5 Minutes Isn’t That Long, Right? Wrong.

THE SCENE:
40 degrees and somewhere between a mist and a drizzle.  Someone noted that it had been raining steadily an hour earlier.  Acclamation and thanksgivings were offered up to Backseat for another fine performance on Weather Q.

F3 WELCOME & DISCLAIMER:
Disclaimer disclaimed to the 3 disclaimees who had previously heard it a combined total of eleventy bajillion times.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
This morning we performed a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winner: Tiger Lilly (0)
Set 2: CMU Curls/Flutter Kicks.  Winners: Tiger Lilly and Zima (0)
Set 3: Burpees/WWI Situps.  Winners: Tiger Lilly and Shoestring (8)
Set 4: CMU Presses/Freddie Mercuries.  Winner: Shoestring (3)
Set 5: Derkins/Squats.  Winners: Tiger Lilly and Shoestring (0)
Set 6: CMU Tricep Extensions/Monkey Humpers.  Winners: Errbody (0)
Set 7: Carolina Dry Docks/Imperial Squat Walkers.  Winners: Tiger Lilly, Shoestring, and Zima (7)

Final Scores:
Tiger Lilly: 19
Shoestring: 27
Zima: 34
Choker: 41

MARY:
No additional Mary, but she was well taken care of throughout the Thang.

COUNT-OFF & NAME-O-RAMA
4 PAX: Choker (QIC), Shoestring, Tiger Lilly, Shoestring.  Plus a special appearance by Flobee on Starsky duty.

CIRCLE OF TRUST/BOM:
Ecc. 4:9-12

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him–a threefold cord is not quickly broken.

This passage is most often heard at weddings, but it has direct application to F3 as well (except for that middle part, NTTAWWT).

You guys are the extra cords in my strand, and I’m very thankful for it.  We are surrounded by guys in this city who don’t have that.  It is on us to coax them past the speed bumps of early wakeup times, cold/rainy weather, and the myriad of other common excuses we’ve all heard and used. When we EH a guy, we’re not just giving him the opportunity to grow stronger; we’re strengthening ourselves by adding another cord to our strand.

We come out to the Gloom to make ourselves stronger.  The First F is only a third of that; the Second and Third Fs just as/more important than the physical aspect.

MOLESKIN:
You know your Q is successful when the 1FQ raises the possibility of splashing merlot.

Tiger Lilly is a beast.

I felt like I owed restitution to Neverland’s Multiple-Grammy-Award-Winning AOQ  for the terrible playlist that accompanied my Jukebox of Pain a few weeks ago.  Today’s playlist did not have a specific connection to the exercises we were performing, but it RAWKED.

ANNOUNCEMENTS:
AOlympics tomorrow at the Mothership!

Ruck Club Veterans Day event on Sunday – see the preblast for details.

Super 21s suck and we love them

THE SCENE: A comfy 54°, wet from last nights rain at Neverland.

F3 WELCOME & DISCLAIMER: Done and done.

WARM-O-RAMA:
SSH IC x51 (just to mess with them)
Daisy Pickers IC x15
Small arm circles IC x10 (+ reverse)

THA-THANG:
Super 21s
1 Merkin / 1 BBS
2 Merkins / 2 BBS

21 Merkins / 21 BBS

Pax either did 20 deep squats or moseyed up the hill to the gazebo after rounds 12, 15, 18, and 20 as a break. Wasn’t much of a break. For those keeping count that’s 231 Merkins and 231 BBSs. When finished, PAX held plank or did SSH while waiting for everyone to finish. No man left behind: PAX did the final set of 21s with the last man to finish.

MARY:
ABCs
American Hammers IC x25
Flutter kicks until time expired

COUNT-OFF & NAME-O-RAMA
Four PAX (0 FNGs): Tiger Lily, Tree Hugger, Backseat, Zima

CIRCLE OF TRUST/BOM:
“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that Our Lord finds our desires not too strong, but too weak. We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea. We are far too easily pleased.” – CS Lewis, ‘The Weight Of Glory’

We cannot expect to attract people to our faith if they cannot see a difference in our lives. If we spend time bitterly arguing about politics, making excuses and blaming others for our circumstances instead of living lives filled with joy, we’re not going to make people want to know how / why we’re different.

