11/12/2022 - Iron Lion - Special Edition Run Club
AO: Iron Lion
When: 11/12/2022
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
EARLY IRON LION SPECIAL EDITION RUN CLUB: Come out to Iron Lion to warm up those legs before tackling the Chad 1000 over at Dark Tower OR double up on running with the normal RC after this one. Bring your headlamp if you are afraid of the dark. Shoes for pavement. HC in the thread.
The Scene: Forecast calls for clear and cold.
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
Goofballs (IC) – 4 count x 20
Monkey Humpers (IC) – 4 count x 20
Moroccan Nightclubs (IC) – 4 count x 20
The Thang
RUN CLUB
Take the river trail under the RR tracks to Burlington Ave. Make a right. Go to Garfield Ave. Make a left to Prairie Walk Pond. Run 4 laps around the pond. Pick up the six. Run back along the same path. Should be over 3 miles total distance run.
That was the plan. We ran 4 laps around the pond and then reversed and ran 2 laps in the other direction.
Mary
We stretched.
Circle of Trust
Announcements given by Sam Walton
Name – o – rama: Cousin Eddie, Beanie Baby, Sulley, Sam Walton, Columbus
Prayers
Naked Man Moleskin
I talked about doing hard things. Testing yourself so that you are prepared when you need to be. I shared some reflections on F324.
Peace,
Cousin Eddie