Back to Neverland

THE SCENE: An absolutely beautiful Friday morning. Weather could not be better.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – 20 IC.        Arm Circles – Little, big, forward, and reverse. 8 each IC.       Daily Pickers – 15 IC
THA-THANG:

  • 13s – Merkins and wide stance squats.
    • In light of the Cardinals crushing 13 run victory over the Braves, we we going to do 13s. However, we started with 13, so they were really 14s…
  • Group Dora sorta thing
    • One PAX dragged a big log half the length of the parking lot up the hill. At the top, did a bear sprawl once around the CMU. Then dragged the log back to the group.
    • Rest of the PAX did AMRAP style of the following in order: flutter kicks, Supermans, heels to the heavens, low plank leg raises (alternate every 5), flutter kicks, then choose your own for the last.
  • Mosey to pavillion
    • 50 Tricep dips OYO
    • Tree pose to a 20 hold in a figure 4 squat. Repeat for other leg.
    • Warrior 3 for 10s to Half moon for 10s. Repeat for other leg.
  • Mosey to playground.

MARY:

  • PAX were asked to choose their favorite exercise for the group to do.
    • Beeflog – do 15 Gorilla Canoodlers
    • IceCube – do 10 more Gorilla Canoodlers
    • Croissant – 60 flutter kicks
    • Toucan – bear crawl across the playground and back
    • (ran out of time for rest of PAX)

COUNT-OFF & NAME-O-RAMA
7 PAX – Miracle Ear (QIC), Croissant, Zima, Beeflog, Ice Cube, Toucan, Old Yeller
CIRCLE OF TRUST/BOM:
Lot of sickness going around. Be sure to be good to your families and your M’s. Family comes first, F3 comes after. Stay healthy!
MOLESKIN:
I really enjoy Neverland. The playground is very pleasant to work out on.
ANNOUNCEMENTS:
See Slack.

I’m Nothing if Not a Man of my Word

THE SCENE:  65 degrees. Not a drop of dew on the ground. YHC arrived 10 mics early to set up the chunks of 4×4 that served as substitutes to the cones that I must’ve loaned out.(1) Zima, Birds, and Olde Yeller were on the scene.

QIC:  Soulja Boy

F3 WELCOME & DISCLAIMER:  Gave it.

WARM-O-RAMA:

  • Side Shuffle Ground Taps x10 IC  (2)
  • Quick Feet/High Knees x3 alternating sets
  • Daisy Pickers x10 IC
  • Butt Kickers x10 IC
  • Michael Phelps

THA-THANG:
Charles Bronson Routine. At point A the PAX performed a number of the designated exercise OYO. When finished sprint 75 yards to point B. Drop down and bearcrawl 15 yards to point C. Mosey back to point A and hold plank til all in. Rinse & repeat with the next exercise. See below:

  • 100 SSH
  • 25 Burpees (3)
  • 50 Jump Squats
  • 50 BBSU
  • 50 more BBSU (4)
  • 100 Merkins
  • 50 Gorilla Canoodlers (5)

MARY:

  • Baby Makers x20 IC
  • Pickle Pounders x20 IC
  • Hello Dollies x10 IC

COUNT-OFF & NAME-O-RAMA
11 PAX: Peeping Tom, Liberace, No Fuego, Zima, Choker, Old Yeller, Birds-R-Real, Ice Cube, Beef Log, Toucan, Soulja Boy

CIRCLE OF TRUST/BOM:  YHC shared a recent personal experience which reenforced the conviction that all things beyond Gods grace in salvation are mere extensions of his grace. We are entitled to NOTHING in this life.

Challenge to the PAX: Be good stewards of the material blessings God has provided you with. Use them to glorify Jesus by loving others.

MOLESKIN:

(1) = If you have my cones, kindly return them.

(2) = Need a name for these. Chiocetti once named them Soulja Boy Shuffle but it didn’t stick. Looking for suggestions.

(3) = YHC felt shocked, a little worried, and partly responsible to hear Ice Cube weasing like an asthmatic with a burpee allergy this morning. I am legit glad you’re alive right now, man. Cobains.

(4) = Finish what you started, homey!

(5) = A move almost identical to Monkey humpers. The only difference is…   …  the name. YHC promised the night before that there will be ZERO monkey humpers. I will never lie to the PAX. That’s not what I stand for. Not now. NOT EVER!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monkey Humpas for tha WIN!!!

