04/15/2023 - Iron Lion - Goldilocks weather

AO: Iron Lion

When: 04/15/2023


Number of Pax: 5

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie


Pre Blast: Iron Lion Run Club 4/15/23 6:30am

I picked this Q up last minute as Laimbeer put out the bat signal.  But this may be advantageous as you will see me running a lot more.  In January 2024, I signed up to run The Dopey.  This is a multi-day running event that starts with a 5K and consecutively increases until you reach a Marathon. (5K, 10K, Half, Full)  Pinkeye is also Dopey enough to do this.  Now, I have done this before but that was in 2014….. So, tomorrow, WE RUN!  HC in the thread.

The Scene:  Perfect day for a run.  Slightly overcast.  Not too hot.  Not too cold. Goldilocks would have loved it.

Welcome & Disclaimer

F3 has 5 core principles:  1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.

In cadence (IC) is the rhythm in between each rep or the body movement between each rep.

Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.  Our credo is to leave no man behind and leave no man where you found him.


SSH – IC (4 count) x 25

Abe Vigoda’s – IC – nice and slow (4 count) x 10

The Thang


I worked out a 5.25 mile route that takes you from Sea Lion Water Park to the Prairie Walk Pond (a couple laps around that) then back to the trails via Main St. and Short St.  Two laps around the small loop in front of the Police Dept. then cross the bridge and head south until you reach the back end of the parking lot.  Take the wooded path that goes past the exercise equipment and lets out at Yackley.  Head North to Ohio and take Ohio back to the high school.  Go behind the high school to the path that goes past the beehives.  (At this point, YHC saw the time and decided to cut the run short and head back to the flags)  Run the regular path back to the flags.  If more time, run the baseball diamond loop but stay on the west side of the bridge.


YHC started stretching before everyone else and PAX joined in as they arrived back to the flags.

Circle of Trust


Lightfoot approved.  He also went over the Emergency Action Plan.

Name – o – rama:  Lightfoot, Cousin Eddie, Blues Clues, Rooney, Sputnik



Boy Sandwich

Naked Man Moleskin

I talked about the importance of setting goals, no matter how small.  The rest of this year, leading up to January 2024, is going to be daunting but it is a goal for me to beat my 37 year old self.


Cousin Eddie