04/22/2021 - Iron Lion - “The Pink Houses Q”
AO: Iron Lion
When: 04/22/2021
PAX:
Number of Pax: 13
Pax Names: Big Kahuna, Bootlegger, Bull Hurley, ChainLink, Ebeneezer, Goldberg, Mr. Belding, Nosejob, Rainman, Sputnik, Sulley, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mellencamp
Introduction
Ebeneezer decided to call this the “Pink Houses Q” so I decided to roll with that on the title. Honestly, picked up the Q last Sunday, I knew it had been a while and I was due. Boy did I make the right call, it was a fun morning together. We started out in front of the high school parking lot for this one and spent most of our time at the Octagon.
Warm-O-Rama
Led this one off with Motivators starting from 5,4,3,2,1.
Tappy Taps in cadence up to 10.
Arm circles “Wine in a Box” style forwards and backwards in cadence up to 10. Focused on thumb direction as well for stretching purposes, I think. WiaB can correct me.
Finished up the warm up with 5 pull ups on the field goal post per PAX with a spotter. The spotter ended up being the partner for that PAX at least through Thang 1.
Lastly, we moseyed over to the Octagon along with our coupons and jump ropes to get started on the workout.
The Thang
Thang 1
We were all partnered up. I wanted to focus here on form, and not losing that throughout due to natural fatigue. I tried to do something that would be a nice mix again with coupon lifting, jump roping, and a little running of course. We did 4 rounds of the following:
-Lying coupon press, Lat-pull overs, goblet squats, curls, and irkins on the coupon. We did this routine in sets of 20, 15, 10, and then 5.
After each set, one PAX would take a mosey in a loop around the cones and along the blacktop path while the other would do jump ropes on the Octagon while waiting. Plank for the 6 until everyone was through the full routine.
Thang 2
We moseyed back to the parking lot and set our ropes and coupons aside. Then, we did Rocky Balboa’s up to 50 on the curb. Then, we moseyed to the back parking lot and did what I guess I could call some agility work. We ran to the end of the parking space, then shuffled over, and then backpedaled and then shuffled over to the next stage follow the leader style.
Then, we got along the school brick wall and did decline merkins in cadence up to 10. Then, we did wall sits on my count up to 50. Lastly, we did a “train” leading us back to the flags for Mary. The train consisted of PAX laying on ground and 1 PAX jumping over everyone and on and on.
MARY
started with big boys in cadence up to 20
LBC’s in cadence up to 20
American Hammers in cadence up to 20.
Finished with some basic OYO leg stretches
Circle of Trust
Today, I focused on Growth. The importance of the “Q” and getting on the Q sheet. I made a commitment openly about doing this more and its not as bad as it sounds. I shared what it means to me to be the Q and how it feels and that I admire those that Q a lot and the energy it brings to F3.
I also talked about how it is sometimes to even get an FNG out to join. Initially, it doesn’t sound that hard, but it can be. I challenged everyone to think of someone that should know about F3 and I shared the impact it has had on me.
Finished on prayer requests and prayer on our own in silence.
Naked Man Moleskin
I appreciated everyone that came out today and I think it was a great group. At one point, I thought might have lost control of the classroom. We were just wrapping up Thang1 and I’m about ready to move on to Thang 2. I notice some PAX are still missing, but we’re also holding plank and standing around probably more than we needed. I look up and I see Sulley sprinting hard across the path we had used to run on, and I know we are way past the slot for any EC. I was like, “what is goin on here” and I see a couple others trying to catch him. I couldn’t tell, perhaps Mr Belding and Sputnik? Not sure. This put a funny twist on the morning aside from the fact I admitted I ran out of material towards the end. Thankfully, Wine in a Box had my back and shared a few ideas. Always helps to have a veteran Q at your side. Thanks WiaB! Also, no disrespect to Bootlegger on the stretching. That was a compliment, I just remember it from his Q when I learned officially how to do arm stretches. Thanks Boot!
Coffeeteria was at Cafe De Moda as usual, and ‘Camp offered to buy a round before going on tour next.
Thanks for coming out all.