MOLESKIN:
I love Neverland – it’s a beautiful park and with the time change, you can actually see it as the workout ends. What a great way to start the day, especially putting in work with friends.

ANNOUNCEMENTS:
Just lifted our buddy Flobee up in prayer – a partially torn bicep will keep him away from us for a bit.

Mini Laz Ladder at Neverland

THE SCENE: It was cold, mid-forties, not unlike our traveling AOQ Zima who, we presume, was trying to ruck on water at the Sea of Galilee while the PAX were assembling at Neverland Ranch.

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x20, Daisy Picker x10, Windmill x10, Imperial Walkers x15, book it!

THA-THANG:
YHC guided the PAX out of the park and onto the dark road, down the sidewalk, back into the park, over the hill, through the woods, then stopped at what I assume was exactly 1,320 feet and did 25 squats, commenced moseying on a *very* dark path, dodging sticks and cracks, struggling to find the right path with all of Neverland Path’s branches, stopped back at the parking lot for 25 more squats, then did the whole thing over again. 100 squats, (probably) 1 mile.

Tiger Lilly hates running, as does No Fuego, as does YHC. So we stopped doing it.

Our climbing friend Lazarus introduced F3 Memphis to the bear-burp ladder back in December of last year. Today, we kept the legacy alive with a smaller ladder. Lining up along the parking lot, do 1 burpee, bear crawl to opposite side of lot, 2 burpees, bear crawl back, 3 burpees, etc. We escalated up to 10, then worked our way back down to one. 

MARY:
Flutter kicks x40, LBCs x20, WWI Sit-ups x15, LOL x10 each side

COUNT-OFF & NAME-O-RAMA
3 PAX, no FNGs

CIRCLE OF TRUST/BOM:
I’m totally blanking on what I said, but I’m sure it was highly convicting and inspiring and delivered with passion. Prayers for travelling Zima and everyone going to Tullahoma.

MOLESKIN:
Major T-CLAPS to Tiger Lilly for stepping up as substitute AOQ while Zima was gone. And to No Fuego to heading out to the Eli Grow 8k. 

ANNOUNCEMENTS:
Veteran’s Day ruck club event on 11/11

Bring Out Your Dead

WELCOME

DISCLAIMER

WARM-A-RAMA

SSH IC x 13

Imperial Walkers IC x 13

Apollo Ono IC x 13

Baby Arm Circle IC x 13 (CW & CCW)

THE THANG

TABATA (Monster)
Round 1 – Merkins

Round 2 – Squats

Round 3 – Burpees

Round 4 – Lunges

Round 5 – Dips

Round 6 – LBCs

Round 7 – SSH

Round 8 – Plank

CIRCLE OF DEATH
Split into four groups with each group at a station. Four stations:

Station 1 – Overhead Squats x 31

Hold pumpkin overhead while performing squat.

Bearcrawl Block Drag to next station

Station 2 – Mummy Jacks x 31 (4 count)

Hold arms straight out like a mummy. While kicking feet forward (alternating feet), perform scissors with arms. Perform on a 4 count.

Bearcrawl Block Drag to next station

Station 3 – Bad Wolf x 31

Perform 4 regular mountain climbers = 1 rep, then 4 wide mountain climbers = 1 rep. Complete until 31 total reps.

Bearcrawl  Block Drag to next station

Station 4 – Skeleton Dance x 31

Touch thighs and ankles: right hand to left thigh, then left hand to right thigh, then right hand to left ankle, and left hand to right ankle. Then perform 3 SSH. That’s 3 reps. Repeat and perform until 31 reps.

