09/21/2020 - Iron Lion - Run to the Hills – Iron Lion

AO: Iron Lion

When: 09/21/2020

PAX:

Number of Pax: 16

Pax Names: Binky, Catfish Hunter, Chain Link, Cousin Eddie, Ebeneezer, Goldberg, Happy Meal, Hootie, House Arrest, Mr. Burns, Mr. Nice Guy, Nosejob, Riunite, Trickle, Webelos,

DR Names:

Number of FNGS: 0

FNG Names: Cinnamon * (* not quite FNG - joined 9/15, just not in PAX names yet)

QIC: Ebeneezer


Introduction

We tend to forget there are fine hills at Iron Lion.  No coupons, all hills today – shoes with traction were key.  The tunes were all Iron Maiden!

Warm-O-Rama

Pooh Bears 10 (in cadence, lead by voice impression of Winne the Pooh)

Hip openers 10 (in cadence)

Squat with overhead reach 10 (in cadence)

Motivators from 5

Mosey to the hill (approx. 1/2 mile)

The Thang

Hill work … Exercises completed (all exercises uphill with walk-down to follow/recover for next exercise):

    • Lunges
    • Skips
    • Speed skaters
    • Full hill ~ 50% speed
    • ½ hill sprints – twice
    • Backpedal
    • Skips
    • Speed skaters
    • ½ hill sprints – twice
    • Backpedal

Mosey back to parking lot (approx. 1/2 mile) for Mary

Mary:

  • Exercises completed:
    • Freddie Mercurys ~ to Bicycle Race by Queen (all 3:01 of that damn song)
    • top-to-bottom stretch

 

Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him.

~ To me, that can also mean that F3 doesn’t judge (rather, the key is get better, it’s all about your own improvement)

  • Potential FNG I’ve been trying to recruit is struggling to join, as he wants to be competitive before he comes out
    • I’ve repeatedly asked him to join, but only recently pressed him on what his obstacle to joining is
    • His obstacle is fear – fear of not being competitive / fear of being judged / fear of failure

Here’s a challenge for each of us: Go find something to fail at!

  • I started learning to play bass guitar / paint coupons
  • I’ve always respected people with musical / artistic talents, but dismissed my abilities / reasoned I was too old to start

Failure doesn’t change who you are – failure is just an outcome, which is neither negative or positive (don’t label failure as anything more than one isolated outcome).  In other words, that one failure is just an opportunity. It’s a chance to be better, to do better, to start over, to re-evaluate, to practice— whatever, just don’t let fear of failure stop you.

Naked Man Moleskin

I was initially a bit fearful to lead an F3 workout, perhaps fear of failure.  I’ve now got 5 under my belt in my 9 months of participating ~ I can step it up for sure.

I’m always humbled when anyone joins, but particularly so when the faces are new, as well as those who come to an AO out of their usual AO routine.  Thanks in particular to Trickle for coming to Iron Lion today ITG.  I need to follow his lead and break out to Complex, Outpost and others.  Now that in no way takes away from the feeling of seeing the solid regular HIMs- always there working and motivating me to show up.

It was also great to have Buttermaker and the MASH unit right there with us.  Much respect to Buttermaker for taking the lead with the MASH unit, and ensuring everyone can get a workout (truly living the credo – leave no man behind, but leave no man where you found him).

A huge shout out to Cousin Eddie, who is the ultimate SiteQ.  I mean this guy remembers the things the Q forgets, even though the Q never told him!!!  I’ve been meaning to save time for stretches, which are a critical part of any workout, but I nearly flaked on it (again).  Cousin Eddie didn’t know I had that in store, but he reminded me there were 3 minutes to spare (and saved the day for stretches).

Prayers for those sick and those recuperating, and those injured (physical, emotional and otherwise).  Today’s prayer in particular was to give us all strength to fail ~

Now go find something to fail at (just don’t label failure as anything more than one isolated outcome and keep moving).

<Out here>

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