02/23/2021 - Iron Lion - Tires . . . tires . . . and more tires

AO: Iron Lion

When: 02/23/2021


Number of Pax: 15

Pax Names: Barbara, Ebeneezer, Fredo, Mellencamp, Mr. Belding, Mr. Burns, Nosejob, Ronda Rousey, Seadoo, Software, Sputnik, Sulley, Urban Cowboy,

DR Names: Wood Router

Number of FNGS:

FNG Names:

QIC: Wine in A Box


If its one thing I have learned from Qing in the 8 months I have been in F-3 its to be flexible because of weather conditions. Rain, snow, heat, humidity, and now . . . . huge partially frozen pools of melted snow making traction precarious.

After a shopping trip to Menards to get ropes for tire pulls, I went to scout out the AO for weather conditions the night before.

I experimented with doing a tire drag on the football field . . . but that was damn near impossible. So lets do it on the parking lot. The area by the flags is a slushy skating rink as usual . . . so I we pivoted to the High School parking lot.


Had a great surprise today with a Downrange HIM from Chattanooga named Wood Router! This guy was doing some EC running before and then again after the beatdown. Definitely a beast!


Grab your coupons and tires, WALK on the slippery ice to Lisle High school.

15 SSH

10 Abe Vigodas

5 frankensteiners each leg

Arm circles.


Yknow . . .   I do the same damn warmups every single time. So just assume that these are “all time stretches” for me moving forward.

The Thang


First run to the football field goal posts.

PULL UPS . . . each HIM does 7 pullups with a spotter. No matter what . . . everyone does 7.

Back to parking lot.

After a draft with Urban Cowboy and Mr Belding as the team captains, we did tire drag relay races.


  • 40 yards marked off. dragging tires with a rope, sprint to the opposite cone. Then a teammate has another tire ready to drag back. So on and so forth until all 7 on each team ran


  • Then the pax at the end of the race had to pick up one of the huge tractor tires and roll it back to the finish line as a group


  • Sets of 20 reps all with coupons. Done IN CADENCE as a group (no man left behind)
  • 20 Chest press
  • 20 Lat pull overs
  • 20 goblet squats
  • 20 shoulder press
  • 20 curls

Tire races again! Exactly the same as before.

100’s all with coupons

  • 20 bent over rows
  • 20 lunges (10 each leg)
  • 20 merkins on your coupon
  • 20 coupon front raise swings
  • 20 skull crushers

Tire races again!!! Yep . . . this gets “tiring” . . . SEE WHAT I DID THERE!! I MADE A PUNNY JOKE

100’s all with coupons.

Yknow what?? F THAT. We dont get up for easy. These are now done in sets of 30 reps each and called 150’s. PUSH YOURSELVES AND GROW

  • 30 chest press
  • 30 lat pull overs (hard)
  • 30 goblet squats
  • 30 shoulder press
  • 30 curls

MORE tire races!!!!

150’s all with coupons

  • 30 bent over rows
  • 30 lunges (15 each leg)
  • 30 merkins on coupon (really really hard. Broke up into 2 sets of 15)
  • 30 coupon swings /front raises (whew . .)
  • 30 skull crushers


  • Same teams. Line up behind the guy with a tire. Feet inside the tire, in a plank position. Bring your knees up to your chest, dragging the tire along. Then leapfrog your hands forward to plank, and repeat.
  • 10 per PAX, then go to the back of the line. Next man up.
  • Each PAX had to go through the inchworm twice.

6 AM

Circle of Trust

CoT today was about GROWTH. We are constantly making choices to either grow or stay stagnant. We grow in strength, endurance, and stamina ITG each morning. We grow as leaders whether its as an employee, a boss, a husband, a father, etc. Choosing to grow is up to us. F-3 is in a constant state of growth. In the last year we have opened up F-3 Crossroads, expanded AO days of availability, opened up Two Wolves two days a week and will be opening up F-3 Downers Grove in a few weeks. We are growing our HomeBound services capabilities with new partnerships with Hesed House and Love your Neighbor. (and please donate a few hours of your week if you can to these opportunities) We have also grown to almost 1000 PAX in F-3 Naperville. (according to slack). We have even added a 2021 goal sheet for PAX to track their goals and grow as leaders.

But you need to make the choice to grow. Today I challenge you to do something to grow and be better at something. It doesnt matter what it is . . . just grow.


Our Father

Naked Man Moleskin

Welcome to Wood Router from Chattanooga! He will be here at least the rest of the week, so if you see him ITG please introduce yourself and say hi.

Ebeneezer was talking soooooo much smack and purposefully trying to mess up my cadence counts for lifts, then promptly pulled something in his calf. Then later when he started to do a fancy little dance after tire drags, he hurt it again.

So my next CoT will be about KARMA. I might make it into a TED talk. We shall see.

One heck of a fun group today that really got after it and didnt give up. Tire drags and Inchworms are not easy, but these guys made it look effortless. I was a ball buster today, keeping an eye on guys form during the 100’s, but it largely wasnt needed. Everyone pushed hard and gave it their all.

I am also very thankful that Ebeneezer didnt knock himself silly doing Skull Crushers. He really grew as a HIM from last time we did skull crushers and I warned everyone to be careful . . .  then he promptly bashed himself in the forehead and drew blood. WTF ebeneezer . . .  you arent supposed to literally try to crush your skull.

The first time I did inchworms a lot of guys couldnt get the hang of it and kept failing. This time guys like Mellencamp, Urban Cowboy, Mr. Belding and Sulley made it look EASY.

Good to see Barbara, Software and Mr Burns again . .  its been a minute!

So just to show what a beast Ronda Rousey is . . . there was a very slick area and Ronda fell. NOT ONLY did he leap back up, but he still won his heat in the relays!!!

Software . . . great to see you back ITG. Way to keep after it and pushing hard.

Props to guys like Fredo, Nosejob, Sputnik, Seadoo and Barbara. A lot of my Qs are lifting heavy stuff over and over again. Instead of choosing a AO/workout that might be more orientated to your strengths like a run club (or Fredo because of the shoulder injury) , you chose GROWTH and to come build some muscle at Iron Lion with me. Way to go!

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