10/08/2020 - Iron Lion - Full Body Workout
AO: Iron Lion
When: 10/08/2020
PAX:
Number of Pax: 20
Pax Names: Baby Hands, Belichick, Binky, Caboose, Catfish Hunter, ChainLink, Goldberg, Hootie, House Arrest, Mr. Burns, Nacho Libre, Nosejob, Patchouli, Ronda Rousey, Sputnik, The Cornbread, Wine in a Box, Ziplock,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mr. Nice Guy
Introduction
I was nervous for my VQ. Hoping that everyone would be challenged and enjoy the workout. Set my alarm for 15 min early to make sure arrived on time and did. So far so goo . Really great to see the turnout, encouragement, and support. Terrific group of men to be with.
Warm-O-Rama
High-knees in cadence 15
Run in place kick but in cadence 15
Arm circles in cadence 10 and 10
Motivators in cadence from 5
Run around 1/2 lot mosey
The Thang
Three rounds with a run around 1/2 the lot after each. Side straddle hop to the six after each round. Not a race but keep up the pace.
Round 1
1s and 2s (only for this round)
1s farmer carry to the light pole and back
2s forward lunge in place
1s and 2s switch
1s farmer carry to the light pole and back
2s reverse lunge in place
1s and 2s switch
Round 2
Thrusters and Merkins
50 each but 10 at a time and alternate Thrusters and Merkins
Round 3
Curls and Coupon Press
100 each but 20 at a time and alternate Curls and Coupon Press
Circle of Trust
Thank you. Thank you for inviting me to join F3, thank you for continuing encouragement, thank you for attending my VQ. You are all good men and I’m sure say it often but encouraging one more ‘thank you’ during your day today.
Our Father
Naked Man Moleskin
It was fun and will do it again. For next time, note to self, when AO is a tree lined parking lot, “go to that tree on the right” is not very clear direction.
Thank you!