THE SCENE:

The Land of Never; 70 and clammy

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH x 22 IC

Follow Me

THA THANG:

Part 1: OYO

Round 1:

  • 5 DERKINS on fence
  • Bear Crawl 15 yards to opposite fence
  • 5 INCLINE MERKINS on fence
  • Crawl Bear back to start
  • Alternating Shoulder Taps (AST) until all in

Round 2: Increase reps to 10/fence

Round 3: Increase reps to 15/fence

*Mosey to nearby field

Part 2: Hybrid OYO/Group; reps increase: 5>10>15>20>25

Round 1:

  • MERKINS x 5
  • RUN to opposite end of field (50 yards)
  • MERKINS x 10
  • REVERSE RUN back to start
  • MERKINS x 15
  • Continue: RUN/REVERSE RUN while increasing reps to x 20 then x 25
  • AST until all in
  • *To allow for 6 to catch up PAX would AST/Plank so as to continue as a group throughout

Round 2: SSH

Round 3: CAROLINA DRY DOCKS

Round 4: SQUATS

Round 5: MTN CLIMBERS (2:1)

Round 6: MONKEY HUMPAS (OYO)

  • x 25
  • x 25
  • x 25
  • x 25
  • x 25
  • x 22 as time expired

MARY:

Maybe next time

COUNT-OFF & NAME-O-RAMA
7;  Birds Are Real, Beef Log, Ice Cube, Zima, Liberace, Toucan and O Positive (YHC)

CIRCLE OF TRUST:

#Balance

Finding balance in life is not easy nor is it easy to maintain, IMHO. Often we gain strength in one or more areas of life while losing strength in others. Runners often are not strong with upper-body strength and cross-fitters often struggle with F3. Power lifters hate cardio more often than not.

Take a look at the important things in our lives: relationships, priorities, our values.

Seek balance.  Stay vigilant, brothers.

MOLESKIN:

We did work. Together. No man left behind. No man left where we found him.

ISI.

ANNOUNCEMENTS:
See: Preblast

When the lights go out

THE SCENE: 9/5/19 Quiet. Peaceful quiet. Zima already on the scene as sub-AOQ. Halfway through the workout, lights went out. Zima, “This is the part in the movie where somebody gets kilt or disappears” We had each other’s six, so All Good.

F3 WELCOME & DISCLAIMER Aye

WoR:
DP x15 IC, Arm Circles x 20 IC, Rev AC x 20 IC, Imperial Walkers x 20 IC

THA-THANG:
Rucking with Extras

  • Ruck .25 mile, 25 Ruck Curls
  • Ruck .25 mile, 25 Ruck Overhead Presses
  • Ruck .25 mile, 25 Ruck Skull Crushers
  • Ruck .25 mile, 25 Ruck Rows (Astro from the Jetsons, anybody?)
  • RINSE and REPEAT for 2.5 miles total

MARY: nada

COUNT-OFF & NAME-O-RAMA
2 PAX: Zima (sAOQ) and Photoshop (QiC), where the heck is errrybody?

CIRCLE OF TRUST/BOM:
Danger is Your Business
Our King, Jesus Christ, calls us to a new kind of life, His kind of life. “Follow me” is quoted more than fifteen times in the Gospels. Following Him, however, goes against prevailing culture—for which safety and security are utmost priorities. The kind of life to which Jesus calls us is not safe, nor secure.

Here’s a report from a man, the Apostle Paul, who lived it: Five times I received at the hands of the Jews the forty lashes less one. Three times I was beaten with rods. Once I was stoned. Three times I was shipwrecked; a night and a day I was adrift at sea; on frequent journeys, in danger from rivers, danger from robbers, danger from my
own people, danger from Gentiles, danger in the city, danger in the wilderness, danger at sea, danger from false brothers; in toil and hardship, through many a sleepless night, in hunger and thirst, often without food, in cold and exposure. (2 Cor. 11:24-27)

God didn’t design Paul for safe or secure; nor did He us. We’re all designed for big, dangerous lives: “. . . for God gave us a spirit not of fear but of power and love and self-control” (2 Tim. 1:7).

Okay, so what do we do?
Insert your name into 2 Timothy 1:7:

“. . . for God gave [ . . . you . . . ] a spirit not of fear but of power and love and self-control.”

