01/15/2020 - Iron Lion - First, We Were Willing. Now We Are Able

AO: Iron Lion

When: 01/15/2020

PAX:

Number of Pax: 15

Pax Names: Ebeneezer, Karl, Mr. Belding, RoachCoach, Ronda Rousey, Sesame Street,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Rain Man


Introduction

There was a slight buzz in the air. Paw prints from the previous day’s stalk littered the ground. Howls of weakened prey echoed in the darkness.

F3 Disclaimer:

  • Open to all Men
  • Free of Charge
  • Held outdoors, rain or shine, heat or cold
  • Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises as needed.

Warm-O-Rama

  • Mosey
  • 30ish SSH (IC)
  • Forearm Presses (30 secs)
  • Back Hand Pulls (30 secs)
  • Hip Mobility Warm Up (30 secs)
  • Forearm Presses (30 secs)
  • High Knees
  • Carioca
  • Tapioca

 

The Thang

Thang 1

  1. Duck Walk; Coupon Lateral Presses (x25); Jog Back
  2. Lunges Across; Merkins (x25); Jog Back
  3. Lunges w/ Coupon; Coupon Lateral Raises (x25); Jog Back w/coupon

Thang 2 with Partner

HIMs partnered up with one another for a little game of Clue. Each HIM would find out with which Q, at what AO, and by what exercise their F3 fate.  Three rendezvous points (RP) revealed each clue. RP2 required a little bit of problem solving in order to figure out how to carry each other while the carried person held 2 coupons.

RP1: Exercise

  1.  LBCs (x50)
  2. Box Jumps (x25)

RP2: Q

  1. Fireman’s Carry; Switch/Back
  2. Fireman’s Carry w/ one coupon; Switch/Back
  3. Fireman’s Carry w/ both coupons; Switch/Back
  4. Coupon Crucifix w/ both coupons; Down and Back

RP3: AO

  1. Pullups (x25)
  2. Coupon Leg Lifts (x25)

Mary

  1. Boxcutters (IC)
  2. Walking Planks (IC)

Circle of Trust

Announcements:

  • Ruck Wars
  • Friday Lunch
  • Keep the momentum and continue to outwork F3 Louisville

Words of Wisdom:

When you are willing and able, challenges are opportunities. We encounter them on daily basis – there are no excuses for why can’t make the most out of our opportunities. We ARE physically and mentally ready. We are blessed with food, clothing, shelter and opportunities. We have what others don’t. Take advantage of our blessings.

Q: “Lady, Queen of Victory”
PAX: “Pray for us!”

NoR

Naked Man Moleskin

Goldberg: Moonlight at The Outpost doing lunges
Nacho Libre: Moonlight at The Citadel doing squats
Face Plant: Wet Wipe at Dark Tower doing coupon swings
Baby Hands: Wet Wipe at Black Panther doing manmakers
Ebeneezer: Rain Man at Holy Hill doing merkins
Karl: Rain Man at The Complex doing burpees
Sesame Street: FIB at The Ridge doing lunges
Roach Coach: FIB at Iron Lion doing squats
Cousin Eddie: Lewinsky at The Outpost doing coupon swings
House Arrest: Lewinsky at The Citadel doing manmakers
Belichick: TPS Report at Dark Tower doing merkins
Ronda Rousey: TPS Report at Black Panther doing burpees
Mr. Belding: Wet Wipe at The Complex doing squats
Drago: Rain Man at The Ridge doing coupon swings

Everyone passed.

Leave a Reply