04/01/2023 - Iron Lion - Three Thangs

AO: Iron Lion

When: 04/01/2023


Number of Pax: 2

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie


Pre Blast: Early Iron Lion 4/1/23 5:15AM

It’s April Fool’s Day!  The only fool is YHC for signing up for two Q’s today.  Start your Saturday at the Lion and make everyone else be the fool for not waking up early.  No coupons needed.  HC in the thread!

The Scene:  YHC feels like crap.  Coming down with a cold so I took some DayQuil and headed out.  Tried to keep today’s workout simple since it was probably just going to be two of us.  Lightfoot stepped up to be Site Q and Beetlejuice HC’d but I was pretty sure he was going to fartsack.  And I was right.  5:15 rolled around and no Beetlejuice.  It was raining but not enough to warrant shelter.

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.


Plank Jacks IC x 20

Air Squared IC x 20

Imperial Walkers IC x 20

Mosey to Hill

The Thang


Triple Nickel

Mountain Merkins IC (12 count) x 5, run up the hill, Burpees IC (6 count) x 5, Repeat 5 times


Everest – Lunge then Squat your way to the top


Quadraphilia – 4 minutes – run down the hill forwards and up the hill backwards

Mosey back to the flags for Mary.  Since it had been raining, we went back to the pavilion where half of the ground was dry, just enough room for two guys to work on abs.


Sleeping Hillbillies IC x 40 (20 each side)

Monkey Crunches (on Q’s UP) x 20

Heel touches IC x 20

Circle of Trust

Announcements  I’m pretty sure Lightfoot read them but I had already heard them a lot this week.

Name – o – rama:  Cousin Eddie, Lightfoot


Hot Box, Boy Sandwich, people of Nashville

Naked Man Moleskin

To quote Wil Wheaton, “Don’t be a dick.”


Cousin Eddie