03/11/2020 - Iron Lion - Wednesday Recovery Day !
AO: Iron Lion
When: 03/11/2020
PAX:
Number of Pax: 12
Pax Names: Belichick, Cousin Eddie, Hootie, House Arrest, Karl, Nacho Libre, Ronda Rousey, Rooney,
DR Names:
Number of FNGS: 1
FNG Names: Tax Break, Fredo, Mile High, Strange Brew, Dublin
QIC: House Arrest
Introduction
5 core Principles
Free
open to all men
Held outdoors, rain or shine
Led by men, rotating fashion
Free, volunteer, not aware of any injuries
Modify as needed
Warm-O-Rama
SSH-25
High knees-15
Frankien Stein Walks-20
1/2 mile mosey to east side of the park to begin. Cousin Eddie had my 6.
The Thang
1/2 mile race (east side of the park)
Partner up, both racers went in opposite directions and finished at the same spot.
Mosey back to West side of the park to the Pavilion to begin a modified 300 workout !
25 pull-ups (under picnic table)
25 box jumps/ step ups
25 merks
25 floor wipers
25 clean and press (coupon)
25 dead lifts (tire) or 10 tire flips
3 rounds of bear crawls 15 yards/ followed by 15 yard sprints
1 minute of partner leg raises 30 sec each.
Circle of Trust
Announcements QSource West side, Thursday 3-12 at Mariano’s Baby Hands on Q. “Queen” The daily discipline over what is put into the body.
Topic was about Dan Gable, ex head wrestling coach at The University of Iowa-
“The 1st period is won by the best technician, 2nd period is won by the kid who is in the best shape. The 3rd period is won by the kid with the biggest heart”.
It takes a lot of heart to get up every day and put in the work at F3 in the cold, wet gloom. Keep up your hard work and keep putting in the effort and the rest will follow. It has been great to see the FNG’s getting after it, Mile High, Tax Break, Fredo and Strange Brew.
Welcome FNG- Dublin
Finished with the Lord’s prayer
Most of all, a big thanks to all the HIM’s that showed up and dealt with my below average Q.
Naked Man Moleskin
A big shout out to Cousin Eddie, who had my six today. You did your best to keep me on task.