02/09/2021 - Iron Lion - Excuses or Results and you can’t have both
AO: Iron Lion
When: 02/09/2021
PAX:
Number of Pax: 14
Pax Names: Bongo, Bootlegger, Chain Link, Chazz, Cousin Eddie, Dorn, Fredo, Goldberg, Hootie, Mellencamp, Moonlight, Nosejob, Riunite,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Aladdin
Introduction
Back at the Lion’s den! I’ve been looking forward to this day. Q-ing the day after the Súper bowl was not the brightest idea yet again I thought to myself that doesn’t make a difference when you’re a WINNER! Excuses or results and you can’t have both. I want results and know you do to 
Leave the coupons at home and get those HC’s going 
SYITG LFG ’s (yeah that’s my shirt)- Be free of charge
- Be open to all men
- Be held outdoors, rain or shine, heat or cold
- Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Mission Statement:
F3 is a national network of free, peer-led workouts for men.
We plant, grow and serve these groups to invigorate male community leadership.
Let’s party!
Warm-O-Rama
Warm-O-Rama
Monkey See Monkey Do
Run in place
High Knees
Butt Kicks
Line hops
Shoulder stretch each arm 10 count
Abe Vigotas IC 12
Let’s Mosey
The Thang
Wheelbarrows before Thang One cause why not? Partner up at 2nd cone half pax travel to 1st cone half travel to 3rd cone. Switch at cones and wheelbarrow back to 2nd cone.
Thang One (high school parking lot)
Merkin Ladder
Find a launch point and target point to sprint to. 50 yards or more. Start with 20 merkin. Sprint to target point. 19 merkin. Sprint back to launch point. 18 merkin. Continue decreasing merkin count down to 1 merkin. Total of 210 merkin.
When finish help pick up the six or side straddle hop until next exercise.
Let’s mosey (to Lisle High School East Wall)
Balls to the Wall
Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body. As close to the wall as you can as the name implies.
Let’s mosey (North side parking of Lisle High)
Railroad Tracks
The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until last street light and back to handicap sign. The name derived from the pax looking like Railroad ties as you continuously hop over one another.
Let’s mosey (Baby Hand’s Hill) missed ya brah
Thang Two
Merkin Mountain
Coined by F3 Gator of #jugtown; start in an incline Merkin at the base. Perform one merkin and climb (preferably bear crawl) until your feet are where your hands started. Perform 2 Merkins and repeat adding one Merkin for every level you go up until you reach the pinnacle.
Let’s mosey (back to the Flags)
Mary
Shoulder Taps IC 23
Plank 30 sec
0600
Circle of Trust
Yesterday I was inspired to go a different direction with my CoT. I had something FIRE I read last week yet I decided to finally be obedient.
A few months ago Goldberg complimented my Gadsden F3 shirt. It’s bad ass and very special to me as I feel that’s where my F3 journey was birthed, during lockdown. Anyways long story short when I saw the pre order back in April/May I instantly ordered one (large). A couple months later I stubbled across them on sale as they where clearing out and I ordered another. My original intent was to give it to my brother Abu but then I thought nah he doesn’t even post anymore, I kept it. When Goldberg made that compliment I immediately thought you should bless him with one, I mean you have two. Nah, I rather keep both cause you know what If I mess one up. Give him the medium you bought on it clearance, nah I’m getting a little buff and it fits me kinda good. My selfishness won every-time.
Yesterday as I was thinking about today I decided not no more. I was inspired to do what I should had months ago, I blessed my bro with one of my shirts today as my CoT was dedicated to him. He is someone I admire greatly, a servant leader. He helps me stay focused. He leads by example. He sharpens my sword, he sharpens OUR swords.
The Iron Lion to me exemplifies a HIGH STANDARD, The Iron Lion exemplifies good attitudes, The Iron Lion exemplifies hard work. That doesn’t happen on accident. Speed of the Leaders, Speed of the Pack. The Iron Lion doesn’t create more followers, only more Leaders. Thank you for keeping me uncomfortable!
House Arrest and Patchouli I wore you on my sleeves.
Prayers for Serena & Zima.
Final Prayer
Much Love!
Naked Man Moleskin
nuff said