Circuits at Neverland

Date: 07/02/2019

AO: Neverland

QIC: Tiger Lily

PAX: Fugitive, Beef Log, Ice Cube, No Fuego, and Zima

THE SCENE: Beautiful morning at the shiniest AO in all of F3 Memphis. It was not crazy humid out, just enough to ensure that Zima had no dry spots left on his shirt for the COT.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
50 SSH IC
25 BBSU IC
40 SSH IC
20 BBSU IC
30 SSH IC
15 BBSU IC
20 SSH IC
10 BBSU IC
10 SSH IC
5 BBSU IC

THA-THANG:
Two rounds of a six station circuit with a small lap before each round. The sandbag carry was to the end of the parking lot and back as the timekeeper. When the sandbag got back, everyone rotated. Continue until everyone has done each station. The stations consisted of the following:

Round 1:
Dips, Overhead Presses with a fake M1, Squats, CMU Curls, Mericans and Sandbag carries.

Round 2:
Front raises with a fake M1, Lunges, CMU Triceps Extensions, Incline Mericans, Calf Raises and Sandbag carries.

MARY:
Hurricane Hoedown from 1 to 7, with 30 seconds of plank to get us to 6:15.

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

CIRCLE OF TRUST/BOM:
If you are not getting better and content being where you are, then you are really going backwards. Everyone around will continue to move forward so you need to strive to get better and push yourself everyday. This can be physically, spiritually, emotionally or relationally, but each day commit to working on one aspect and get a little bit better.

MOLESKIN:
Great morning for my final KOTB at Neverland. The mumblerchatter was great, Zima commented on my stature and someone (other than YHC) said RESPECT after Zima during the COT. We did Mary on the new turf of the playground which will be a great place to do all the work-outs once it is officially open.

Zima’s Birthday Cake

THE SCENE: Beautiful, calm 70° morning at the shiniest AO

F3 WELCOME & DISCLAIMER: Done and done

WARM-O-RAMA:
SSH INC x25
Daisy Pickers IC x15
Imperial Walkers IC X15
Small Arm Circles IC x10 (+ reverse)

THA-THANG:
Since the QIC is turning 47 tomorrow, we started with some 4+7=11’s:
Merkins and Monkey Humpers with a run across the parking lot in between.

Next, we had some CAKES (modified BOMBS)
Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the of the field, does 5 SSH, then runs back. Swap out, team count. Exercises and rep count:
50 Carolina Dry Docks
100 Alternating 4-Count Shoulder Taps
150 Knerkins
200 Elf on the Shelf (w/CMU)
250 Squats

MARY:
Boat / Canoe
ABCs
Plank hold

COUNT-OFF & NAME-O-RAMA
Nine PAX: Ice Cube, Fugitive, Toucan, Beef Log, Ragequit, Flobee, Liberace, Tiger Lily, Zima

CIRCLE OF TRUST/BOM:
Just because we get older doesn’t mean we cannot get better, but we have to have goals. YHC has been in F3 for 15 months now, and spent several years before that regularly going to the gym, but without concrete goals, weYHC has not necessarily been accelerating. Since setting some hard goals (pass or fail) about six weeks ago, YHC has been able to accelerate my fitness – nebulous thoughts like “I want to run faster” or “I want to lose some weight” will never have the conviction that meeting (or failing to meet) your goals will have. Beat the stopwatch, beat the scale – make attainable goals, plan on how to achieve them, then attack them.

MOLESKIN:
Great group of guys today at Neverland. Always makes my day to see these guys show up, put in the hard work, and encourage each other along the way. We all got better together today.

ANNOUNCEMENTS:
Nada

40 Minutes of Hell with the Lost Boys

THE SCENE: A cool yet moist 67 degrees.
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:

SSH IC X20

DAISY PICKERS IC X 15
THA-THANG:
Moseyed around the short side of the running/walking trail.

Partner 1 performed the exercise while Partner 2 backpedaled 50 yards and performed 1 rep of Bobby Hurley, Burpees, or SSH before jogging back and switching out with Partner 1.

