Taper Time

THE SCENE: a pleasant 75° and wee bit gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x20
Daisy Pickers IC x15
Daisy Shuffle IC x12
Hill Billies IC x15
Imperial Walkers IC x15
Tempo Squats IC x10
LBAC IC x10, Reverse IC x10
THA-THANG:
Mosey .5 mi
Sprint 50 yds.
Squats OYO x10
Four Eyes & Toms did 5 pull-ups on the rugby pitch crossbar

Mosey .25 mi
Dips IC x20
Merkins IC x10
Soybean & Chioccetti did 5 Git-Outs in the pool

Mosey .25 mi
Squats OYO x10
Mosey up the ramp
Arms-raised Squats OYO x10
Mosey down the ramp
Shoestring & Mothballs did 10 wet Merkins

Mosey .25mi
Crawlbear up a berm x 2

Mosey to the Sandpit
Sprint across sand (40yds), 5 squats, sprint back, rest (90 seconds)
Sprint, 10 squats, sprint, rest (60 seconds)
Sprint, 15 squats, sprint, rest (60 seconds)
Sprint, 15 Merkins, sprint, rest (60 seconds)
Mosey back to start

MARY:
Leg stretches
Back stretches
Merkins
Daisy Pickers
COUNT-OFF & NAME-O-RAMA
7 PAX (0 FNGs): Mothballs, Chioccetti, Soybean, Toms, Shoestring, Foureyes, Hitch
CIRCLE OF TRUST/BOM:
The Q spent last night doing some menial chores and complaining to his M about how the next 3 months won’t afford him a break. Work, travel, kids, life in general, it’s all just cramping his leisure! Convicted by his own whining the Q was compelled to admit to his lack of manliness and his blatant disregard for the Lord’s Sabbath, an entire day intentionally set aside as a break, for rest.
Upon realigning himself this morning through some brotherly work, the Q is committing himself in the accountability of his brothers to intentionally observe the Sabbath over the next 3 months and quit bitchin’ about not getting breaks, especially to his M, whose job is much harder than his.
God gives us work just as He gives us rest. Isaiah 40:30-31
MOLESKIN:
Never stand across from a Ranger Panty-clad PAX during Hill Billies.
Rugby Crossbars are way up there.
It’s way easier to watch Git-outs than do them.
I should have made the Wet Merkins into Wet Hand-release Merkins.
Crawlbearing uphill is the pits.
0 burpees today, your welcome.
ANNOUNCEMENTS:
GrowRuck12 is this weekend. We still have room during the Ruck!
F2nd event Friday 7-10P at Carolina Watershed Brewery (OYO tab)
F1st event Saturday 7-8A at ECS Dredd-led beatdown
F2nd event Saturday 8:30-9A at ECS after beatdown, breakfast (bring $3 if you aren’t signed up for GrowRuck)
F3rd event GrowSchool 9-11A at ECS great chance to soak up some leadership wisdom
CSAUP event GoRuck Custom Tough 6P-death at Tom Lee (sign up! if not, come support Old Ballz O Positive as he supports the Cadre, drink beer and throw shade, under no circumstances should one encourage the PAX…at all)
F3rd event Worship after patching led by Foureyes, presumably at Tom Lee

Fire Station Remembrance

THE SCENE: Refreshingly cool 62 degrees.

F3 WELCOME & DISCLAIMER Disclaimed: All advised to modify or stop as necessary.
WARM-O-RAMA:
Imperial Walkers IC 15
Hillbillies IC 15
Big arm circles (forward and reverse) IC 15
Overhead claps IC 15
Windmills IC 15
The THANG:
Bodies hit the floor
Bodies by Drowning Pool (3:21)
Start in plank position. When the song says “Let the bodies hit the floor” do a donkey kick (26 total). When the song counts (1,2,3,4) do a Merkin (21 total). Always plank when not doing Donkey Kicks or Merkins and never let your bodies hit the floor.

Mosey to the rugby pitch
Partner exercises as follows:
Bodybuilders 10
Lunge walk
1 leg merkin 30
Crab walk forward
BBS 100
Bear Crawl
LBCs 300
(modified to lunge walk as the only mode of transportation after Jail Bait found broken glass over the field)

Mosey to the parking lot of Memphis Fire Prevention North
Each Pax took a remembrance stair climb to the top.
Discussed the importance of remembering 9/11 and the particular events that surrounded that day. Asked the Pax to reflect on where they found themselves when they first heard the news.

Mosey back to Startex/Endex in purposeful silence.

