01/14/2023 - Iron Lion - The Spartan Run Club
AO: Iron Lion
When: 01/14/2023
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
PREBLAST Iron Lion Run Club 1/14/23 6:30AM
IFYKYK HC in the thread.
Inserted a gif from the movie 300.
The Scene: Low 20’s, will have to keep moving.
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
SSH – IC (4 count) x 25
Goofballs – IC (4 count) x 20
Monkey Humpers – IC (4 count) x 20
The Thang
THANG 1 – The Spartan
Mosey over to the High School Football field
100 yard dash and 10 merkins x 30
Start the timer and GO!
When finished, take note of your time and move on to Thang 2
YHC finished in 25 minutes and 47 seconds. All the other times I have run this workout, I have almost spilled merlot so not sure what made this one different.
Poor Sam Walton had chaffing in places you don’t talk about and Sulley had to break off to take a run around the high school because his leg was bothering him. Dorn and Riunite came out for a ruck so after I was finished with the Spartan, I called an audible and skipped Thang 2 and we ended at 7:15am
THANG 2 – Trail Run
With a buddy, go for a run along the Iron Lion trails until 7:20 then meet back at the flags.
Mary
Stretching – various stretches for 30 seconds each stretch
Circle of Trust
Announcements
Love Your Neighbor volunteer opportunity
Patriot Challenge
Put your ICE in your slack profile, look at my profile as an example
Count-o-rama: 5
Name – o – rama: Cousin Eddie, Sulley, Sam Walton, Dorn, Riunite
Prayers
F3 Knoxville
Cardinal’s family
Hotbox
Nacho
People in California
War in the Ukraine
Lord, thank you for this wonderful morning and bringing these men together to exercise their bodies in order to clear their minds and open their hearts. Protect them as they go about their day and protect those they come in contact with.
Naked Man Moleskin
This video from 2018 came across my feed recently and for whatever reason, I watched it and it kind of resonated with me. I’m going to read the transcript but I will post the actual video later today. It was from the MTV Movie awards and Chris Pratt’s acceptance speech:
9 Rules
Number 1: Breathe. If you don’t, you’ll suffocate.
Number 2: You have a soul. Be careful with it.
Number 3: Don’t be a turd. If you’re strong, be a protector. And if you’re smart, be a humble influencer. Strength and intelligence can be weapons, and do not wield them against the weak. That makes you a bully. Be bigger than that.
Number 4: When giving a dog medicine, put the medicine in a little piece of hamburger. They won’t even know they’re eating medicine.
Number 5: Doesn’t matter what it is — earn it. A good deed. Reach out to someone in pain. Be of service. It feels good and it’s good for your soul.
Number 6: God is real. God loves you. God wants the best for you. Believe that. I do.
Number 7: If you have to poop at a party, but you’re embarrassed because you’re going to stink up the bathroom, just do what I do. Lock the door. Sit down. Get all the pee out first, okay? And then once all the pee’s done: Poop. Flush. Boom. You minimize the amount of time that the poop is touching the air, because if you poop first it takes you longer to pee and then you’re peeing on top of it, stirring it up. The poop particles create a cloud, goes out, and then everyone in the party will know that you pooped. Just — Just trust me — it’s science.
Number 8: Learn to pray. It’s easy, and it’s so good for your soul.
And finally, Number 9: Nobody is perfect. People are going to tell you, “You’re perfect just the way you are.” You’re not! You are imperfect. You always will be. But, there is a powerful force that designed you that way. And if you’re willing to accept that, you will have grace. And grace is a gift.
And like the freedom that we enjoy in this country that grace was paid for with somebody else’s blood. Do not forget it. Don’t take it for granted.
God bless you.
Please get home safely.
Peace,
Cousin Eddie