03/03/2021 - Iron Lion - Fredo – 1 YR Manniversary
AO: Iron Lion
When: 03/03/2021
PAX:
Number of Pax: 23
Pax Names: Aladdin, Baby Hands, Backdraft, Bootlegger, ChainLink, Chazz, Flush, Glass Joe, Goldberg, Hootie, Mellencamp, Mr. Belding, Mr. Nice Guy, Nacho Libre, Riunite, Software, Sputnik, Sulley, Sun Devil, Urban Cowboy, Wine in a Box,
DR Names:
Number of FNGS: 1
FNG Names: Catalina
QIC: Fredo
Introduction
Coupons required as well as gloves. We will be in grassy areas for most of the time.
YHC will be channeling my inner Miyagi-Do in attempting to recreate the epic beat down that I received as an FNG on 03/03/2020 from none other than @Mr. Miyagi.
That day started me on my journey of embracing the 3 Fs and becoming a better man in all facets of my life.
Join me in the gloom and let’s all continue our journey together.
Showed up nice and early to see my Site-Q @Riunite already there and ready to help with the setup. BabyHands, Goldberg and SunDevil showed up shortly after for a little EC Run.
Nice “warm” morning of 38 degrees.
Warm-O-Rama
Happy Jacks IC x5
Short Mosey w/ Coupons
Arm Circles IC F/B x 10
Short Mosey with Coupons
Abe Vigodas IC x10
The Thang
Thang 1 – Legs
Goblet Squat – 40 reps OYO
Gorilla Walk with coupon 25 yards
Jump Squat with coupon – 30 reps OYO
Gorilla Walk with coupon 20 yards
Pulse Squat with coupon – 20 reps OYO
Gorilla Walk with coupon 15 yards
Thang 2 – Chest
Step Over Merkins – 20 reps OYO
Crawl Bear & Block – 15 yards
Derkins – 30 reps OYO
Crawl Bear & Block – 20 yards
Chest Press – 40 reps OYO
Crawl Bear & Block – 25 yards
Thang 3 – Biceps
Curls: Bottom to Mid – 30 reps OYO
Lunge Walk w/ coupon 25 yards
Curls: Mid to Top – 30 reps OYO
Lunge Walk w/ coupon 20 yards
Curls: Bottom to Top – 30 reps OYO
Lunge Walk w/ coupon 15 yards
Thang 4 – Shoulders
Carolina Dry Docks: Feet on coupon – 20 reps OYO
Bear Crawl & Block – 15 Yards
OH Press – 30 reps OYO
Bear Crawl & Block – 20 Yards
Front Raise – 40 reps OYO
Bear Crawl & Block – 25 Yards
6 MoMs
LBCs IC x 25
American Hammers IC x? (Leg Cramp slowed me down and Mr. Nice Guy picked up the cadence for me)
Up Down (Twilight Special – Courtesy of Morgan Wallen’s Up Down) – Hold low plank, extend arms to high plank then back down on “Up Down”
A little stretching to finish it out. Lost cadence again and Flush stepped in for me.
Circle of Trust
Today’s CoT was all about Family for me. Growing up in a huge Italian and Irish family in Chicagoland, everything that we did revolved around Family and traditions. From eating the same meal for Christmas Eve at my Italian Grandparents house, to Midnight Mass that night with the South Side Irish Family, everything revolved around Family.
Normally, when someone becomes part of another community of people that fills a similar role, they call it their “Second Family”. I have never been a fan of that term. For me, if there is a group, or community that you belong to that you can always rely on, or go to with a problem that you are having difficulty with, or just as simple as someone to bounce ideas off, that is my Family. In my first year with F3, it has become an integral part of my Family. I always feel welcome and open when I am with my F3 brothers. When I get home from a post, my M and 2.0s are always asking me how it went, and who was there, because they know that F3 is now part of their family as well.
I appreciate everything that F3 has brought to me, and hope that I have brought the same to all of you.
Naked Man Moleskin
I won’t include everyone in this, but I would like to single out a few brothers, including a few that could not make it out in the gloom today, that have gone above and beyond with me personally to keep me involved and motivated to live out the 3 Fs.
Baby Hands – You are always there to give that extra motivation, inspiration and guidance.
Wine in a Box – You have pushed me to get out of my comfort zone and take that extra step that I would never have done before, and to hold me accountable.
Riunite – I have really had a chance to get to know you a lot better over the past few months and your journey has inspired me. I always have that Challenge Coin visible at home, and with me at every post as a reminder of why I m here.
Ronda Rousey – You and Nacho Libre brought me to F3 and I am forever grateful for helping me start that journey. Your work on the 2nd and 3rd Fs inspires me to be a better member of this family and the community at large.
There are countless others that have inspired, pushed and helped me along the way as well. This journey has put me on a path in my life that was much needed before I joined this Family and I am forever grateful to all of you.