Fly Like A Bird – Neverland

THE SCENE: No clouds in sight at the shiniest AO in Memphis.  It was a great day for flying!

F3 WELCOME & DISCLAIMER: Done.

WARM-O-RAMA:

Typical warmup to get those muscles ready for flight, i.e. daisy pickers, air squats, arm circles, etc.

THA-THANG:
Eight HIM soared as Toucan led the way!  We had an string of pearls, (run 100 feet to each exercise), AMRAP style for 7 minutes, all in sets of 10 reps in 3 unique stations.  21 minutes in total.  It was plenty!  Exercises included:

  • Station 1
    • Clapping Merkins
    • Burpees
    • Jumping lunges
  • Station 2
    • Inchworms with a release merkin
    • Side straddle hops
    • Broad jumps
  • Station 3
    • Diamond merkins with release
    • Side straddle hops
    • Jump squats
  • We finished off with 2 minutes of Heisman, skaters and high knees.  A horse fly saw we were having so much fun that he decided to join us!

MARY:
All about a few minutes of abs work for good measure.
COUNT-OFF & NAME-O-RAMA
8: Arch, Ice Cube, Toucan (QIC), Rage Quit, Beef Log, Flobee, No Fuego, Zima

CIRCLE OF TRUST/BOM:
“When what you think, say and do are in alignment, you will have harmony.”

ANNOUNCEMENTS:
All HIM landed safely and made it out to the coffeeteria.

Berm or bust

THE SCENE: A cool but moist 69°

F3 WELCOME & DISCLAIMER: Yup

WARM-O-RAMA:
SSH IC X25
IW IC x20
Daisy Pickers IC x20
Small arm circles IC x10 (+ reverse)

THA-THANG:
AMRAP for 30 seconds each (5 rounds):
– Merkins
– Flutter Kick
– Carolina Dry Docks
– WWI Situps

Next, several pax will farmer carry dumbbells or two CMUs out and back 200 yards (total distance) – they will start and finish as a team. While those PAX are carrying, the rest will do AMRAP exercises while awaiting their return.

AMRAP exercises:
– SSH
– Monkey Humpers
– BBS
– Squats
– Alternating 5 Merkins / 5 Carolina Dry Docks
(repeat as needed)

We almost completed two full rounds before the bell rang at 6:15.

MARY:
Built into the WOD.

COUNT-OFF & NAME-O-RAMA
34: Bob Ross, Mudpants, Photoshop, Puddle Jumper, Big Combo, Krueger, Geppetto, Bullwinkle, Yard Sale, Beauty Shop, Lancelot, Miracle Ear, The Dude, Rage Quit, Gomer, Tomb Raider, Pillsbury, Topanga, Gun Show, Bailout, Chuck E Cheese, Searcy, Tree Hugger, Napster, Houdini, Choker, Snookie, Birds Are Real, Mardi Gras, Drifter, Big Top, Philips (FNG), Ice Man, Zima (QIC)

CIRCLE OF TRUST/BOM:
#f3counts – do the work; thrive, don’t just survive

MOLESKIN:
First time at the Berm and was QIC, lots of open space to do many terrible things…

ANNOUNCEMENTS:
Someone needs to get the Ghost Flag from the Annex – it can happen as early as tomorrow…

Watership Down in Neverland

THE SCENE:  Brutiful. 70˚ and narry any humidity.

F3 WELCOME & DISCLAIMER  Did it. Done.

WARM-O-RAMA:
Chatty fellers Zima and Tiger Lily are. Not distracting at all for this PAX who is amazing at cadence. Arm circles x 20, Reverse AC x 20, DPs x 10 IC, IWs x 20 IC

THA-THANG:
Tote our CMUs and 4 water jugs (44lb each) to path above amphitheater.

Water up, Water Down
Set up PAX in 2 teams, Half of each team to bottom of hill.
1 PAX from each team carries 2 water jugs (44lbs each) to top of hill while remaining PAX do AMRAP Squats w CMU/RUCK/Sand Bag until handoff of jug.
Once jug gets handed off, the next PAX carries it back down and continue handoffs until each PAX has carried jug up once and down once.

RINSE and REPEAT with Merkins for waiting PAX.

Mosey to pathway at base of upper hill.

Bucket Brigade
Line up at base of hill in same teams from Water Up.
PAX stand shoulder-to-shoulder leading uphill.
Lowest PAX (on hill, not Tiger Lily who is height challenged) passes ‘bucket’ (44lb water jug) up to his teammate, who passes it along the line. Once you hand off object, run up to end of the line to receive object again to work jug up the hill. Once at top, repeat going back down. First team done does 5 Burpees, losing team does 10
Burpees.

3 rounds (Round 1 – 3 vs 4, Round 2 – 4 vs 3, Round 3 – 3 vs 3) Tiger Lily’s team of 4 won first round. Photoshop’s team of 4 won second round. Tiger Lily’s team of 3 beat Photoshop’s team of 3 by a STINKIN LOT!

Mosey back up hill to START and lose the jugs/CMUs/sandbags/ruck.

Mosey to the NEW and IMPROVED Playground of Dreams

Descending Ladder of Sorts

Lap around playground. 10 LBCs, 10 Squats, 10 Merkins.
RINSE and REPEAT with one less each time.  End with 1 each of LBC, Squat, Merkin.
Zima slayed it and finished first!

