04/02/2022 - Iron Lion - There are 3 sides to every triangle
AO: Iron Lion
When: 04/02/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: Early Iron Lion 4/2/22 5:15am
There are three places you can be tomorrow: here, Two Wolves or the fartsack. The fartsack is really not an option. There are only two places to be if you want to Double Tap: here or Two Wolves. On the second day of April, grab that first opportunity to double tap by the short hairs and get out there! YHC will have a no coupon bootcamp to start, an EC ruck after (which YHC didn’t do because Nacho Libre was recounting tales of his trip to New York) and join Woodwind for RC to double tap IL. HC in the thread and LFG!
The Scene: Clear and low 30’s. True to form, YHC was running late. I pulled in at 5:10 and still had to set up some cones. Where was the closest area to go that we haven’t visited in a while….the Tennis courts! Perfect. Three cones set up and back to the flags at 5:14. Let’s Rock and 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.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Warm-O-Rama
SSH – IC (4 count) x 22
Chinook Squats – IC (4 count) x 22 – have to admit this one is more of a 5 count, 1-2-3 chinook rotation of arms and then called down for the squat.
Windmills – IC (4 count) x 22
Grabbed the speaker and instructed the pax to mosey over to the tennis courts.
The Thang
THANG 1 B.L.I.M.P.muda Triangle
3 cones. There were 8 of us so easy math placed 3 at one cone, 3 at another cone and 2 at the last cone.
Starting cone:
5 Burpees
10 Lunges each leg is 1
15 Imperial Walkers (IC – 4 count)
20 Merkins
25 Plank Jacks
Bear crawl to next cone:
Double the reps (start with 10 and then increase by 10)
10 Burpees
20 Lunges each leg is 1
30 Imperial Walkers (IC – 4 count)
40 Merkins
50 Plank Jacks
Crab walk to next cone:
Triple the reps (start with 15 and then increase by 15)
15 Burpees
30 Lunges each leg is 1
45 Imperial Walkers (IC – 4 count)
60 Merkins
75 Plank Jacks
Duck walk back to start. REMINDER: your 6 should be touching the backs of your legs for a duck walk. Sputnik was doing more of a Smurf walk.
Everyone was moving at about the same pace so there was little time to wait for the 6. We then gathered inside the triangle for the next thang.
THANG 2 Burp & Merk
Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 10, pyramid all the way back down to one.
We completed this together in cadence. YHC called the down for the burp and then down for each merk. Pax called out the count.
We completed this at 5:51, time to head back to the flags for Mary.
Mary
Bruce Lee – IC (4 count) x 20
American Hammers, Leg Lifts, 100’s, LBCs, Heel touches, Crunchy Frogs. By the time we made it to the Crunchy Frog, I modified it to a Dying Cockroach, which is the same movement at CF except lying flat on your back. We ended at 6am on the 10th Crunchy Frog.
Circle of Trust
Announcements
Blood Drive
2nd F Lunch – April 8
GrowRuck 30
Name – o – rama: Kapusta, Cousin Eddie, Sputnik, Cable Guy, Nacho Libre, Baywatch, Sun Devil, Dingo
Prayers
Ukraine and Russia
Urkel’s family
Columbus’ family
Naked Man Moleskin
Comparison is the thief of joy. Find the joy and the recognition will follow. In everything you do, find joy in it. There is joy to be found in the gloom. There is a sense of accomplishment when you have pushed yourself to be uncomfortable and have lived to tell about it.
Yesterday at Q source I realized that I had lost some of the joy in posting everyday and I had to find it again. And that joy is counting posts and being a stickler for the exicon because it shows my passion, commitment and consistency. And maybe that I’m a little off upstairs. But that’s ok.
Onward and Upward!
Peace,
Cousin Eddie