01/19/2021 - Iron Lion - You still cold, Ebeneezer?
AO: Iron Lion
When: 01/19/2021
PAX:
Number of Pax: 11
Pax Names: Bongo, Cousin Eddie, Diesel, Ebeneezer, Flush, Krampus, Nosejob, Piper Cub, Rainman, Sputnik, Sulley,
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. 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
Mosey loop; with Butt-Kickers, skipping for height, cariocas, broad jump and regular run.
Imperial Walkers – IC count for 25
Grady Corns – IC count for 25
Mosey to spot between Shelter and Big Conifer (NE side of hill)
The Thang
Thang 1
22’s with Big Boy Sit-Ups and Merkins:
Start with 2 Big Boys at bottom of hill ridge, 20 Merkins at top of hill ridge, go up/down by 2.
Pick up the 6.
Mosey to Lisle High School entrance.
Thang 2
Mountain Climbers – IC count for 25
Plank Jacks – IC count for 25
Heel Touches – IC count for 25
Shoulder Taps – IC count for 25
Wall Sit for 90, 60, 30 with 30 second and then 15 second break.
Thang 3
“BurpMerk Inchworm”
All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees.
Mosey back to the Flags for 0600.
Circle of Trust
Be brave. We do hard stuff all the time in F3, but make sure you seek the courage to say what needs to be said. Say these things with consideration and compassion and be genuine. I’m often surprised at how someone reacts to me when I’m brave and say what I’ve been putting off saying for too long thinking they were going to react a different way. Be brave and say the right things to your M, your 2.0s, your boss, your coworkers – whoever needs to hear it.
Prayers for Parks and Rec & family, Carmen San Diego & family and Columbus & family for all dealing with COVID.
Naked Man Moleskin
N/A