12/17/2022 - Iron Lion - National Lampoon Christmas Tree
AO: Iron Lion
When: 12/17/2022
PAX:
Number of Pax: 3
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
The Holiday season is in full force. Will it be 12 Days of Christmas or 8 Crazy Nights? There’s more to the Trans Siberian Orchestra than Christmas Eve in Sarajevo. Come out to Early Iron Lion as we crank up the Metal and rock out some Holiday cheer. HC in the thread. Bring those coupons. Christmas + Metal + Orchestra = Cousin Eddie’s happy place.
The Scene: YHC arrived with just enough time to set up some cones on the football field. I forgot my speaker so it would be Trans Siberian Orchestra from the phone. Since there was only two of us, that would work.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
Carry the Presents – Farmer-carry mosey the coupons from the parking lot to the football field.
As Cow Bell and I made our way over to the field, Ebeneezer showed up. A pleasant surprise!
The Thang
THANG 1 National Lampoon’s Christmas Tree
A Christmas Tree workout is kind of like a four corners or ladder like the 12 days of Christmas but this only has 5 exercises but at each level of the tree you drop an exercise and increase the reps by 10 for each level.
First you have to start with the Trunk or Core of the tree. Plank Jacks (IC) x 10
YHC used the football field to help keep track of the reps/level so we started at the 10 yard line.
Level 1: Burpees, Overhead Press, Squats, Chest Press, Curls x 10
Bear and Block ten yards to next level
Level 2: OH Press, Squats, Chest Press, Curls x 20
Cusack Carry to next level
Level 3: Squats, Chest Press, Curls x 30
Bear and Block to next level
Level 4: Chest Press, Curls x 40
Cusack Carry to next level
Level 5: Curls x 50
Drop the coupon, run to endzone to put the star at the top
Star at the top x 60 SSH (IC)
Then in true Griswold/Cousin Eddie fashion we fell down the tree and picked up everything we left behind.
50 Curls, Cusack carry, 40 Chest Press, Bear and Block, 30 Squats, Cusack carry, 20 Overhead Press, Bear and Block, 10 Burpees.
THANG 2 – Carry the Presents
Farmer-carry the coupons back from the field to the flags.
Mary
Little Merkin Boy – While playing Little Drummer Boy by Bing Crosby, PAX plank and do a merkin for every “Pa rum pum pum pum” This is a 3 minute plank with 21 merkins.
Elf on the Shelf – On your six, in hammer position, coupon on the left side, 4 count cadence – pick up coupon to your chest (1), raise overhead (2), back to chest (3), place to the right side (count) x 2 (that’s all we had time for)
Circle of Trust
Announcements – thank you Cow Bell
Name – o – rama: Ebeneezer, Cow Bell, Cousin Eddie
Prayers
Hot Box, Nacho Libre(EIL is not the same without you), Cow Bell’s M
Thank you, God, for this wonderful morning. Thank you for the snow, it’s fun. Thank you for bringing out Ebeneezer. It was a pleasant surprise to have him show up during warmup. Lord, protect these men as they go about their day and all those they come in contact. Amen.
Naked Man Moleskin
The news of Steven Boss (Twitch) really highlights the silent killer of suicide. Don’t suffer alone. I took on this Scrooged to hopefully start building that shield lock but as often is the case, maybe I try too hard or not hard enough. My team has all but dissolved at this point just due to scheduling or what have you. But, in order to keep my head in the game, I took up runking as I was inspired by Smokey’s consistent non-stop running with a ruck on. I discovered some things about myself that have helped my posture and my motivation. As of today, I have the most miles rucking. I seem to always need a rabbit to catch. Now I’m pushing myself to do more rucks than any other PAX. I’m currently tied with Judge Smails. This prompted me to go out to Black Panther on a Friday. Anyways, I’m rambling, hope you are all doing well and know that you are better off here than not here.
Peace,
Cousin Eddie