MARY:
Shoulder taps IC 15
WWI situps IC 10
Flutter kicks IC 20 (Moth Balls)
Hello Dolly IC 20 (Jail Bait)
Freddie Mercury IC 25 (Commando)
Shoulder blasters (because they never fail to make YHC fail)
Plank final 20 seconds

COUNT-OFF & NAME-O-RAMA4 Pax, no FNGs  Commando, Moth Balls, Jail Bait, Orange Julius
CIRCLE OF TRUST/BOM:
Discussed the importance of remembering the events of 9/11. Should we, our children, or our grandchildren forget, then something similar will happen again.
Each Pax reflected on where they were the day it happened. Each of us had a similar yet uniquely different experience. The clarity with which we are able to recall those events down to minute detail is always startling.

Prayers for Commando, currently undergoing changes in employment that have resulted in some uncomfortable yet necessary conversations as he does what is best for his daughter.

Prayers for Jail Bait and his M as they prepare to welcome a newborn next week into their family!

MOLESKIN
YHC loved the opportunity to post and Q at the Sandlot!

A Little Bit of Running and A Lot of Bit of Working

THE SCENE:  It was dry and gloomy
F3 WELCOME & DISCLAIMER

All was given

WARM-O-RAMA:

  • SSH IC x 20
  • IW IC x 20 in a clockwise fashion
  • Windmills IC x 20 (10 forward and 10 backward)

Find a partner.  1 of the partners grabs a CMU and let’s mosey to the skate park (in the dark)

THA-THANG:

Put CMU down and everyone follow YHC around the skate park in a rectangular fashion

  • Go left – high knees to the end (short edge)
  • Go straight – bear crawl (long edge)
  • Go right – butt kickers (short edge)
  • Go straight – crab walk (long edge)

Partner Work Part 1

  • P1: run straight to near the end of the skate park and do 5 box jumps and run back
  • P2: circuit of the following:
    • 100 CMU Curls
    • 200 CMU Squats
    • 300 Overhead Presses

Mosey to the rugby field (other partner carries CMU on the way)

Partner Work Part 2

  • P1: mosey roughly halfway [due to police tape] (Four Eyes said it was 43 yards! lol!)  and do 5 groiners, then mosey back and do 5 groiners
  • P2: mosey with P1 halfway and back while carrying the CMU overhead
  • Alternate each time until each partner does this 5 times

There was more planned but we ran out of time so we moseyed back to the parking lot

MARY:

  • American Hammers with CMU IC x10
  • Flutter Kicks with CMU overhead IC x 20
  • Hello Dollys with CMU overhead IC x 20

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNGs)  Moth Balls, Jailbait, Orange Julius, Teacher’s Pet, Four Eyes, Rabbit (QIC)

CIRCLE OF TRUST/BOM:
Proverbs Chapter 16 talks a lot about Leadership and YHC shared 9 characteristics of a good, Godly leader based on a recently read article based on Proverbs Chapter 16

  1. Seek’s God’s direction
  2. Is modest, not arrogant
  3. Is a peacemaker
  4. Is fair and just
  5. Surrounds himself with honest, trustworthy counselors and listens to them
  6. Is a good learner
  7. Is humble
  8. Is sensible and kind
  9. Is slow to anger

Read Proverbs 16 and look for opportunities to be a better leader at home with your M, 2.0s, at work and wherever you have opportunity to lead.

MOLESKIN:
Prayers for the house in Four Eyes neighborhood that their work would like to purchase, for Jailbait’s pregnant M,  endocrinologist friend of Orange Julius’ in Tupleo MS just passed away – prayers for his family and for the community who has a need for someone to step in and fill the gap, Shoestring’s health, Cowbell’s job search

CMUs always make everything tougher – YHC needs more CMU in my life!

The PAX dominated the CMU workout!  Very impressed with the hard work in YHC’s VQ at the Sandlot

There was a welcome nice breeze that came in during Mary – everyone was very thankful for that!

ANNOUNCEMENTS:
GrowRuck 12 September 21-23 – it’s coming sooner than you think, train and prepare!

Doing Things at the Sandlot

  • THE SCENE:  70s and still wet from yesterday’s rain

    F3 WELCOME &
    DISCLAIMER:  Check

    WARM-O-RAMA:
    SSH x 30 IC
    Imperial Walkers x 10 IC
    Hillbillies x 10 IC
    Daisy Pickers x 10 IC
    Arm Circles x 10 IC (forward, then reverse)

    Mosey to bleachers.