Exercises:

  • Mountain Climbers for total of 150
  • Squats for total of300
  • BBS for total of 150
  • Shoulder press for total of 300
  • Imperial Walkers for total of 300
  • Merkins for total of 150

MARY:
Didn’t have time, may try next time.
COUNT-OFF & NAME-O-RAMA
Five PAX: Softball, Ragequit, Beef Log, Zima, Fugitive (QIC)
CIRCLE OF TRUST/BOM:
Power of Team Work and Perseverance.   I recounted my career and how at many times choices were made at the expense of family time, but with perseverance and team work all those goals once thought un achievable are finally coming to fruition.  Never give up!

A light-n-breezy day at Neverland aka Super 21s suck and we love them

THE SCENE: A moist 70° at Neverland

F3 WELCOME & DISCLAIMER: Duh

WARM-O-RAMA:
SSH IC X25
Daisy Pickers IC x15
IW IC X15
Arm circles IC x10 (+ reverse)

THA-THANG:
Moseyed down to the big gazebo for AMRAP for 30 seconds each (5 rounds, no breaks):
– Step-up/step-downs
– Squats

Then moseyed over to the stage for Super 21s
1 Merkin / 1 BBS
2 Merkins / 2 BBS

21 Merkins / 21 BBS

PAX ran up the hill to the light pole after rounds 10, 15, 18, and 20 as a break. Wasn’t much of a break. For those keeping count that’s 231 Merkins and 231 BBSs. If / when finished, PAX held plank while waiting for everyone to finish. 

MARY:

COUNT-OFF & NAME-O-RAMA
Six PAX: Choker, Beef Log, Fugitive, Liberace, No Fuego, Zima (QIC)

CIRCLE OF TRUST/BOM:
Stay in your lane. In a recent 43 feet podcast, Dredd suggests the common goo-nation notion of getting outside of your comfort zone is poor – that if we do what we naturally excel at, we can be more effective HIM. You need to go deeper, but stay in your lane.

11’s + Crazy 8’s

THE SCENE: 70s and muggy

F3 WELCOME & DISCLAIMER yep

WARM-O-RAMA:

20x ssh, iw, dp, arm circles

THA-THANG:
11’s to start – broken down burpess which included 1 merkin to 10 jump squats. Cycled thru until we did 10 merkins and 1 jump squat.  Crazy 8’s was a team building exercise . we did 5 burpees together and the ran to the endzone. the we rinse and repeated that and added another exercise until we had done 5 burpees, 10 squats, 15 mountain climbers, 20 ssh, 25 flutter kicks, 30 calf raises, 35 merkins, and 40 Freddy Mercurys. we didnt have time for mary and we were smoked.

MARY:
no time

COUNT-OFF & NAME-O-RAMA
9 PAX: Animal, Bob Ross, No Fuego, Ragequit, Zima, Ice Cube, Flobee, Fugitive, and Toucan

CIRCLE OF TRUST/BOM:
Bringing up the past

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Prayers for Bob Rosss, Fugitive’s daughter, and No Fuego’s mom

Finish what you started: Tortoise and the Hare BOMBS part II

THE SCENE: A cool and comfortable 58° at the shiniest AO.

F3 WELCOME & DISCLAIMER: Aye.

WARM-O-RAMA:
Imperial Walkers IC X25
Daisy Pickers IC x20
Arm Circles IC x10 (+ reverse)

Since YHC’s running ability is currently hampered due to injuries, no running. So instead, we bear crawled the length of the field and back (200 yards). Choker wasn’t sure if YHC was serious, and some random grumbling ensued. This pleased YHC.

THA-THANG:
Buddy up with one coupon between each pair.

Partner #1 grabs coupon and starts walking while partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the coupon while Partner #1 does the same exercise. Coupons were either 60# or 80#.

Repeat until all exercises have been done 5 times BY EACH partner.
– 20 BBSU (200 per pair)
– 25 Squats (250 per pair)

MARY:
Choker led some uncountable number of flutter kicks for the minute or so we had before we ran out of time.

