07/07/2021 - La Luz - IRON HIM Challenge #1 and #2
AO: La Luz
When: 07/07/2021
PAX:
Number of Pax: 16
Pax Names: Abu, Chop Shop, Clearcoat, One Bar, Urkel, White Claw,
DR Names:
Number of FNGS: 9
FNG Names: Paint by Numbers, Grimace, Baby Gloss, Dr. Seuss, Cheeks, Ruby, Mr. Magoo, Zumiez, Ba82,
QIC: Ukrel
Introduction
THE SCENE: Beautiful weather, 70 degrees with little to no wind! Wonderful weather for a beatdown.
YHC came in HOTTTTT, but made it to La Luz to Q right on time!
F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Warm-O-Rama
WARM-O-RAMA:
- Good Mornings ICx10
- Goof Balls ICx20
- SSH ICx20
- Capri Lap to map out a 400m-ish loop
The Thang
THANG 1: Iron HIM Challenge #1
PAX completed year one of the IRON PAX Challenge. PAX worked on form and did each exercise OYO.
-Exercise 1: 50 Deep Air Squats
-Exercise 2: 40 Big Boy Sit-ups
-Exercise 3: 30 Merkins
-Exercise 4: 20 Bonnie Blairs
-Exercise 5: 10 Burpees
-400m-ish run. Rinse and Repeat
THANG 2: Iron HIM Challenge #2
PAX used their Coupon to compete week #2 of year one’s IRON PAX Challenge. PAX worked on form.
-3 minutes of first set which included:
-25 Coupon Thrusters
-25 Coupon Curls
-25 Coupon Kettle Bell Swings. 1 minute rest.
Last Set: 25 Blockees
Circle of Trust
6 MoM:
-20 American Hammers
-20 LBCs with legs in the air
-Merkin Ring of Fire- 3 Merkins per PAX
COUNT-OFF & NAME-O-RAMA:
16 Strong HIMs- Chop Shop, Ruby, Wedding Planner, Captain Crunch, Hurt Locker, Noodles, Hoser, Manwich, Urkel (QIC)
CIRCLE OF TRUST:
F3 is not a local thing, but a national reach to find men of all denominations, backgrounds, and affiliations. We prayed knowing this is not for every man, but we hope to reach one man at a time to help them find a greater purpose in life.
Naked Man Moleskin
MOLESKIN: I mentioned F3 Naperville’s reach and impact in the community. We are growing our influence not only with men in search of a workout, but with people who need help in the community. For me, F3 has filled a need to physically get better, but it also has brought a fulfillment mentally, spiritually, and physically. Today, we had to face our own mental challenges with mental toughness in this workout. Motivation is fickle. Willpower comes and goes.
Mental toughness isn’t about getting an incredible dose of inspiration or courage. It’s about building the daily habits that allow you to stick to a schedule and overcome challenges and distractions over and over and over again.
Mentally tough people don’t have to be more courageous, more talented, or more intelligent — just more consistent. Mentally tough people develop systems that help them focus on the important stuff regardless of how many obstacles life puts in front of them. It’s their habits that form the foundation of their mental beliefs and ultimately set them apart from other. To the men of F3, Thank you for helping me battle mental fatigue and becoming more mentally strong. We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville!
Did I do that?!
Yes, yes I did!
-Urkel