09/23/2020 - Iron Lion - Iron PAX Week 4
AO: Iron Lion
When: 09/23/2020
PAX:
Number of Pax: 15
Pax Names: B+, Backdraft, Belichick, Binky, ChainLink, Cousin Eddie, Goldberg, Hootie, House Arrest, Magellan, Mr. Burns, Mr. Nice Guy, Nosejob, Riunite, Sun Devil,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
IRON PAX WEEK 4. ALTERNATE MEETING LOCATION Park across the street by the high school. We will be using the football field. Murder Bunnies. Bring your coupon. HC in the thread. We will get it done.
The Scene:
Alarm sounded. Snooze pressed. Alarm sounded. Snooze pressed. Finally woke up at 4:45AM and proceeded to “oh shit” my way to getting dressed and out the door so I would have enough time to set up the cones. YHC rolled in a little after 5 at the high school parking lot. YHC forgot that the football field isn’t lined because no high school sports….Backdraft saved the day with his measuring wheel. It was time to measure out 75 feet for each cone. One minute to spare before 5:15, time to saddle up.
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
Neck rolls – IC (4 count) x 10 each direction
Trunk rotation – IC (4 count) x 10 each direction
Monkey Humpers – IC (4 count) x 10, gotta prep those legs for those bunnies
The Thang
Iron Pax Week 4
1 Round For Time
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Pretty sure Hootie and House Arrest blew through this in under 30 minutes as they began to run laps around the field. They passed me at least twice, I think. Mr. Nice Guy was the only one to pick up the six and check on me after he finished.
6 MoM
YHC took 45:45 to finish so there was no time left for Mary
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
F3 LaGrange Big Bang this Friday
3 YR F3 Naperville anniversary convergence this Saturday
Prayers
Hot Box’s FIL
Wet Wipe’s FIL
Mr. Miyagi’s continued recovery
TBD’s recovery
Naked Man Moleskin
I was looking for quotes on being careful because this year has been trying to teach me to be careful in all aspects of life. Physically careful because of the coronavirus. Emotionally careful with how to channel passion into action. And mentally careful by always seeking a balance of information in these times of rampant disinformation and double talk. The one I found was this:
“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” – Albert Einstein
When you go out into the world, have realistic expectations. Don’t expect everyone to understand your ideas. Don’t always expect understanding from yourself. Be present in the moment and leave your expectations behind you. Seek the truth in everything you do and be the truth for anyone seeking it.
Pray an Our Father
Peace,
Cousin Eddie