04/21/2022 - Iron Lion - Triple Threat
AO: Iron Lion
When: 04/21/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Oh Happy Day! There’s a party happening at the Lion tomorrow. No coupons. No rain in the forecast. HC in the thread. Can we make it a triple threat, Magellan and AtAt?
The Scene: Forecast is around 50 degrees and no rain. Happy Birthday!!
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 46
Monkey Humpers – IC (4 count) x 23
Imperial Squat Walkers – IC (4 count) x 23
Rebel Run to the Hill
The Thang
Triple Threat – 3 cones on the hill
Cone 1 – 10 burpees – run to next cone
Cone 2 – 10 burpees, 20 mountain climbers – IC (4 count) bear crawl to next cone
Cone 3 – 10 burpees, 20 mountain climbers – IC (4 count), 30 plank jacks – IC (4 count) run back down to first cone
Repeat 3 times
Rebel Run back to flags
Very Beary Mary
Blades of Steel – IC (4 count) x 23
Side bear crawl around to the right
Annies – IC (4 count) x 23
Side bear crawl around to the left
American Hammers – IC (4 count) x 23
LBCs – IC (4 count) x 23
Plank routine/stretching until 6am
Circle of Trust
Announcements
Brain Tumor 5K
GrowRuck 30
Frontline OCR
Blood Drive this Sunday
Lincoln Games
Don’t go to North Central College
Name – o – rama: Goldberg, Mellencamp, Rain Man, Sulley, Big Kahuna, Magellan, Ebeneezer, Cousin Eddie
Prayers
Continued prayers for peace and the elimination of misinformation in our lives.
Pray for my M as she struggles to find her identity and conquer her mental battle.
Columbus and his family
Turner and his family
Naked Man Moleskin
A lot of interesting events happened on April 21st throughout history. I added Prince to the playlist because he died on April 21, 2016. One rabbit hole I went down was that supposedly Rome was founded on this day in 753 B.C. It is quite the tale of Remus and Romulus being raised by a she-wolf, deposing a king and betraying one another.
Anyways, Turner said it best yesterday when he talked about how the 3rd F, the time that we take for prayer and for lifting each other up, is what keeps him coming out each day. This really is an important part of our day. It’s a time to mull on the reflection of yesterday, set the intention of today, and be thankful for His intervention tomorrow.
Peace,
Cousin Eddie