09/25/2021 - Iron Lion - X Marks the Spot
AO: Iron Lion
When: 09/25/2021
PAX:
Number of Pax: 5
Pax Names: Cousin Eddie, Flush, Sockeye, Stuffed Crust, Wine in a Box,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Arm Circles IC to 10
Arm Circles IC in reverse to 10
Frankensteins (about 10 of them)
Inchworms (about 10 of them)
Tempo Squats IC to 10
Tempo Merkins IC to 10
Dynamic mosey about half of the parking lot – mosey, butkickers, high knees, mosey, bernie sanders, skipping for height, and mosey.
Shoulder Taps IC to 20
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together)
The Thang
Thang 1
Set up five cones in an X pattern. Plank for the six, stay together. Exercises below are done all as a group with each item done at a different cone.
Round 1:
Cone 1: 75 Merkins
Cone 2: 75 SSH
Cone 3: 75 Seal Claps
Cone 4: 75 Heel Touches
Cone 5: 75 LBCs
Round 2:
Cone 1: 50 Chest Press
Cone 2: 50 Curls
Cone 3: 50 Overhead Press
Cone 4: 50 Bent Rows
Cone 5: 50 Chest Press
Round 3:
Cone 1: 25 Derkins
Cone 2: 25 Skull crushers
Cone 3: 25 Dips
Cone 4: 25 Irkins
Cone 5: 25 Coupon Swings
Thang 2
Mosey over to the little shelter. Find a column.
Plank position – hold oneself up on the wall with the arms horizontal pushing against the wall for 60 seconds. Recover.
Wall sit for 60 seconds, 90 degrees at the knees and hips. Recover.
Plank position – hold oneself up on the wall with the arms horizontal pushing against the wall for 60 seconds. Recover.
Wall sit for 60 seconds, 90 degrees at the knees and hips. Recover.
MARY:
Freddy Mercurys IC to 40
Heel Touches IC to 30
Stargazers for the last 20 seconds.
Circle of Trust
Make sure that you are bringing the 1st-F, the “Fitness” aspect of F3 home to the family. Show and include your family that you are active – impart to them that it’s a lifestyle, a way of life and not just a temporary state or fad that you’re pursuing. Model that for your M and 2.0s to make the whole family healthier and stronger.
Naked Man Moleskin
N/A