05/11/2021 - Iron Lion - Let’s Move

AO: Iron Lion

When: 05/11/2021

PAX:

Number of Pax: 29

Pax Names: Baby Hands, Baywatch, Big Kahuna, Bootlegger, Callahan, Chain Link, Chazz, Cousin Eddie, Ebeneezer, Face Plant, Hootie, Huffy, Mellencamp, Mr. Belding, Rainman, Riunite, Sizzler, Software, Speaker City, Starbucks, Sulley, Sun Devil, Tractor Beam, Urban Cowboy, Wine in a Box,

DR Names:

Number of FNGS: 1

FNG Names: Starbucks, Rameses, Ghost Pepper

QIC: Glass Joe


Introduction

🩁Pre-Blast..Iron Lion..Tuesday, May 11th🩁

🩁5:15am-6:00am🩁EC 3m Ruck 4:15🩁

Please join me tomorrow at the IL and we’ll explore the whole AO.  Full disclosure, I told some people today that we won’t be running, but I lied…we’ll be moving..stopping…moving…stopping…moving…stopping…moving…stopping…moving…stopping. Around that many times, maybe more, maybe less.

No coupon needed

Bring a jump rope…I have one extra

Bring a fun attitude…If you’re not having fun, you’re doing it wrong!

Rolled in at 4:14am to EC ruck with Riunite and Chazz…it was glorious.  Babyhands and Bootlegger ran 5 miles…respect.  And we ran into Ebeneezer and Cousin Eddie rucking as well.

It was a beautiful morning.  36 degrees, barely any wind and clear skies.

PAX started rolling in at 5:05am…29 total…pressure was on

Warm-O-Rama

SSH in cadence to 100

Tappy taps in cadence to 1

Abe Vigodas in cadence to 10

Arm Circles forward then back in cadence to 10

 

The Thang

36 rounds of 48 second circuits, 12 second rest (to gather the group)

  1. Mosey
  2. Side to side merkins
  3. Run with purpose
  4. Jump squats
  5. Mosey
  6. flutter kicks
  7. purpose
  8. jump rope
  9. mosey
  10. carolina dry docks
  11. purpose
  12. lunges
  13. mosey
  14. plank
  15. LBC’s
  16. Jump rope
  17. mosey
  18. Hand release merkins
  19. run to top of hill
  20. squats
  21. mosey
  22. Freddie Mercuries
  23. purpose
  24. jump rope
  25. mosey
  26. merkins
  27. purpose
  28. hydraulics
  29. mosey
  30. superman
  31. mosey
  32. jump rope
  33. plank…left arm up, regular, right arm up, regular

Recover, recover

 

Circle of Trust

I’m thankful and motivated by the people that I have met over the last 8 months at F3.  It’s genuinely a pleasure to workout, chat, grab coffee, etc with all of you.  We have more similarities than differences and its important to remember that.  Thanks to all for the motivation.

Prayers for: At At’s daughter, Ramese’s father, Personal intentions.

Naked Man Moleskin

It seemed like we were all having fun today…so we did it right.  A few things I noticed from today:

Big Kahuna is really fast

Ghost Pepper kept his food down

It’s pretty clear the Purple Cobras are the alpha male team

Cousin Eddie wanted to make it clear that hydraulics and no surrenders are different exercises..lol

B plus’s name doesn’t populate in the drop down.

 

 

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