Read it through again. Now, fast-forward to the end of your life; imagine friends and family saying that of you: “He was fearless. He had power and love and self-control.” What do you need to begin now, to ensure those words then? What bold changes will you make? Remember, your days are numbered (Ps. 90:12). Commit, brother, to make at least one change this week.

MOLESKIN:
Zima is a great PAX to chatter with on rucks.

ANNOUNCEMENTS:
Iron PAX Challenge

Inspiration from the Six

  • THE SCENE:
    • Foggy & gloomy. Frantically running around to scope out pull-up/row structures.
  • F3 WELCOME & DISCLAIMER:
    • More disclaimy than welcomey due to time constraints.

  • THA THANG:
    • 2019 Iron PAX Week 3: Meter’s 43 – 43 minute AMRAP for reps
      • 10 Pull-ups (jumping, kipping, or strict) or bodyweight rows
      • 15 Burpee Jump Overs
      • 20 CMU Curls
      • 25 CMU Squat Thrusters
      • 30 Gas Pumps
  • COUNT-OFF & NAME-O-RAMA
    • 6 PAX: Bobsled, Fugitive, Granola, Liberace, Old Yeller, Zima
  • CIRCLE OF TRUST/BOM:
    • A few weeks ago I had the privilege of Q’ing a spontaneous ad hoc workout with 2 FNGs (Chairborne and Red Ryder) and two PAX I hadn’t met before (Gun Show & Mayberry) during our region’s second anniversary workout. After the warm-o-rama, Reborn led 116 Memphis HIMs on a half-mile mosey for the Thang.

      Falling back to the six, I saw two guys emerge from the manflood. They looked like they had been swept up in a stampede. I introduced myself and asked if they were here for F3. When they introduced themselves with dumb names like “Brian” and “John” I knew they were FNGs. They said they weren’t going to be able to make the run due to various injuries. Chairborne (fka “Brian”) had a femur injury, which I have heard is one of the most painful injuries possible.

      Since they had given us the honor of being our guest–and it is always an honor whenever someone chooses to share their morning, time, and energy–I did my best to play host. Red Ryder and Chairborne (both veterans) graciously endured my weak gransplaining of cadence. Gun Show and Mayberry helped think of exercises to Q. Chairborne went on to push himself so hard he splashed merlot: the guy who had every excuse to take it easy pushed himself harder than those who are without excuse to do better.

      All this made me think: How many times have lesser obstacles convinced me to quit? Exercise isn’t the end-all, be-all–Splashing merlot isn’t the holy grail. However, their sheer dedication to do better and not play the victim to circumstance was inspiring. If a femur guy can go through the trouble to show up and put in work, what are you letting stop you from your goals?

  • MOLESKIN:
    • T-Claps to Old Yeller, who had no idea his second time posting would be an Iron PAX workout. RESPECT.

Tribute to the sun god

THE SCENE: Warm, humid, 77 degrees. Summer lingers yet.
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:

Big arm circles forward and reverse 15 each, daisy pickers 15 IC, Imperial Walkers 15 IC, Hillbillies 15 IC.
THA-THANG:
Mosey lap around the park.

On the playground 2 sets as follows: 10 Merkins, 10 Wide-arm Merkins, 10 Diamond Merkins, 10 Dips.

2 Sets as follows: Lunges 20, Squats 20, Sun gods 20,  Sun god + air squats 20.

1 set: : 10 Merkins, 10 Wide-arm Merkins, 10 Diamond Merkins, 10 Dips.

2nd mosey lap around the park, lunge walks till all in.

MARY:

WWI situps 15 IC, ABCs (Shoestring), V-ups (Ice Cube), LBCs 25 IC.
COUNT-OFF & NAME-O-RAMA
Fugitive, Liberace, Zima, Shoestring, Toucan, Ice Cube, Beef Log, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:

There are no shortcuts in life. Learn from the mistakes of others:

Anthony Bosch pleaded guilty in October 2014 to conspiracy to distribute testosterone, one of eight people convicted in the Biogenesis case. Evidence showed that Bosch falsely held himself out as a licensed medical doctor, accepting thousands of dollars a month to provide steroid injections to baseball players such as Alex Rodriguez and Ryan Braun of the Milwaukee Brewers.