Bearcraw Block Drag back to start. Rinse and repeated with 13 reps each exercise

*mosey to original circle

TABATA (Back In Black)
Round 1 – Plank

Round 2 – SSH

Round 3 – LBCs

Round 4 – Dips

Round 5 – Lunges

Round 6 – Burpees

Round 7 – Squats

Round 8 – Merkins

MARY
Big Boy Sit-Ups x 31 – use coupon

Jane Fonda IC x 15 (each side)

Shoestrings IC x 13 – use a coupon

Hollywood Side Crunch IC x 15 (each side)

Flutter Kicks IC x 31 – coupon overhead

Hollywood Side Crunch IC x 15 (each side)

Shoestrings x 13 – use coupon

Jane Fonda IC x 15 (each side)

Big Boy Sit-Ups x 31 – use a coupon

COUNT-O-RAMA

5 PAX; 0 FNGs

NAME-O-RAMA

Bruce, Tiger Lily, Tree Hugger, Fugitive, and Wolf Pack

COT / BOM:

 Romans 12:1 “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God – this is your true and proper worship”

 

Track Work

THE SCENE: Little drizzle never hurt anyone.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x100
Squats IC x50
IW IC x30
Daisy Pickers IC x30
Mosey down the path to the lower track.

THA-THANG:
10 Burpees
10 Lunges each leg
Mosey around the track
(Mountain Climbers til all-in)

15 Burpees
15 Lunges each leg
Mosey around the track
(Mountain Climbers til all-in)

20 Burpees
20 Lunges each leg
Mosey around the track
(Mountain Climbers til all-in)

Mosey to Pavillion

20 Irkins
20 Derkins
20 Dips
Rinse and Repeat

MARY:
LBC’s IC x30
Gas Pumps IC x30
LBC’s IC x30

COUNT-OFF & NAME-O-RAMA:
5 pax(Shoestring, Tiger Lily, Wolfpack, Tree Hugger, Flobee)

CIRCLE OF TRUST/BOM:
As we enter the weekend, it isnt a time for our lives to shift to being about us.  As High Impact Men, we should look to serve our families and those we love.  We are third.  Do not sit on the couch and make this about you.  Serve others.

MOLESKIN:
Wolfpack was not happy with YHC but he didn’t give up!  He pushed thru a killer workout and even had enough energy to grab some coffeeteria afterwards.  Always a joy to be in Neverland with the best nitro coffee in Memphis!

ANNOUNCEMENTS:

Bombs Away

THE SCENE: dark and cold
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:

30 sec intervals of high knees, imperial walkers, squats, and walkouts with merkins 3 times over.
THA-THANG:
Bombs 50 burpees, 100 overhead press, 150 merkins, 200 bicycle cruncches, and 250 squats.  followed by 4  call ur shot in cadence  1 mile mosey to finish things off.

MARY: none

COUNT-OFF & NAME-O-RAMA
4 pax zima,tiger lilly, fugitive, and flobee
CIRCLE OF TRUST/BOM:
we just talked about a video i watched  about not being  afraid to use tghe material things in life that we treasure.  Sometimes we treasure things so much we forget to enjoy them while we are walking on this earth.
MOLESKIN:
prayers for zima and his family o his trip to Israel. Also for Fugitive as he returns to the squad car, and tiger lilly for stepping up and being the aoq while zima is out.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tried to EH a crossfitter & we all paid the price

