 2’s. Two sets of four cones set up in squares (one in each parking lot). 1’s go to one square and 2’s to the other. Coupons travel with. Walk between cones as you move on the next set.
4 Rounds of increasing rep count exercises (Ladder)
Round 1
1’s – Overhead Press: 10, 20, 30, 40
2’s – Goblet Squats: 10, 20, 30, 40
SSH for the Six on both sides
Switch Sides
2’s – Overhead Press: 10, 20, 30, 40
1’s – Goblet Squats: 10, 20, 30, 40
Round 2
1’s – Chest Press with Coupon: 10, 20, 30, 40
2’s – Rocky Balboas on Coupon: 10, 20, 30, 40
SSH for the Six on both sides
Switch Sides
2’s – Chest Press with Coupon: 10, 20, 30, 40
1’s – Rocky Balboas on Coupon: 10, 20, 30, 40
SSH for the Six on both sides
Switch Sides
Round 3
1’s – Coupon Curls: 10, 20, 30, 40
2’s – Windshield Wipers: 10, 20, 30, 40
Plank or Squat for the Six on both sides
Switch Sides
2’s – Coupon Curls: 10, 20, 30, 40
1’s – Windshield Wipers: 10, 20, 30, 40
Plank or Squat for the Six on both sides
Switch Sides
Round 4
1’s – Hand Release Merkins: 10, 20, 30, 40
2’s – Big Boy Sit Ups: 10, 20, 30, 40
Plank or Squat for the Six on both sides
Switch Sides
2’s – Hand Release Merkins: 10, 20, 30, 40
1’s – Big Boy Sit Ups: 10, 20, 30, 40
Hold Plank for the 6.
MARY:
-Flutter Kicks IC to 30
Circle of Trust
Prayers for Wet Wipe’s Father-In-Law, BluesClues with current family stuff, and Mr. Miyagi praise report for beating thyroid cancer.
I wanted to call special notice to Handy Manny, Parks and Rec and Cousin Eddie for making it onto the Fortitude Flag (250+ posts in the F3 Naperville fiscal year) at Saturday’s Convergence. Really impressive how few days could be missed and still make it onto that flag – especially with COVID-19 hitting us this year (like 7 whole weeks of lost posting time). Special recognition to Cousin Eddie as our Site-Q today for all of his hard work over the past year. Congrats!
Naked Man Moleskin
The above ladder went well – mental note (AAR type of feedback) – when pairing the Rocky Balboas with the Chest Presses – make the Rocky Balboas each foot equals 1/2 instead of equaling 1. Otherwise, one side will be done significantly earlier than the other.