03/17/2021 - Iron Lion - Taste the RAINBOW
AO: Iron Lion
When: 03/17/2021
PAX:
Number of Pax: 12
Pax Names: B+, Barbara, Big Kahuna, Blues Clues, Bull Hurley, Cousin Eddie, Ebeneezer, Hootie, Mellencamp, Riunite, Sulley, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
It’s St. Patrick’s Day! Do you have the Lucky Charms to make it to the end of the RAINBOW. Bring those coupons and HC in the thread to find out.
The Scene: Temp hovering around freezing. When I stopped looking at Slack, I had about 4 HCs so I was expecting a small turnout. 2 or 3 other AOs made promises of beer and other St. Paddy Day delights. Unfortunately, I couldn’t compete. However, 11 fine HIMs showed up after all. I set up cones at each end of the “rainbow”, planted the flags and was graced by the sight of Ebenezer in green tights, orange sweatshirt and Leprechaun hat. Now we were ready to party.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
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. Maintain 10 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Leprechaun (Smurf) jacks IC x 20
Leprechaun (Smurf) Hillbillies IC x 20
Leprechaun Ring of Fire – Imagine there are bricks of gold in the middle, squat position, shuffle right all the way around, 10 merkins, shuffle left all the way around, 10 merkins.
Bring coupons over to the fence.
The Thang
Taste the RAINBOW
R Rock A Bye Baby x 30
- People’s chair with the coupon. Chair position, starting with the coupon over your head, bring down to chest, push coupon straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head. Repeat.
American Hammers with coupon (4 count) x 25
- Leave coupon. Run the arch of the parking lot to the other side.
Imperial Squat Walkers (4 count) x 25
- Run back to coupon
Nemos x 30 – This routine mixes a get-up with a blockee.
- Start laying flat on your back, with coupon on the ground above your head. Grasp the coupon, bring to your chest, perform one press straight up. Place coupon to one side, then kick out your legs and flip over to an inclined plank position. Perform one incline merkin, then without releasing the coupon, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with coupon. Go to other side. Repeat.
- Leave coupon. Run the arch of the parking lot to other side.
Burpos – low Burpee x 25
- Run back to coupon
Overhead Press x 25
- Leave coupon. Run the arch of the parking lot to other side
- Hold plank for the 6
Walk like a Leprechaun
- PAX line up, leaving a lot of space in front. All start in squat. Then right foot forward holding lunge as last PAX runs to the front. PAX calls out left and then PAX in the back runs to the front. We do this back to the coupons.
Mary
Dr. W – (IC) 8 count x 10 – 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.
Captain Thor (1:4) – Big Boy situp with American Hammer up to 10:40. Coincidentally we made it to 6:24 at 6am
Circle of Trust
Announcements
Check out the info only no chatter channel on slack.
Convergence this Saturday at Iron Lion
The Bear opening 3/24/21
Teddy’s March 4/10/21
Frontline OCR – 5/29/21
GrowRuck in St. Louis
Prayers
Appletini’s brother
Fish Sticks and his family
Naked Man Moleskin
Continue to strive to be the best version of yourself. Be intentional. The Jester is not funny. He’s a punk and needs to be used to spur change for the better. Give up the Jester for Lent and then forever if possible.
I’d like to end with a 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