03/04/2021 - Iron Lion - Urban Cowboy VQ

AO: Iron Lion

When: 03/04/2021

PAX:

Number of Pax: 22

Pax Names: Aladdin, Bootlegger, Callahan, ChainLink, Chazz, Dorn, Flush, Glass Joe, Goldberg, Mellencamp, Mr. Belding, Ozark, Patchouli, Rainman, Riunite, Seadoo, Software, Sputnik, Sulley, Sun Devil, Thumb Drive, Urban Cowboy,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Urban Cowboy


Introduction

I was excited to come out and lead 21 men through a workout that I had been doing for a long time before F3 on my own.  The weather was perfectly chilly, so I knew I had to keep everyone moving to stay warm with Thang 2.

Warm-O-Rama

Quick mosey around the parking lot to get the blood pumping

Abe Viggotas x10 in Cadence

Tappy Taps x10 in Cadence

Deep lunges – OYO

The Thang

Quick Mosey to the soccer/football field

Thang 1 – AMRAP – 30 second each exercise/4 times through

  1. Side straddle hops
  2. Burpees
  3. Steps on on the coupon
  4. Mountain climbers
  5. Big Boy Sit-ups
  6. Merkins
  7. Squats
  8. Step overs on the coupon
  9. Shoulder taps
  10. Bonnie Blares

Thang 2 – 6 Stations in the parking lot

  1. Back peddle/runs in a zig zag of cones
  2. 3 cone suicides
  3. Moving inch worms ~10 yards
  4. Slides in a zig zag of cones
  5. Traveling burpees ~10 yards
  6. 10 coupon thrusters

MARY – Plank in all its glorious forms

Circle of Trust

The overall message was one of thanks.

A thank you for all those that came out. Not mentioned this morning, but those who reached out with FOMOs for missing the VQ. Today, I wanted to share a bit of what my workouts were like before joining F3 and how the workout may be the same, but the experience is far different when doing it with other men.

I also wanted to thank everyone for helping to be a driving force that has helped me push myself harder and achieve more through fitness than I thought possible at this stage in my life. How coming out early in the morning has given me new goals and realization of what I am capable of doing and achieving.

Finally, thanks to coffeeteria and other 2nd F events have helped provide some support and happiness in my life. Simply getting to be around other men, who have similar goals and attitudes towards the world and life , has been a remarkable experience.

Naked Man Moleskin

I don’t know who started the rumor about a 15 second break during the AMRAP portion, but none was to be had. Everyone got a break while I was demoing Thang 2.

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