    THA-THANG:

    Wade through mud and find a good spot to pull up.  5 rounds of Pull-ups and Squats.

  • Round 1:  Pull-ups x 1, Squats x 10
  • Round 2:  Pull-ups x 2, Squats x 20
  • Round 3:  Pull-ups x 3, Squats x 30
  • Round 4:  Pull-ups x 4, Squats x 40
  • Round 5:  Pull-ups x 5, Squats x 50

Mosey to skate park.  Find a platform.  5 rounds of Derkins and Superman.

  • Round 1:  Derkins x 5, Superman x 5
  • Round 2:  Derkins x 10, Superman x 10
  • Round 3:  Derkins x 15, Superman x 15
  • Round 4:  Derkins x 20, Superman x 20
  • Round 5:  Derkins x 25, Superman x 25

Find a spot on the edge of the skate park bowl.  Facing in, lower into bowl and hold yourself up with your hands.

Dips x 25

Lay on back with legs hanging into bowl.

Abyss Flutterkicks x 25 IC

Return to your platform.  5 rounds of Irkins and Abyss Superman (I need a different name for this, but basically lay flat on the platform so that your legs can go negative, then do a reverse leg lift).

  • Round 1:  Irkins x 25, Abyss Superman x 25
  • Round 2:  Irkins x 20, Abyss Superman x 20
  • Round 3:  Irkins x 15, Abyss Superman x 15
  • Round 4:  Irkins x 10, Abyss Superman x 10
  • Round 5:  Irkins x 5, Abyss Superman x 5

Mosey out of skatepark and to the end of the parking lot.  From there back to startex is approximately 1,000 feet.  Bear crawl back (slight modification to allow the PAX to walk over the mud and ditches by the bleachers).

MARY:

WWI situps x 15 IC
Toe touches (toes to the sky) x 10 IC
American Hammer x 30 IC

COUNT-OFF & NAME-O-RAMA

6 PAX (0 FNGs, 1 Willy Loman):  Gus, Hi-Viz (Willy Loman), Crayfish, Moth Balls, Soybean, Toms (QIC)

CIRCLE OF TRUST/BOM:

QIC shared that addiction and living in a make believe reality have brought on significant, life-altering consequences.  One would think the lesson would be learned at that point, but the reality of human nature is that until we are dead, we are plagued by our vices and pursuits–whether sex, alcohol, money, success, or even “good” living.  QIC recounted the life of Israelite King David, who after essentially raping a woman and having her husband sent to his death on the front lines prayed to God not for sexual purity or the elimination of his vice, but for the joy of his salvation to be restored.  For the renewal of his heart.  As a Christian male, the arc of David’s story is very meaningful to YHC.  At the end of the day, we don’t simply need less of the things that wreck us.  We need more of God.  Luckily, because of Jesus, we can have that.

MOLESKIN:

During the bearcrawl back to startex, QIC’s phone began to pocket dial his ex-wife.  This resulted in a very distracted and disheveled QIC.  Cobains to the PAX for only giving 50% to that portion of the workout, and T-Claps to the PAX for carrying on in spite of my orbit.

ANNOUNCEMENTS:

Nada.

Lots of Bear Crawls

THE SCENE: Very nice weather with some caution tape. Costello on Q.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop IC x20

Daisy Pickers IC x15

Push ups IC x20

THA-THANG:
Lil mosey to the Rugby Field. All the following exercises are the length of the field.

  • Sprint
  • Bear Crawl
  • Sprint
  • Shuffle
  • Sprint
  • Bear Crawl
  • Sprint
  • Lunges
  • Sprint
  • Bear Crawl
  • Sprint

Lots of spiritual talk in between!

MARY:
Dealers Choice around the circle.
COUNT-OFF & NAME-O-RAMA
Hitch, Toms, Moth Balls, Four Eyes, Costello (on Q)
CIRCLE OF TRUST/BOM:
God is with you! What is God challenging you to do? Where is he calling you? What is standing in your way?
MOLESKIN:

ANNOUNCEMENTS:
Brace yourselves, 9/11 is coming.

Ramp Sprints

THE SCENE: A slight and pleasant breeze in the gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop IC 20x

Windmill IC 20x

Hill Billy IC 20x

High Knees IC 15x

Cherry Pickers IC 15x

THA-THANG:
Lil mosey to a grassy spot by on Union Ave on-ramp.

  • Burpees 30x
  • American Hammer IC 30x
  • Mountain Climber 30x
  • Nolan Ryan IC 20x

Mosey to the on ramp for a sprint up and walk-down (2x).  This brief description does not give this task justice.