COUNT-OFF & NAME-O-RAMA
Choker, Wall Builder, Soulja Boy, Fugitive, Ice Cube, Tree Hugger, Orange Julius, Zima (QIC)

CIRCLE OF TRUST/BOM:
Finish what you started. Tiger Lily started the Tortoise and Hare BOMBS (w/ coupons) workout Friday but only made through the BOM before time ended the workout – today we finished what we started. In life, we often attack new projects with eagerness, but the grind of finishing the job can wear on us and we can let things sit idle, unfinished. We need to be better – finish what we start and do it to the best of our ability.

MOLESKIN:
GREAT work by the HIM that posted this AM. It was quite encouraging working alongside the PAX today.

Tortoise and Hare is a fantastic WOD – probably too long even for a Mothership Q, but it blasts everyone equally. Definitely a good way to modify Dora123s or similar.

ANNOUNCEMENTS:
Nuffin.

Cones of Painshire

THE SCENE:
Amazing scenery this morning:  the King of the Bluff flag gently fluttering in the breeze, Neverland shirts adorning the backs of the PAX, a HATEHATEHATE FNG in our midst.  This AO has everything.

F3 WELCOME & DISCLAIMER
Upheld the standard.

WARM-O-RAMA:

Because an FNG was present, I decided to do the F3 Trivia WOR.  Advised the PAX that each warmup exercise would be 10 burpees, but that regular exercises could be earned by reciting the F3 mission statement and core principles.  Working together, all were recited correctly.

SSH x20 (10 IC, 10 silent).  5 burpees were assessed for not ending together.
Daisy Pickers x10 IC
Windmills x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Little Arm Circles x10 IC (each direction)

Short mosey to cones.

THA-THANG:
Part 1:  Cones on the Right – Bearway to Heaven
7 cones were spaced out the width of 1 parking space apart.  PAX were instructed to bear crawl to first cone and back, perform 7 burpees.  Rinse and repeat, adding one cone and subtracting one burpee each round.  Attempt to complete the circuit before the end of “Stairway to Heaven”.

Part 2:  The Cooper
Run a lap around the parking lot, then perform 10 each of burpees, squats, and merkins.  Rinse and repeat x9, subtracting one rep after each lap.

Part 3:  Cones on the Left – More Burpees
6 cones were spaced out the with of 2 parking spaces apart.  PAX were instructed to perform 2 burpees at each cone with varying methods of transportation between the cones.  Round 1:  Lunge Walk.  Round 2:  Bear Crawl.

MARY:
Flutter Kicks x50 IC

COUNT-OFF & NAME-O-RAMA
8 PAX:  Animal, Beef Log, Bishop (FNG), Choker (QIC), Fugitive, Jail Bait, Teacher’s Pet, Zima

CIRCLE OF TRUST/BOM:
Writing stuff down is a good way to hold yourself accountable.  If you’ve never kept a journal or a written list of goals, give it a shot.

MOLESKIN:
My new goal in life is to come up with a Q that challenges Jail Bait.

Quote of the day:  “Jesus would have killed that guy.”  -Zima

FNG NAMING LOGIC:
His last name is Tutu.

ANNOUNCEMENTS:
BrewRuck is tomorrow – register here.

Passport’s VQ is Monday – HC now!

Back and Block work

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH -50 IC, Slow DP – 15 IC, Arm Circles -15 IC, Shoulder Presses – 15 IC, Lateral Raises -15 IC

THA-THANG:

Block, Bags, and Metal Tubes

  • Strait leg lifts -15 IC
  • Curls – 15 IC
  • Bent over rows – 15 IC
  • Mosey the length of the parking lot
  • Shoulder press – 15 IC
  • Strait leg lifts – 15 IC
  • Curls – 15 IC
  • R&R several times
  • Vacuum cleaners with 5 Merkins x 6 lines up and back
  • R&R above lifting movements with CMU or bag or tube
  • Squat jumps x5 reps and lunge between lines x6 up and back
  • Pull-up holds for 15 seconds x 6 reps

