02/22/2022 - Iron Lion - T.A.C.O Twoesday Run
AO: Iron Lion
When: 02/22/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
It is a special day tomorrow. TACO Twoesday!! Jump right into a full body burner. Shoes for all surfaces. No coupons needed. HC in the thread! Time to fiesta!
The Scene: High 40’s and rainy. More misty than rainy. YHC scoped out the court, laid down some cones and leaned the whiteboard against the light pole. Good traction on the court. Ready to roll.
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.
Warm-O-Rama
Motivators from 11
Monkey Humpers (IC – 4 count) x 22
Motivators to 11
Mosey over to Basketball Court
The Thang
THANG 1 – T.A.C.O. Twoesday Run
Thigh Master (IC – 4 count) x 22 (11 each leg)
Run a suicide
Alternating Shoulder Taps (IC – 4 count) x 22
Run a suicide
Chilly Jacks (IC – 4 count) x 22
Run a suicide
One Calls (IC – 8 count) x 22 – Hand Release merkins with Floyd Merryweather punches
Run a suicide
THANG 2 – 22’s
Start with 20 Plank jacks, run length of court, 2 Squats, run back, then 18:4, 16:6, etc…
Mary
Blades of Steel (IC – 4 count) x 22
LBCs (IC – 4 count) x 22
American Hammers (IC – 4 count) x 22
Reverse Plank/Back Plank/Knalp until 6am
Circle of Trust
Announcements
Expertly given by Sputnik
Q School this Thursday
Love Your Neighbor signup
Celtic Classic
Name – o – rama: Cousin Eddie, Sputnik, Ebenezer, Magellan, Big Wheel, Patchouli, Cow Bell, Baywatch, Standard Issue, Sulley
Prayers
Prayers for Chazz’s father and his family.
Prayers for the Ukraine
Ended with an Our Father.
Naked Man Moleskin
“The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails.” – John Maxwell
In other words, be the change you want to have in the world. So many of the problems we have day to day are insignificant and inconsequential when compared to what is going on in the world. The littlest change can have a ripple effect throughout your day. Changing that word or phrase in an email can take a bitchy, condescending message into a thoughtful teaching moment for the recipient.
Peace,
Cousin Eddie