07/20/2022 - Iron Lion - Iron Lion Hill work
AO: Iron Lion
When: 07/20/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: MiaHamm
Introduction
Join YHC at Iron Lion for a BC beatdown. We will run, lift, explore and utilize the hill. Bring a coupon, gloves, shoes and heart. I’ll bring the music. SYITG.
Warm-O-Rama
5 Core Principles, Motto and Creed.
SSH’s(25)
Tappy-Taps(10)
Grady Corns(25)
Imperial Walkers(15)
Abe Vigodas(10)
The Thang
Thang 1: Partner up. One partner carries 2 coupons via Farmer’s Carry to the side of the hill. The other partner does 10 BB Sit-Ups, runs to catch partner and then switch. Other partner does 10 BB sit-ups and then runs to relieve partner. Keep switching with farmers carry until we get to hill.
At Hill: Dora with 100 Curls and 100 Skull Crushers. Partner up with someone different. One partner does exercises while the other runs to cone at top of hill and back. Once back, switch. Rinse and repeat until all reps are done.
Thang 2: Partner up for thang 2 with a different partner and complete the entire Thang together…From bottom of hill, complete 10 Merkins. Run to cone 1(about half-way up the hill) and then do 10 Squats. Run to cone at top of hill and do 10 BB Sit-ups. Then run to bottom of hill, rinse and repeat…except add 5 reps to each round of Merkins, Squats and BB Sit-ups(i.e. 10 reps in round 1, 15 reps in round 2, etc.).
Thang 3: Rifle carry coupon from hill to basketball court. Once at basketball court, everyone gets there choice to take one shot from a layup, free throw or 3-pointer. All Pax complete exercises based on make/miss.
For makes:
layup – 10 merkins
free throw- 5 merkins
3-pointer- 1 merkin
For misses:
layup – 10 bent-over rows
free throw – 15 bent-over rows
3-pointer – 20 bent-over rows
Mary: Jog back to flag.
American Hammers
Freddie Mercuries
Pickle Pointers
Heel touches
LBC’s
Circle of Trust
I found myself inspired at the King Builder workout on Saturday as the leaders(Dark Helmut) talked about leadership and broke down what it takes to be a leader, as well as proper cadence, form and confidence. It was great seeing Sonny Bono lead cadence, mess up and then nail it the second time around. He was then asked to instruct a new PAX how to lead cadence. That PAX failed. Sonny Bono worked with him and then the new PAX nailed it. We witnessed Sonny Bono become a leader in a span of about 15 minutes. That’s what’s so special about this group.
I then came across an article earlier this week that talked about the 4 C’s of leadership: Calling, Competence, Confidence and Character. Calling – having a purpose(i.e. God’s will). Competence – doing what you do well. Confidence – knowing what you can do. Character – living a life according to values.
I’m a big believer that leaders are not born, but bred. We see it all the time. Leaders can be trained and taught at any time. The key is to have the calling(the will to do what you set your mind to) – we’re all capable of succeeding if we want it bad enough. You need to have competence – it helps to have some skill set in what your passion leans towards. Be confident and character can be built.
Hopefully you all can find some aspect of your life to be a leader, whether that be via workouts here at F3, in the community, at work or within your family or friends circle. Aye.
Prayers for Hotbox and his family.
Naked Man Moleskin
We had a couple of fartsacks this morning(you know who you are), including 2 FNGs that went to the wrong AO. Great mumblechatter. It was great seeing all the PAX, many that post regularly and some that haven’t been out in awhile. The basketball game was interesting as most of us missed the shot, so we did lots of BO rows.