  • THE SCENE:
    • Nippy 47*
  • F3 WELCOME & DISCLAIMER
    • Welcomed & disclaimed
  • WARM-O-RAMA:
    • 10x IC Crossjacks
    • 10x IC plank jacks
    • 10x IC SSH
    • Crossfit Open WOD 18.2 – Ascending ladder to 10: burpees & team squatting a picnic table (F3 Mod for 2x 50# dumbbells/PAX)
  • THA-THANG:
    • Crossfit WOD: “Chelsea” Every Minute On the Minute (EMOM) for 30 minutes:
      • 5 Pull-ups
      • 10 Push-ups
      • 15 Squats
  • MARY:
    • NOPE!
  • COUNT-OFF & NAME-O-RAMA
    • 4 PAX (0 FNGs): Zima, Mr. Wonderful, Fugitive, Granola
  • CIRCLE OF TRUST/BOM:
    • I haven’t had time to submit a reflection on GrowRuck12 until now. The PAX were gracious with my tedious recounting of the Crab Mountain evolution.
    • Crab mountain was fun, until it wasn’t. I quickly made it halfway up the hill before remembering what happened the last time I took off like this in a challenge. The MLK Light cadre had us “sprint” to a hill and back. Once I made it back, he asked me why I had abandoned the 6. I gained absolutely nothing in taking off like how I did. I ended up having to complete the sprint evolution twice, since he sent me back for the 6. That was a painful lesson I didn’t want to repeat. So, I went back down crab mountain–sometimes controlled, mostly tumbling backwards–to do what I could to help the 6. Long story short, I wasn’t able to help and ended up needing to be rescued myself. Here’s a picture O Positive took of me on Crab Mountain (or maybe of me on the log):
      Related image
    • That evolution taught me a few things:
      1. Life is a team sport: The 6 needed help. I needed help. Without help, we would probably still be out there.
      2. There’s more than one way to watch the 6: Undisputedly, what saved many of us on Crab Mountain was that some HIMs decided to summit the mountain, drop their rucks, and go back biped-style to help some weary crabs. That strategy was much more helpful than what I tried to do.
      3. My preparation/training is not about me: It became abundantly clear to me that, at best, I was barely capable of taking care of my own needs and at worst, I was a burden on the team. Training hard enough to not be a liability is one thing, training hard enough to be an asset was another. I had done neither. I arrogantly thought I could just waltz in and do things I hadn’t trained for in months. Of course, with 51 HIMs, this impact was negligible, but the lesson was memorable. Don’t just train to survive, train to serve.
  • MOLESKIN:
    • I thought running a few WODs might help me EH a crossfitter. I was wrong, he didn’t show up, and we all suffered for it.
    • “Chelsea” is no joke. I would like to do this again sometime.
    • I like how, as far as I know, there isn’t an F3 name for pull-ups. I imagine any attempt would go something like this:
      • F3: “Hey, pull-ups, let’s call you ‘Upsy-Daisies!'” LOLOL
      • Pull-ups: “No.”
      • F3: “Cool. Cool. Ok… Pull-ups it is.”
    • It was good to meet Fugitive and to see Zima again. Not sure how Mr. Wonderful felt about leaving the Morg or about being my friend, but the Crave nitro brew was awesome!

Exponential Math is Worse than Regular Math

THE SCENE:
45 degrees, which is cold until your 6th SSH.  Then it’s perfect.

F3 WELCOME & DISCLAIMER:
Fast version, because we had not yet done 6 SSH.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC each direction

THA-THANG:
I outright thieved this from one of Tomb Raider’s backblasts because it sounded terrible.  I was right.

Stack 21s (although it should be called “Stack 11s”, because there’s no way anyone is getting to 21 in a 45 minute workout.  Not even the World Champion of Slots Merkins.

Round 1:  At STARTEX, perform 1 Burpee.  Run to 1st light pole (25ish yards), perform 1 BBSU.  Run to 2nd light pole (25ish yards), perform 1 Squat.  Run back to STARTEX.

Round 2:  Same as round 1, but add a set of 2 reps of each exercise.  So each stop has two sets; 1 of 1 rep and 1 of 2 reps = 3 total reps at each stop.

Round 3:  Add a set of 3 reps at each stop (6 total reps of each exercise)

Round 4-6:  Continue adding sets at each stop (round 4=10 reps, round 5=15 reps, round 6=21 reps)

Round 7-10:  Continue adding sets, but change exercises to Merkins, LBCs, Lunges*.  (round 7: 28 reps, round 8=36 reps, round 9=45 reps, round 10=55 reps)

*After round 7, PAX were given the option to go back to squats in lieu of lunges.  All 3 PAX exercised this option.

Totals:  56 Burpees and BBSU.  28 Lunges.  164 Merkins and LBCs.  192 Squats.

MARY:
Fully covered throughout Tha-Thang.