Mosey around the block and back over to the bleachers. Alternate between pull-ups underneath the bleachers(10x), and freddy mercury (20x); 3 sets.

Mosey back for mary.

MARY:
Flutter Kick IC 30x

Heel Touch IC 20x

LBC IC 31x

Big Boy Sit-ups IC 20x
COUNT-OFF & NAME-O-RAMA
7 PAX, Sir-mix-a-lot, Four Eyes, Father Abraham, Hitch, Bookworm, Crayfish, and Mothballs on Q
CIRCLE OF TRUST/BOM:

“Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.” James 5:16

If you don’t already have someone, get with someone you can be scary close with! We need someone to confess sins to, because there may be things hidden deep inside that you haven’t exposed yet. As we continue to grow and be better, we need to recognize we are still not perfect. There is healing and growth in confession.

MOLESKIN:
Father Abe, Sir-mix-a-lot, asked for prayer for their families.
ANNOUNCEMENTS:
GrowRuck!

21 reasons people don’t like me anymore

THE SCENE:   Right about 70 degrees, which felt strikingly cool.

F3 WELCOME & DISCLAIMER

Can I say “kind of”?  Is that allowed?  Because I did it, but we had no FNGs.  Let’s just say “where words were few, understanding was found.”

WARM-O-RAMA:

SSH x 20 IC
Daisy Pickers x 15 IC  (Hitch noted at this point that I was excessive in my warm-up routine.  It’s not that I disagree; I just knew what was coming, so I don’t care.)
Hillbillies x 10 IC
Imperial Walkers x 10 IC
Wide Reverse Arm Circles x 10 IC

Around this time, a silver sedan rolled across the parking lot with moderate fuel efficiency.  It was, of course, the Weasel Shaker himself.  The PAX were instructed to face the late-comer and perform SSH IC until he joined the circle.  (He said he was late trying to pick up a fellow HIM.  Nevertheless, he showed up alone.  So he failed at two things before Warm-O-Rama was complete.)

Mosey to field.

THA-THANG:

PAX were given a brief rundown of this week’s IronPAX challenge.  At one goal line, perform Hand-release Merkins x 25 OYO.  Bear crawl 100 yds to opposite goal line and perform another set of Hand-release Merkins x 25 OYO.  Bear crawl 100 yds back to other goal line.  PAX were encouraged to time themselves if desired.

(Bottomless chose to wear his rucksack today.  He somehow made it through all 50 hand-release merkins and 125 yds of bear crawl before Costello ran back to relieve him of the rucksack and crawl the remaining distance with him.  T-claps to Bottomless for pushing hard, and T-claps to Costello for helping a brother carry a load.)

Next was 21s with burpees and highjumps.  PAX lined up on sideline and were told the routine (more or less).  Once the PAX climbed the ladder through 10, bear crawl to the opposite sideline, where the front-runners performed hand-release tempo merkins until all in.

At other sideline, PAX began climbing the ladder again.  With about 9 minutes to go, the PAX stopped where they were and bear crawled back to the opposite sideline… only to be told to pick up where they left off on 21s.

With about 5 minutes to go, PAX performed burpees x 10 IC then mosey’d back to startex

MARY:

Dr. W’s x 15 IC

COUNT-OFF & NAME-O-RAMA

9 PAX (0 FNGs).  Costello, Four Eyes, Teacher’s Pet, Bookworm, Soybean, Handsy, Hitch, Bottomless, Toms

CIRCLE OF TRUST/BOM:

YHC recently read an article on boredom, which stated that boredom is a warning sign that something requires our attention.  In my selfish state, I often respond to boredom by looking for something else to pique my interest.  However, by doing so, I reduce my capacity to push through in the future.  Instead, I should be focusing on what I can do to dig my well deeper.  Just as is the case with our physical bodies, when our emotional and spiritual selves begin to run low on joy and interest, we must focusing on doing the hard thing to increase our capacity rather than give in to the easy thing.

MOLESKIN:

I’m not good at instructions.  I don’t like long-windedness, which is because I tend to be long-winded.  Turns out removing pieces of information at random makes a difference to the PAX’s collective understanding of what the hell we are about to do.  I’ll work on that.

ANNOUNCEMENTS:

…. ?