MARY:  1 minute of American Hammers (20)

COUNT-OFF & NAME-O-RAMA
7 PAX ( 0 FNG ):  Beef Log, Zima (AOQ), Tiger Lily, Tree Hugger, Ragequit, Softball, Photoshop (QiC)

CIRCLE OF TRUST/BOM:

Do hard things.

An interesting map is on display in the British Museum in London. It’s an old mariner’s chart, drawn in 1525, outlining the North American coastline and adjacent waters. The cartographer made intriguing notations on areas of the map that represented regions not yet explored. He wrote, “Here be giants,” “Here be fiery scorpions,” and “Here be dragons.” Fortunately, explorers ignored his warnings—and discovered whole new continents as a result!

The cartographer’s notes did not reflect truth—they reflected fear. In our own lives, it’s not actual giants, scorpions, and dragons that keep us from doing hard things. It’s the fear of them. Once we take that scary first step with God’s help—and keep going forward—we’ll experience the bigger, more fulfilling life God has in mind for us.

Fear is the fence that keeps us stuck in our comfort zones. To be fair, we usually feel fear for a reason: often something is outside that should make us afraid. The problem is when we just sit there.

We wait.  And we wait.

Why? We’re waiting to stop feeling afraid before we attempt anything. We’re often afraid to try something new because of painful past experiences. We tried stepping out before, and it blew up in our faces. We poured everything we had into something we cared about, and our efforts fell short. We don’t want to embarrass ourselves again.

The truth, though, is that if we’re waiting until the fear and feelings of inadequacy go away, we’ll never venture outside our comfort zones. Until we take a step in spite of our fears, none of us will ever truly be able to do hard things. If we want to continue to grow and learn for the rest of our lives, we must beat these fears—not by making them go away, but by recognizing that there is something worse than discomfort, worse than the unknown, worse than failure. The worst thing is to never try at all.

God is ready to work through us, even with our limitations.
Instead of worrying about future fears, we can, as Corrie ten Boom wrote,
“Never be afraid to trust an unknown future to a known God.”

How could your life be different if you chose to do hard things by stepping outside your comfort zone?

Prayers:
Beef Log – biopsy for Amy (his M), pray for benign and nothing to worry about
Tiger Lily- Pray for final prep for move and the road trip to WA

MOLESKIN:
I love the camraderie that the NEK PAX have with each other. Z and TL were just chattin it up the whole time and giving this Inner Looper the friendly tease. Loved every minute of it.

ANNOUNCEMENTS:
F3 Memphis Anniversary on August 17 at Mothership.

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!

Backblast Minimalism

THE SCENE:
A cool 70ish degrees.  The sky was a little lightningy, but far off and unaccompanied by thunder.  Let’s do this.

F3 WELCOME & DISCLAIMER
Welcomed & disclaimed.

WARM-O-RAMA:

Not today.

THA-THANG:
Ruck Merkin/Squat Mile(s)
Ruck up and move.  Stop every 1/4 mile to perform 25 ruck merkins.  After two rounds my back was really feeling the ruck swings we did at Tuesday’s workout, so I Omaha’d and let each PAX decide between Merkins and Squats after each 1/4 lap. 2 miles and 200 reps were completed.

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
4 PAX:  Choker (QIC), Liberace, Ragequit, Tiger Lily

CIRCLE OF TRUST/BOM:
Take a look at the “Screen Time” or “Digital Well-being” app on your phone.  Then join us in the #freedtoread channel as we work through Digital Minimalism.

MOLESKIN:
When you do Ruck Swings (or Kettlebell Swings), do them properly.

ANNOUNCEMENTS:
Nope.

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

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

Sandbags @ Neverland

Date: 04/19/2019

AO: Neverland

QIC: Tiger Lily

PAX: Animal, Beef Log, Flobee, Ice Cube, Ragequit, Tree Hugger, and Zima

THE SCENE:  Damp and the ground was extremely soggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 SSH IC
20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles (forward and then backwards) IC

THA-THANG:
Quick large lap around Neverland, coming back up along the road to ensure we felt the hill.

Tunnel of Love Drags:
Within the gazebo complete 5 full circles around the gazebo dragging the sandbag from your left to right.
This should have been repeated to switch direction.

Sandbag Work:
Partner up and break into 4 groups:

Group 1 and 3 took turns doing 10 sandbag cleans and behind over the head drops. The other partner loitered doing lunges. Meanwhile Groups 2 and 4 took turns squatting with the sandbag and lunging.

Partners took turning doing 10 sandbag bench press and holding plank, for 3 rounds.

With sandbags in the middle, everyone rotated through all four sandbags doing 10 sandbag burpee deadlifts. After completing these, you would move to do step-ups until the next sandbag was available.

MARY:

3 Minutes of plank with different positions every 30 seconds

COUNT-OFF & NAME-O-RAMA

8 PAX, no FNGs

CIRCLE OF TRUST/BOM:

Look for opportunities to share your faith and F3 with people. The chances are going to be there you just need to be looking for them.

MOLESKIN:
Had to change the workout as the ground was too soggy to do much movement with the sandbags around in the mud. The new sandbags worked great and will make may more appearances at Neverland. Great morning moving weight and solid 2F at Crave.

ANNOUNCEMENTS:
Sign up for the BrewRuck#002.

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!