03/11/2023 - Iron Lion - P.E.A.R.L.S. on a string
AO: Iron Lion
When: 03/11/2023
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: Early Iron Lion 3/11/23 5:15 AM CHOICES
Tomorrow morning is the F3N Central Convergence but before that, come get warmed up at Iron Lion. Since RC is closed tomorrow, YHC will give you a choice: run around OYO for 35 minutes along the trails or go on a “pearls on a string” bootcamp around the AO with me. No coupons needed. HC in the thread! Who knows, you may learn something new.
The Scene: My original plan was to get there super early and map out the route in chalk. Sometimes nature has other plans. YHC still arrived with plenty of time to start the music and greet the PAX.
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
Imperial Walkers – IC (4 count) x 20
Abe Vigoda’s – IC (4 count) x 10 – nice and slow
Mountain Man Poopers – IC (4 count) x 15
The Thang
THANG 1 P.E.A.R.L.S. on a String
From the flags, mosey across the street to the high school parking lot.
Parking Space Tracer – following the parking space lines, run forward, sidestep, run backward until you get to the end of the parking lot. SSH for the 6
From here, mosey to the pavilion
Elevated Squats x 20
From here, mosey to the bridge, bear crawl across the bridge
Angle Grinders – IC (8 count) x 10
From here, mosey along the backside of the lake and stop near the wall before the street.
Ranger Merkins x 20
Cross the street and mosey to the next bridge
Lunges – IC (4 count) x 20
Mosey around the back part of the AO almost to the last baseball field.
Scorpion Dry Docks x 20 (10 each side)
THANG 2 Cocaine Bear Crawls
We made our way to a small hill/berm by the new baseball diamond.
Find a small berm, quickly and diagonally bear crawl up and diagonally run back down. Do this along the entire length of the berm. Do it again back to start.
Mosey back to flags.
Bonus round – we stopped as soon as we hit the parking lot and did 10 burpees – IC (6 count).
Mary
Thread the Needle: get on hands and knees, stretch your right arm up, then thread it through the space between your other arm and leg, twisting your back and placing your right ear to the ground. Hold for 20 seconds. Repeat other side.
Child’s Pose: Hold for 20 seconds
LBC – IC (4 count) x 30
Butterfly Hatchlings – on my up x 20, on your 6, put feet together to do a butterfly stretch. Hold this position and recline to your back. Do a sit up on Q’s up.
Heel touches with a twist – get in regular heel touch position but then do a bridge. Hold the bridge while doing heel touches – IC (4 count) x 20
Recover, Recover
Circle of Trust
Announcements
It’s Saturday, if you haven’t heard them yet, get out more. Convergences for the next 3 weeks!
Name – o – rama: Cousin Eddie, Daisy, Putt Putt, Dabo, B-Team, Sulley, Snowden, Lightfoot, D3, Speedo, siynaki-NWH
Prayers
Hotbox, Boy Sandwich
Lord, protect these men as they go about their day. Protect all those they come in contact with.
Naked Man Moleskin
Consistency of Purpose leads to positive habit transfer. That is all. Let’s get to the convergence!
Peace,
Cousin Eddie