Circle of Pain

  • Bear crawl around the circle of PAX while one PAX did one arm rows with metal tube
  • R&R above lifting movements with CMU or bag or tube

MARY:
Flutter kicks – 20 IC, BBS – 10 IC
COUNT-OFF & NAME-O-RAMA
Nine PAX, (1 FNG – Toucan), Zima, Rabbit, Bob Ross, Rage Quit, Nature Boy, Ice Cube, Fugitive, Bobsled
CIRCLE OF TRUST/BOM:
Don’t get complacent and lazy! Do what needs to be done. Prayers for Rabbit and Micah.
MOLESKIN:
Great work this morning! Toucan did an awesome job and will hopefully be a regular. Bob Ross can bear crawl faster than any PAX out there! Thank you Zima for the Nitro. I was ready to post again once the caffeine set in.
ANNOUNCEMENTS:
Brew Ruck

850 reps at the Shiniest KotB

THE SCENE: TClaps for the weather Q as it was an incredible gloom.

F3 WELCOME & DISCLAIMER: Done

Warmarama:

15 x Daisy Pickers IC

15 x  Michael Phelps IC

Lap around parking lot.

Tha Thang:

100 of each exercise followed by 1 lap around the parking lot

Exercises

  1. SSH IC
  2. Sumo Squats IC Tempo
  3. Curls IC
  4. Block Step Ups IC
  5. Merkins IC
  6. Lunges 1=1 OYO Al Gore til All-In
  7. Overhead Shoulder Press IC
  8. Kettle Swing IC
  9. Calf Raises OYO – 50 completed when time was called.

Mary

No time

Countoff/Namearama: 13 PAX (0 FNG) – Animal, Bailout (QIC), Beef Log, Bob Ross, Fugitive, Ice Cube, Orange Julius, Puck, Ragequit, Soulja Boy, Tiger Lily, Tree Hugger, Zima

COT:  Learning to Say No

I had the opportunity to speak to a group of 20 somethings last week at the Crosstown Concourse about leading with values.  At the end of the presentation, one of the guys in the room asked me a question.

He asked, “With a wife and 5 kids, a job like yours and the time you spend leading in the community, how do you balance work and life?”

Wow…I immediately commended him on that type of question.  How DO you balance work, faith and family life?

My best answer was to learn how to respectfully say NO.

Before you agree to do something, think about whether or not you are willing to do it. You may not have the time to complete the task; you may be agreeing just to keep the peace (which never works);

Secondarily, learn how to say No with kindness and mean it. While the other person may not like it, he or she will respect your clarity. Making decisions out of the need to be liked, is no way to garner respect of self or others.

ANNOUNCEMENTS: 

#POUND-FOR-POUND IS LIVE!  Join your fellow HIM in reducing your overall load of blubber that you carry around!

Cooler Than Being Cool

Date: 04/12/2019

AO: Neverland

QIC: Gus

PAX: Zima, Spotify, Fugitive, Bob Ross, Tiger Lily, No Fuego, Ragequit, Wall Builder, Gus | FNG: Ice Cube

Conditions: 53F; damp and cool

WELCOME

DISCLAIMER

NAME INTROS

THE THANG

Merkins IC x 10
* Track Lap *

ELEVENS
Burpees / Run / Monkey Humpers

SSH IC x 10
* Track Lap *

ELEVENS
WWI Sit-ups / Bearcrawl / Squats

MARY
Jane Fonda IC x 12 (each side)
Hollywood Side Crunch IC x 12 (each side)
Pickle Pounders IC x 12 (each side lol jk smh smh)

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (10)

Name-o-Rama

COT / BOM: When you need help, ask for help.

MOLESKIN: It was great to Q these fine Men at the newly crowned King of the Bluff AO.

I changed the plan on the fly because of the Walking Wounded. It turned out be better, because we got to bearcrawl! Tiger Lily connected with the FNG at a GORUCK Light event. The FNG was a beast.

FNG naming logic: Works for The Hershey Company, maker of things besides chocolate (Who knew?) -> Ice Cube