09/16/2020 - Iron Lion - Iron PAX Week 3
AO: Iron Lion
When: 09/16/2020
PAX:
Number of Pax: 16
Pax Names: B+, Baby Hands, Bandwidth, Belichick, Binky, ChainLink, Cousin Eddie, Curds, Goldberg, Hootie, Magellan, Mr. Nice Guy, Nosejob, Riunite, Sparky,
DR Names:
Number of FNGS: 0
FNG Names: Cinnamon
QIC: Cousin Eddie
Introduction
Pre Blast: Iron Lion 9/16/20 5:00 AM
5AM START TIME. IRON PAX WEEK 3. They are keeping it simple this week. Merkins, Squats and Running. Full Transparency: Our 400m will be a 200m straight out and back. Flags will be at the very far end (where the turnaround is) of the Sea Lion parking lot.
The Scene: A beautiful morning. I rolled in about 15 minutes early to set up. A couple PAX were already parked in the usual spots. YHC made my way to the far end of the parking lot, planted the flags, and dropped the speaker off. I then jogged my way down to the 200m I had measured off to set up the cones. Instead of a loop, I opted to set up 2 200m runways in the parking lot to spread the PAX out.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
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. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Circled up at the end of the parking lot with the turnaround
Abe Vigodas (4 count) x 10
Bat Wings (4 count) – 10 arm circles fw, 10 arm circles bw (palms up), 10 seal claps, 10 overhead claps
Lunge stretch (10 count each leg)
The Thang
Iron Pax Week 3
YHC measured 200m straight out on each side of the parking lot to allow for social distancing
Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***
6 MoM
As PAX finished, they were instructed to pick up the 6. YHC finished in 45:05. I took a few minutes to recover and then began to work with the other PAX to finish everyone up by 65 minutes.
Circle of Trust
Announcements
See the info only no chatter channel in Slack
F3 Concierge service – this is an ongoing initiative
Sign up to Q
Iron Lion now open Thursdays!
Prayers
Silently given.
Naked Man Moleskin
On this day in 1830 Oliver Wendell Holmes penned “Old Ironsides”
Aye tear her tattered ensign down
Long has it waved on high,
And many an eye has danced to see
That banner in the sky;
Beneath it rung the battle shout,
And burst the cannon’s roar;—
The meteor of the ocean air
Shall sweep the clouds no more.
Her deck, once red with heroes’ blood,
Where knelt the vanquished foe,
When winds were hurrying o’er the flood,
And waves were white below,
No more shall feel the victor’s tread,
Or know the conquered knee;—
The harpies of the shore shall pluck
The eagle of the sea!
Oh, better that her shattered hulk
Should sink beneath the wave;
Her thunders shook the mighty deep,
And there should be her grave;
Nail to the mast her holy flag,
Set every threadbare sail,
And give her to the god of storms,
The lightning and the gale!
For me, this poem is an honor to veterans and those that sacrifice themselves in all kinds of battles for our country, both foreign and domestic. What you just completed will be the hardest thing you do all day. Relish in that accomplishment and use it as fuel to motivate the rest of your day.
Peace,
Cousin Eddie