12/31/2022 - Iron Lion - New Year’s Eve
AO: Iron Lion
When: 12/31/2022
PAX:
Number of Pax: 3
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Early Iron Lion 12/31/22 5:15am
It’s time to get the party started. Early Iron Lion is OPEN and ready to party like it’s 1999. No coupons needed. HC in the thread.
The Scene: High 20’s so a bit cold and a lot colder than yesterday. YHC was using the small loop in the parking lot so there was no set up besides the white board with the exercises.
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
Motivators from 8
Monkey Humpers IC (4 count) x 20
Moroccan Nightclub IC (4 count) x 22
The Thang
Millennial
1000 reps + 1000m run = 2000 aka the Millennial (I’ll be making AAR notes for myself for next time as we didn’t make it all the way through)
10 exercises, 100 reps each, 10 runs, 100m each
1) SSH – IC (4 count) – (change to straight count)
2) Lunges – each leg is one
3) Merkins – straight count
4) LBCs – IC (4 count) – (change to straight count)
5) Mtn. Climbers – IC (4 count) – (maybe change to 2 count?)
6) Flutter kicks – IC (4 count)
7) Carolina Dry Docks – straight count
8) Squats – straight count
9) Plank Jacks – IC (4 count)
10) Burpees – IC (6 count)
We made it through the CDD’s when I realized we wouldn’t have enough time so the next round, we did 40 Squats, 40 Plank Jacks and 20 Burpees.
Mary
Blades of Steel IC (4 count) x 5 plus held in low position for 30 seconds – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.
Circle of Trust
Announcements
Sub Regions created. New AO, Hook & Ladder.
Name – o – rama: Cousin Eddie, Daisy, Ebeneezer
Prayers: Hot Box, Zima, Spaceballs, Nacho Libre
Naked Man Moleskin
As we look ahead at another year and the hope of our lives getting better, I challenge each of you to look into your hearts and minds to not contribute to the echo chamber around you but to find your own voice and speak the truth.
When the carols have been stilled,
When the star-topped tree is taken down,
When family and friends are gone home,
When we are back to our schedules
The work of Christmas begins:
To welcome the refugee,
To heal a broken planet,
To feed the hungry,
To build bridges of trust, not walls of fear,
To share our gifts,
To seek justice and peace for all people,
To bring Christ’s light to the world.
(by Michael Dougherty, a variation on Howard Thurman’s ‘When the Song of the Angels is Stilled’)
The following poem is very popular and most of you have probably heard it before. It is by Carolyn Joyce Carty and it is called Footprints In The Sand
One night a man had a dream. He dreamed
he was walking along the beach with the LORD.
Across the sky flashed scenes from his life.
For each scene he noticed two sets of
footprints in the sand: one belonging
to him, and the other to the LORD.
When the last scene of his life flashed before him,
he looked back at the footprints in the sand.
He noticed that many times along the path of
his life there was only one set of footprints.
He also noticed that it happened at the very
lowest and saddest times in his life.
This really bothered him and he
questioned the LORD about it:
“LORD, you said that once I decided to follow
you, you’d walk with me all the way.
But I have noticed that during the most
troublesome times in my life,
there is only one set of footprints.
I don’t understand why when
I needed you most you would leave me.”
The LORD replied:
“My son, my precious child,
I love you and I would never leave you.
During your times of trial and suffering,
when you see only one set of footprints,
it was then that I carried you.”
My grandmother had given me this poem when I was very young and I really didn’t think much about it until much later in my life. Many times in our life we think the Lord has abandoned us but another old quote from my grandmother was that the Lord doesn’t give you anything that you can’t handle.
If there is something particularly hard in you life right now, find the higher purpose for this challenge and rise to meet it. And you don’t have to do it alone. The purpose of the hardship may be to teach you to ask for help.
Peace,
Cousin Eddie