03/17/2020 - Iron Lion - Taste the R-A-I-N-B-O-W
AO: Iron Lion
When: 03/17/2020
PAX:
Number of Pax: 8
Pax Names: B+, Cousin Eddie, Goldberg, Nacho Libre, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names: Mile High,Porch Pirate,Tax Break
QIC: Cousin Eddie
Introduction
Tomorrow morning we are going to have our Lucky Charms. Come taste the RAINBOW from a social distance, of course. NO COUPONS needed. HC in the thread.
Warm-O-Rama
The Scene: It was in the 30’s and clear, Goldberg had picked up site Q duties from Faceplant. YHC was coming in hot, turned the car off right at 5:15
Welcome & Disclaimer
F3 is a free, peer led workout in rain or shine, heat or cold. 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. Keep your distance, 6 – 10 feet as we practice social distancing. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm – o – rama
Motivators from 16, getting closer to the 20 motivator club, Appletini
The Thang
THANG
Reverse Crunch (IC) – 4 count x 25
Apple Turnover
Bear Crawl three parking spaces. Flip over and Crab Walk three parking spaces. Flip over and Bear Crawl, you get the idea. This was done for the length of parking lot to the stop sign.
Mosey to Octagon – hold plank for the six
Imperial Squat Walkers (IC) – 4 count x 30
Newton’s Cradle – (IC) – 4 count x 15
Burpos x 25 – this is a low burpee – Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps.
Mosey back to stop sign
Overhead claps while in People’s Chair x 30
Walk like a Leprechaun
Pax line up, single-file about 6 – 10 feet apart. In unison, the entire Pax get into squat and lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until we reach the flags.
Had a couple minutes before Mary so I circled up the PAX for some
Leprechaun Jacks (IC) – 4 count x 20
6 MoM
Captain Thor (1:4) – Big Boy situp with American Hammer up to 10:40
Dr. W – (IC) 8 count x 8 – ab exercise that combines Dolly, Rosalita, and the W 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down.
We did one together after I demonstrated before the clock struck 6AM. This one is going to take practice.
Circle of Trust
Announcements
New Commz Q – TPS Report
1st F is still open. All other F’s are either outside or postponed.
Prayers
We lift up prayers for all of us that this pandemic will quickly subside as quickly as it impacted our lives. We pray for all of the seniors in high school and college who may not be able to experience their once in a lifetime events.
Naked Man Moleskin
For selfish reasons, I’m struggling with this quarantine and social distancing. I have a lot of plans for this year and this pandemic is putting many if not all of those plans in jeopardy. I’m mentally tired of struggling. Much of my life has been one struggle to the next. Granted, I have many blessings in my life and I am grateful for them. I just wish the other things in life were just a little bit easier to manage. Take the time now to revel in the blessings you have and break up the struggles into more manageable chunks.
Traditional Irish Blessing prayer
May the road rise up to meet you.
May the wind always be at your back.
May the sun shine warm upon your face,
and rains fall soft upon your fields.
And until we meet again, May God hold you in the palm of His hand.
May good luck be with you Wherever you go, and your blessings outnumber the shamrocks that grow.
May your days be many and your troubles be few, May all God’s blessings descend upon you, May peace be within you, May your heart be strong, May you find what you’re seeking wherever you roam.
May you have the hindsight to know where you’ve been
the foresight to know where you’re going
and the insight to know when you’re going too far.
Peace,
Cousin Eddie