Scout Team’s VQ

THE SCENE:  A relatively cool morning for a summer morning in Memphis.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The warm-up consisted of Daisy pickers, little baby arm circles, Imperial-walkers, and butterflies.
THA-THANG:

Four corners (Four quarters)

  • Station 1- Incline Mercans x 20, Decline, Carolina dry dots, Shoulder touches (20 touches total)
    Dips X 20Station 2 – 20- big boy sit ups, LBC’s
    20- Freddy mercuries (Bicycle)
  • Station 3 – 20- Jack’s
    20 – Berpies
  • Station 4 – 20 – lunges both legs, squats
    20 – mountain climbers (Cross climbers)

In between stations:

  • Jog long way of the field
    Bear crawl & Crabwalk the short length of field

MARY:
6 inch LBC’s.

Jane Fonda

COUNT-OFF & NAME-O-RAMA
PAX Count = 12 (w/ 1 FNG – Konrad Mueller (The Juice) & 1 Willy Loman – Proton from Knoxville)
CIRCLE OF TRUST/BOM:

Continue in prayer, and watch in the same with thanksgiving; Withal praying also for us, that God would open unto us a door of utterance, to speak the mystery of Christ, for which I am also in bonds: That I may make it manifest, as I ought to speak. Walk in wisdom toward them that are without, redeeming the time.
Colossians 4:2‭-‬5 KJV

Iron Hulk’s Tire Dora

THE SCENE: 75 ish, sticky. Dew errrrwhere.
F3 WELCOME & DISCLAIMER

Yep. Good work @bookworm. 
WARM-O-RAMA:

10xSSH, 10x Willie Mayes Hayes (side to side knee bends, very helpful after @bottomless destroyed us with burpees yesterday), 10xSSH, 10xIW, 10xSSH, 10xDaisy Pickers.

THA-THANG:
Mosey to numbered parking lot (~.25mi) for Iron Hulk. Ratio of 1:4, in cadence merkins to in cadence air shoulder press. We Merked 1, we pressed 4, then 2:8, up to 5:20. FEEL THE BURN.

Mosey around Union Ave up exit ramp to Hollywood, back to parking lot at Avery and Hollywood.

We undid our Iron Hulk back down from 5:20 to 1:4. Good stuff.

Mosey back to startex.

Mosey to Rugby Field, grab a big tire.

3 Pax exercised Dora style while 2 ran around the nearest field goal post.

As a group, we did: 150 Box (Tire) Jumps, 200 Dips, 50 Flips (with three Pax on the tire for each flip).

Mosey to Startex.

MARY:
10xFreddy Mercury, 10x Groiners (@Sir Mix A Lot : “MFG’s”), 35x Imperial Walkers to end our time.

COUNT-OFF & NAME-O-RAMA
5 Pax, No FNG’s: Bookworm, Costello, Old Man Hitch, Crayfish, Four Eyes
CIRCLE OF TRUST/BOM:
Bookworm shared about his grandfather’s death and how it is hard to lose someone we know well, and also hard to lose someone we wish we knew better. His grandfather pastored a church for many years in Binghampton, where Bookworm is now an active community servant. Let’s be on the lookout for ways to build our own family relationships, to honor the legacy of those before us, and to offer opportunities/challenges for others to strengthen their families as well.
MOLESKIN:
The Sandlot keeps delivering. Hills, Tires, perfect mile loop, pullup bleachers….the hits just keep coming. A veritable Michael Jackson. I noticed that somehow after I was covered in grass clippings, Old Man Hitch was perfectly clean. No tire marks on his arms. No. Grass. Anywhere.
ANNOUNCEMENTS:
Sign up for GrowRuck!!!!!

Look for upcoming Ruck Sim dates….

The Abominable Abdominal Mile

THE SCENE:  Fair weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High knees IC x20

Daisy Pickers IC x20

Toe Raisers IC x20

Windmill IC x20

Squats IC x20

THA-THANG:
The abominable abdominal mile had 4 stops spread out. The first mile went like this:

1st Stop: Flutter Kick for 60 seconds

2nd Stop: LBC for 60 seconds

3rd Stop: Alternating toe touch for 60 seconds

4th Stop: Freddy Mercury for 60 seconds

2nd mile was like the first mile, but with 30 seconds instead of 60 seconds at each stop.

MARY:

COUNT-OFF & NAME-O-RAMA
Hitch, Pirtle, Scout Team, Four Eyes, Teachers Pet, Moth Balls
CIRCLE OF TRUST/BOM:
When we go through the grand climax of redemption in Christ, there is the steady climb in the mundane. Sometimes we need to be ok with not being perfect, and daily handing our lives over to Christ.
MOLESKIN:

ANNOUNCEMENTS:
3rd F at Memphis Donuts