03/09/2023 - Iron Lion - Motivated 600s
AO: Iron Lion
When: 03/09/2023
PAX:
Number of Pax: 17
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Backdraft
Introduction
A beautiful brisk morning with wind speeds around 8 mph and a balmy temperature of 37 degrees. A few motivated members already on site for some EC fun. Mumblechatter was had while Q set up some beautiful lights around the ole parking lot. Even an Uber driver showed up to drop off our Downrange friend from Washington DC F3 The Capital.
F3 Disclaimer was muddled through and we discussed the importance of partners. Thanked everyone for coming to my almost 600 post due to some lactose intolerance and old man aches and pains, my guestimate for my 600 was a few posts off. Oh well, great support was had anyways. Short reflection on the beginnings of F3 and how it has changed all of our lives.
Warm-O-Rama
Good Mornings IC x 15
Bat Wings IC x 15 with kitty’s and booties being scratched.
Slowzy to 1st Cone for Michael Phelps IC x 10
Motivators from 6
Slowzy to 2nd Cone for Finkles IC x 10
Motivators from 6
Slowzy to 3rd Cone for Imperial Walkers IC x 10
Motivators from 6
Slowzy to 4th Cone for Abe Vigodas IC x 10
Motivators from 6
Slowzy to 5th Cone for Squats IC x 10
Motivators from 6
Slowzy to 6th Cone for Bonnie Blairs IC x 10
Motivators from 6
The Thang
THE BIG THANG!
One Partners completes Simple Farmers carry to each cone while other partner cheers him on.
Once at the cone: 60/40 Split
60 Toe Touching Squats followed by 40 Dark Tower Presses.
Do Chinooks till the 6 is in.
Rinse and repeat for Each cone but alternate to 40 Partner Toe Touching and 60 Dark Tower Presses.
MoM
Butterfly BBSUs IC x 10
Box Cutters IC x 10 with new Up Out Down In Cadence (Yeah weird I know)
Coffin Sit Ups till time called!
Circle of Trust
Short and Sweet reflection on partners and how we can change the atmosphere with a simple task like a smile, thumbs up, look in your eye, or clearing someone’s mask. Reflected upon an event at the firehouse where my crew was in panic mode searching and after taking the moment to check in on my crew and reassure them that we need to maintain our mindset, all became better and we were able to refocus and calm down.
Thank you to:
@speaker city for identifying his new favorite exercise and why he likes butterfly BBSU!
@Cowbell for representing Orange until Cousin Eddie decided to show up
@Rainman for pushing the limits with an EC run with weights and a heavy 60 pound sandbag
@woodwind for coming to visit the IL even though Running was not a major component! Thanks old friend!
@Fredo for coming out and joining the mumblechatter
@Bjorn for fitting in a beatbown and then donating Plasma! True HIM!
@WIAB for always being supportive and making the group laugh
@Upper Decker for coming out and kicking ass with an endless smile
@ATAT for always being supportive and showing off those amazing Legs! Hope I kept you warm!
@Big Wheel for being an awesome SQ and taking pictures
@Drago for being a great neighbor and always making me happy posting with you
@Rooney for giving it your all and kicking ass for an EC
@Cable Guy for jokes, laughter, friendship, and genuine brotherhood
@cousin Eddie for making it and never stopping!
@chainlink for constantly being supportive a happy
Down Range 2 Percent for getting an Uber to an unknown parking lot for a Free Men’s Workout. I couldn’t imagine the conversation you had with the driver about dropping you off in a parking lot at 5AM
Naked Man Moleskin
Thank you to all for making F 3 such a consistent and wonderful part of my life.