11/16/2020 - Iron Lion - First Stop – The B.E.A.S.T.
AO: Iron Lion
When: 11/16/2020
PAX:
Number of Pax: 13
Pax Names: Bootlegger, ChainLink, Cousin Eddie, Ebeneezer, Glass Joe, Goldberg, Hootie, Krampus, Mellencamp, Mr. Nice Guy, Nosejob, Riunite, Sulley,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: 11/16/20
This week will be the greatest hits of some of the workouts I have had the pleasure of leading in the last 2 years. At least in my opinion. One thing I will promise is that the workout will have never been done at that AO before. First stop is the home turf, IRON LION. Bring your coupons and we depart at 5:15am.
The Scene: It was clear and 30 degrees. I had checked my phone before leaving the house, had 13 HC’s (14 including me – good even number). I pulled into the parking lot about 10-15 minutes early, only saw 2 vehicles, but one was not Wine in a Box and he was planning an EC ruck…hope he doesn’t fartsack. I was planning on using the baseball field nearest to the parking lot and in the last year I apparently never noticed that it had a “reservation required” sign on it…and the gate was padlocked. Plan B: nice flat field in between the baseball fields, set up 5 cones and get started.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
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. Maintain 10-15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Neck rolls – IC (4 count) x 10 each direction
Arm circles – IC (4 count) x 10 forward and backward (palms up when BW)
Trunk rotation – IC (4 count) x 10 each direction
Triangle Tap – IC (4 count) x 10 Left to center to right then up
Monkey Humpers – IC (4 count) x 10
The Thang
Unleash the B.E.A.S.T
Partner up. One PAX is doing the coupon exercises while the other is getting into the mind of a beast. And you really need to immerse yourself into the way each one of these beasts moves to execute the exercise. I spread the PAX out amongst the cones because of Covid and utilized the tall light poles as additional markers. We had 13 instead of 14 PAX.
B – Bear Crawl to cone and back – Coupon Curls x 200 per team
E – Eagle’s Nest/Flap – Lunge walk one step, perform 1 squat, lunge walk with other leg, perform 1 squat, repeat to cone and then back with overhead claps added to each leg movement.- Coupon/Bleacher/Bench Dips x 200 per team.
A – Alligator Walk to cone and back – Walking Merkin. Alternate stepping hands forward on successive merkin reps. You know…like an alligator walks, but with merkins. – Coupon Rows x 200 per team
S – Sneaky Gorilla to cone and back – Facing the side, drop to a low squat and put knuckles on ground. Kick one leg out to the side in the direction you will be traveling (you’ll be in a low lateral lunge). Slide across to a lateral lunge with the other leg straight, keeping knuckles on the ground as you slide. Now spin around 180 degrees, kick the new front leg out to a lateral lunge, slide across, spin, etc. Resembles a gorilla trying to tip-toe/sneak into a room. – Coupon Calf raises – 200 per team
T. – The Lion King – end with The Lion King x 50 per team. Murder bunny to cone and back.
MARY
Hold regular plank (1 min)
Go to low plank
Pickle pounders IC (4 count) x 25
Flip over to reverse plank (1 min)
Pickle pointers IC (4 count) x 25
Circle of Trust
Announcements
See the info only no chatter channel in Slack
F324 – November 28
F3 Concierge service
Prayers
Wet Wipe’s family
Krampus shared a prayer request and I asked him if it was ok for me to add this to the BB. These are his words, “My cousin Helen (41) passed away in May from sudden cardiac arrest. Although I have a ton of cousins, she was my closest. The last day I spent with her was last Thanksgiving when we cooked from early morning thru late afternoon. We had a blast creating the huge Thanksgiving meal (for 30 plus family members) that is a long tradition in our family. She is going to be missed greatly this Thanksgiving!!! It’s going to be a tough Thanksgiving this year as we will be separated from the large traditional gathering.”
Naked Man Moleskin
October 17, 2020 was my 2 year Manniversary. I couldn’t celebrate it in the gloom because I had Covid. The workout we just did was my VQ at the Complex in December 2018. I have revised it a few times over the last couple years and hopefully today I found the right balance. I always welcome a good AAR (After Action Report) in order to make my time out here as efficient as possible for all of you. This week, every year, for me is about reflecting on the past in order to improve the present. I don’t know what the future will bring and if this year has taught us anything is that to be present in the moment is the only thing we can influence.
32 years ago I was just an ordinary 12 year old boy, playing Nintendo, drawing Garfield and watching WWF. In less than a week, my whole life would change. How I would deal with it would shape me into who I am.
Let us pray, Lord thank you for giving us the opportunity to better our bodies, strengthen our wills and forge our bonds. Be with each of these men as they go about their day and protect them along with those they come in contact. Help us discern truth from lies and lift up our leaders that promote unity, grace and compassion. Show mercy to those that would do us harm and grant them forgiveness in their hearts. In Jesus’ name we pray. Amen.
Peace,
Cousin Eddie