12/02/2020 - Iron Lion - Innovate the Suck

AO: Iron Lion

When: 12/02/2020

PAX:

Number of Pax: 15

Pax Names: Baby Hands, Callahan, Chain Link, Diesel, Dorn, Flush, Goldberg, Hootie, Mr. Burns, Riunite, Software, Sulley, Townie, Urban Cowboy, Webelos,

DR Names: N/A

Number of FNGS: 0

FNG Names: N/A

QIC: Flush


Introduction

Circle Up

-Disclaimer: F3 is FREE (#1), open to all men (#2), held outdoors rain or shine (#3), peer-led in a rotating fashion (#4), and always ends in a Circle of Trust (#5). I am not a professional. I am not aware of any injuries you may have – push yourself, but MODIFY as necessary. You are here of your own free will. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

Warm-O-Rama

Arm Circles Forward IC (count to 10, get bigger after 5)

Arm Circles Backward IC (count to 10, get bigger after 5)

Overhead Claps IC (count to 10)

Quad Stretches – hold quad in place – count to 10 each leg

Hamstring Stretches (right leg over left leg first, then switch – count to 10 each leg, then reach down and stretch with legs together)

8-Count BodyBuilders together as a group straight count to 8 

(1-Squat, 2-Kick Back into Plank, 3-Merkin down, 4-Merkin up, 5-Plank Jack out, 6-Plank Jack in, 7-Kick Feet forward, and 8-Stand)

The Thang

Mosey to approx. ¼ mile mark behind Lisle High School. 50 SSH Straight count and continue until the 6 arrives.

Mosey to path that runs east by the Beehives to the first triangle marked by lit cones.

 

Thang 1

1st Triangle of Pain:

Split everyone up in thirds – ⅓ at each cone in the triangle for distancing. Hold Plank till six is in and then everyone rotates clockwise.

First Group – Prisoner Kneel to Stands – 25 rep count

Second Group – Hydraulic Planks – 25 rep count

Third Group – Bonnie Blairs – 25 rep count – each leg is ½

 

2nd Triangle of Pain:

Split everyone up in thirds – ⅓ at each cone in the triangle for distancing. Hold Plank till six is in and then everyone rotates clockwise.

First Group – Mountain Climbers – IC count for 25

Second Group – Plank Jacks – IC count for 25

Third Group – Jump Squats – 25 rep count

 

Thang 2

4 lit cones set up on the long side of the hill from the base to the top – progressively shorter distances as you go from cone 1 to cone 2 to cone 3 and finally to cone 4 (think 40 paces between cones 1 and 2, 20 paces between cones 2 and 3, 10 paces between cones 3 and 4).

20 lb. sandbag is located at cone 1, 40 lb. sandbag is located at cone 2 and 60 lb. sandbag is located at cone 3. 

AFAYC, each PAX shoulders the 20 lb. sandbag and moves from cone 1 to cone 2, drops bag at cone 2. Then the PAX shoulders the 40 lb. sandbag and moves from cone 2 to cone 3, drops bag at cone 3. Then the PAX shoulders the 60 lb. sandbag and moves from cone 3 to cone 4, goes around cone 4 and heads back, dropping the bag at cone 3. The PAX picks up the 40 lb. sandbag and moves it back to cone 2 and the same with the 20 lb. sandbag moving it back to cone 1 setting it up for the next PAX. The PAX finishing calls out the name of the next PAX to go. Meanwhile, all of the rest of the PAX complete 50 Merkins, 50 Big Boy Sit Ups, 50 Carolina Drydocks and 50 Boxcutters.   ALL PAX completed a turn moving the bags.

Mosey back – plank for the 6.

Circle of Trust

Commented on how we, as men looking for the invigoration of male community leadership, cannot be afraid to be creative or innovative in how we design our Q’s. It may make sense to just take someone else’s backblast and use it for your Q if it fits the situation, but be willing to take a risk doing something different. Take a chance, maybe it will work, maybe it won’t. Loved designing and doing Thang 2 above as it got all of the PAX into encouraging the one lone PAX carrying the sandbags up the hill into going faster…working harder…see how fast you can do it…PUSH IT. It’s ALWAYS A RACE…TOGETHER.

Ended in prayer.

Naked Man Moleskin

N/A

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