07/22/2020 - Iron Lion - We’re Rolling
AO: Iron Lion
When: 07/22/2020
PAX:
Number of Pax: 15
Pax Names: Bongo, Chain Link, Cousin Eddie, Flush, Giggles, Goldberg, Moonlight, Mr. Burns, Nacho Libre, Porch Pirate, Radio Flyer, Ronda Rousey, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names: Ant Hill (Naperville PAX who doesn't exist on paper) and Swingline (DR) from Franklin, TN
QIC: Cousin Eddie
Introduction
Enter the Octagon.
Take a CHANCE.
Roll the DIE.
Come give Iron Lion a TRY
HC in the thread.
The Scene: Forecasted partly sunny and high 60’s
Welcome & Disclaimer
F3 is:
- Free
- Open to ALL men,
- Peer led in a rotating fashion
- Held outdoors rain or shine, heat or cold.
- 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. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Daft Punk – IC (12 count) x 5 – Lunge around the world
Imperial Squat Walker – IC (4 count) x 20 – Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow.
Elwood – IC (4 count) x 20 – High Knees or Chopping feet but keep your arms in sync and symmetrical with your feet. Right hand and right knee are up while the left hand and left knee are Down and vice versa
Mosey to Octagon (this is the stage by the lake/pond)
The Thang
THANG 1 Take a CHANCE
List of 6 exercises. Each PAX will roll the die twice. First number is the exercise. Second number is reps x 10
Carolina Dry Dock
Hand Release Burpee
Aussie Burpee – groiner with a small hop
Newton’s Cradle – 4 count exercise – plank with alternating arms going out perpendicular to your body
Chilcutt Peter Parker
El Capitan – deep lunge – one leg goes all the way back while front goes forward and arms go to ground inside front leg
After each round, PAX run the ¼ mile path from the Octagon along the base of the hill.
THANG 2 Hydraulic Burpees
Mosey to side of the hill. 11’s: Start with 10 Hydraulics, run up the hill, 1 Burpee, run down and so on….
5 MoM
T-Bomb IC (4 count) x 15 – IC feet go: 1) Legs straight, feet together 2) Legs straight and spread 3) Feet back together and legs straight 4) Feet together and back under your 6 That is one rep. Don’t let your 6 touch the ground!
Reverse Crunch IC (4 count) x 25
Y plank – low plank, elbows together, feet apart
Circle of Trust
Announcements
See the info only no chatter channel in Slack
Get on the Q sheet! Lots of openings. Do it!
F3 Concierge service – this is an ongoing initiative
Prayers
Mr. Miyagi, Crabgrass, Wet Wipe’s FIL (Big Mike), Toady, Cupcake’s friend (Carson), Pumpkin Spice’s family, Noonan, Bump
Naked Man Moleskin
Sometimes you have to take risks. Like this workout. Wasn’t sure if it was going to work out (see what I did there?). Found out yesterday that we would have a DR guest. Should I keep this going or change it up? Stuck with the theme that came to me on Sunday and rolled with it (I’m on fire!).
I took a calculated risk. That’s what life is all about. Calculated risks. With this pandemic, it’s become even more apparent. My family and I are going on vacation in August to Hilton Head, South Carolina. It’s a calculated risk. The numbers of Covid cases are going down there, which is promising and from what I hear, Southwest Airlines is living up to the cleaning standards. We will wear our face coverings. We will social distance. But we need a change of scenery. Mental health is an important part of physical health. We are blessed to have the ability to do this as I know many do not. We are blessed to have F3 in our lives in order to keep our physical health strong and our mental health stronger with fellowship and faith.
Taking the hold of a Q is also a risk as it challenges you to put together something for others and also challenges you to reflect on where you are on life’s journey.
Let us pray, Father, Thank You for each and every day You have blessed us here on earth.
Thank You for Your tender mercies.
Thank You for giving us friends and family to share joys and sorrows with.
I ask You to bless my friends, relatives, brothers and sisters in Christ and
those I care deeply for, and especially those who are praying with me right now.
Where there is joy, give them continued joy.
Where there is pain or sorrow, give them your peace and mercy.
Where there is self-doubt, release a renewed confidence.
Where there is need, fulfill their needs.
Bless their homes, families, finances, their goings and their comings.
In Jesus’ name,
Amen.
Peace,
Cousin Eddie