COUNT-OFF & NAME-O-RAMA
3 PAX: Choker (QIC), Flobee, Zima

CIRCLE OF TRUST/BOM:
This week’s QSource is on Failure.  Failure is important because it creates our greatest learning and growing opportunities.  If you never failed, there would be no reason to try a different approach or grow beyond what you already are.  But the following passage from the QSource really spoke to me:

Oh, what a wonderful teacher Failure is, but only if you can take the Pain required to learn from it. And, just as importantly, only if there are men willing to deliver the Pain.

We sometimes think that we are doing a service to our [employees|children|subordinates] by helping them to avoid failure.  But a true HIM will allow that person to experience failure so that they can learn from it.

MOLESKIN:
To compensate for his dainty Achilles, Zima replaced each Burpee with 2 Merkins, giving him a total of 276 Merkins this morning.

It takes somewhere between 175-200 Merkins to get Zima to shut up about proper form.

Flobee enjoys the chicken biscuit at Crave.  He will not attempt to deceive you about this.

ANNOUNCEMENTS:
The week is not about to get easier.  Granola is on Q at the Morg tomorrow; don’t miss it!

Adjust on Form Friday

THE SCENE: Cool fall morning at Neverland, in Arlington.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Form Friday warmup:

  • SSH – 25 IC
  • Big Arm Circles – 10 forward and 10 backward IC
  • Focusing on form: Merikans (body straight and chest to the ground) – 10 IC
  • Squats (legs below parallel) – 10 IC
  • Lunges (knee to the ground keep front knee behind your toe) – 10 IC

THA-THANG:
With a running clock each person perform 20 secs of the following movements one person working at a time:

Round 1:

  • Merkins
  • Big boy situps
  • Burpee

After each round drag the log to the far end of parking lot and back to the start.

Round 2:

  • Squats
  • Flutter kicks
  • Dips

Perform another round of dragging the log across the parking lot

Round 3:

  • Lunges
  • Hold leg raises
  • Rows

During the log drag, the ropes broke (due to poor placement of the eye bolt) so we were not able to continue.

As a result of the broken rope the following was done to make up for the broken rope:

Perform three rounds of the following:

  • Lunges – 20 OYO each leg as one
  • Merikans – 20 IC (single count)
  • Squats – 20 IC ( single count)

MARY:
Mosey back to the log and take turns flipping the log until it is returned to the vehicle, continuing to focus on form ensuring we were not rounding our backs and using our legs.
COUNT-OFF & NAME-O-RAMA
Three  PAX & no FNG
CIRCLE OF TRUST/BOM:
Focusing on spending time with your family and those around you. In today’s society it’s easy to spend too much time on electronics while being around family.

Resource: “12 Ways Your Phone is Changing You” by Tony Reinke

MOLESKIN:
This was a great opportunity to get back from vacation. There was great mumble chatter generally focused on Q in charges Yankee ancent and his pronouncation of the push-up.
ANNOUNCEMENTS:
If possible sign up for the Eli Grow Legacy 8K.

Found Marbles

10/9/2018 – A glorious morning in Neverland


WARM-O-RAMA:

SSH x 15

Windmills x 20

Chinook x 10

THA-THANG:
Using fence:

35 incline merkins

25 merkins

15 derkins

25 merkins

35 incline merkins

Shoulders were sufficiently warmed at this point.

Next the PAX lined up at one end of the small field.  One PAX would farmer carry 2 45# plates to the third tree (~50 yards) and back, while other PAX did AMRAP of an exercise.  PAX took turns doing the farmer carry and switched exercises on each turn.  We went through this list of exercises 4+ times.

Carolina Dry Dock

Overhead Clap

BBSU

Flutterkick

Plank Jacks

LBC

Pickle Pounder

Catalina Wine Mixer

Superman

Peter Parkers

MARY:
American Hammer IC x 40

COUNT-OFF & NAME-O-RAMA

Zima, Flobee, Choker, Woodpecker

CIRCLE OF TRUST/BOM:

Talked about life as a trajectory.  What do we need to do today to achieve our future goals.  It’s easier to measure financially.  How much do you need to save today to reach a goal you have for the future?   In your relationships, what do you need to be doing today to help get your marriage or relationships with kids to what you desire them to be in the future?

MOLESKIN:
Someone needs to find a worthy Tootles and bring him to Neverland.