07/02/2022 - Iron Lion - Happy Birthday to my M
AO: Iron Lion
When: 07/02/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Before the convergence, come out to Iron Lion for a warmup to start this holiday weekend off right in the spirit of independence. Bring your coupons for the convergence. No coupons needed for this workout. I haven’t Q’d since May so I need to kick the tires and light the fires on leadership. HC in the thread.
The Scene: It was a pleasant morning. I had my dry erase board all ready to go but then decided I didn’t want to carry anything so busted out some chalk and ran to the hill. Put down some reminders for the thang and for Mary and was back to the starting point with time to spare. Lots of late HCs this morning and one HC’d deleted but when 5:15 rolled around we had a magnificent 7.
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.
Warm-O-Rama
Motivators from 10
Grady Corns – IC (4 count) x 16
Monkey Humpers – IC (4 count) x 16
Rebel Run to the Hill
The Thang
We are going to stay together. Everything will be in cadence at the bottom of the hill. After each exercise, we will run to the top of the hill and do 10 burpees then hold plank for the six at the bottom.
People’s Air Press – IC (4 count) x 20
Imperial Walkers – IC (4 count) x 20
Little Baby Crunches – IC (4 count) x 20
Apolo Ohno – IC (4 count) x 20
Rockette Hillbillies – IC (8 count) x 20
Rebel Run back to the flags
Mary
Plank Jacks – IC (4 count) x 20
Inch Worm up and down – IC (4 count) x 20
Little Orphan Annie’s – IC (4 count) x 20
American Hammers – IC (4 count) x 20
Ring of Fire – 5 merkins per pax
Ended with some stretching. Since many of us were headed to the convergence, I ended a couple minutes early.
Circle of Trust
Announcements
CONVERGENCE TODAY
F3 PLAINFIELD IS SEEKING SUPPORT TEAM VOLUNTEERS FOR GTE 30
HC FOR THE THIRD ANNUAL F3 NAPERVILLE GOLF OUTING – JULY 25th
Name – o – rama: Cousin Eddie, Riunite, Faceplant, Jah Jah Bings, Brother Bluto, Country Grammar, Magellan
Prayers
Hot Box
My FIL and My M
Naked Man Moleskin
Today is my wife’s 42nd birthday. This past year has had its share of ups and downs. Her father was recently diagnosed with Alzheimer’s Disease and she has been dealing with childhood emotional trauma. I’m doing my best to keep it together and do everything I can to help with all the preparations that need to happen.
I’m mentally freaking out about GrowRuck, mainly because I know I will not have the extra time to do any additional training for it. But at the same time, I have to remember that it isn’t about me but about being part of a squad.
Lastly, I don’t know how to express my support to Hot Box without making it about myself. I started several messages to him and ended up deleting them because I was trying to connect with him through my father. In 1988, my father died from Hodgkin’s Disease. He was 37 years old. Granted, I know science and medicine has come a long way since then and his prognosis is good so I hope and pray that he beats it.
Peace,
Cousin Eddie