Fourteen players linked to Biogenesis were suspended by MLB, including a season-long suspension in 2014 imposed on Rodriguez. A-Rod initially denied taking banned substances supplied by Biogenesis but later admitted he did, apologizing to Yankee fans in a handwritten letter.

https://www.usatoday.com/story/sports/mlb/2016/01/14/us-seeks-sentencing-cut-for-baseball-drug-clinic-owner/78780104/

Check out the documentary “Screwball” on Netflix.
MOLESKIN:
Good group of guys, no quitters among them. Thanks to the 1st F Q for keeping an eye on the six!
ANNOUNCEMENTS:

Lots coming up…VAPE session 9/12.

Softball’s VQ

THE SCENE: Shiniest AO in the land, weather was a nice cool 65 for Softball’s VQ

F3 WELCOME & DISCLAIMER Done

WARM-O-RAMA:

-SSH x20
-Daisy Pickers x20
-Arm Circles x20
-Little Mosey around Neverland

THA-THANG:
Knocked it out of the park with a 4 station  beatdown (10.9.8.7.6.5.4.3.2.1) rotating after each set!!!

  • Burpees x 110
  • American Hammers x 110
  • Merkins x 110
  • BBS x 110

MARY:
-American Hammers x20
– Leg  Lifts x20 ( Fugitive)
-Flutter Kicks x20( Flobee)

COUNT-OFF & NAME-O-RAMA
10 PAX (1 FNG – Ty-D-Bol)

 Fugitive, Choker, Peeping Tom, Toucan, Rage Quit, Liberace, Beef Log,  Softball

CIRCLE OF TRUST/BOM:
Comparison to other is our own worst enemy, we are already perfect in God’s eyes.

MOLESKIN:
Thanks for all the feedback on my VQ!

ANNOUNCEMENTS:
Check Slack Feed

Things got chirpy

THE SCENE: Shiniest AO in the land, weather was great, Birds-R-Real VQ
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pyramid style:

SSH IC 20-15-10

Imperial Walkers IC 20-15-10

Shoulder Blasters IC 20-15-10
THA-THANG:

Little mosey around the parking lot

Dropping some BOMBS on Neverland:

50 burpees, 100 over head claps, 150 merkins, 200 BBS, 250 squats

MARY:
American Hammers 20 IC

WW1 sit-ups (Choker) 20 IC

Flutter Kicks (Ice Cube) 20 IC

Seated in-n-outs 20 IC

COUNT-OFF & NAME-O-RAMA
Beef Log,  Choker, Rah-Rah, Softball, Rage quit, Fugitive, Arch, Liberachi, Zima, Birds-R-Real (VQIC)

CIRCLE OF TRUST/BOM:
“You must be the change you wish to see in the world.” – Ghandi

Be the change in your community, someone’s life, and/or your life. Make an impact anyway possible.

MOLESKIN:
Thanks for all the great feedback on my VQ!

ANNOUNCEMENTS:
~See Slack~

Milez

THE SCENE:
Totes amazing.  70ish?  Nice cool breeze.  Had to check my calendar to make sure it’s really August in Memphis.  

F3 WELCOME & DISCLAIMER
Zima asked if I was being paid for this.  I replied in the negative.

WARM-O-RAMA:

Put on rucks.

THA-THANG:
Ruck.

MARY:
Take off rucks.

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

CIRCLE OF TRUST/BOM:
The COT doesn’t have to be a sermon.  It can be practically nothing, like today.

MOLESKIN:
Today was simple and awesome.  Sometimes you just need some milez with a buddy.

ANNOUNCEMENTS:
Nope.

Quixotic, but magnificent

THE SCENE: “So come with me, where dreams are born, and time is never planned. Just think of happy things, and your heart will fly on wings, forever, in Never Never Land!”

WARM-O-RAMA:

SSH x 33 IC
Windmills x 10 IC
Overhead Clap x 9 IC
Smurf Jacks x 10 IC
Merkins x 20 IC
Squats x 20 OYO
Diamond Merkins x 10 OYO
Squats x 20 OYO
Hand Release Merkins x 20 OYO
Squats x 20 OYO

THA-THANG:
Mosey to field
Burpee Broad jump to the other end
Mosey to playground

11’s – Swing pull-ups & groiners
11’s – Dips & Smurf Jacks

Lt .  Dans, up to 5/20

Mosey to parking lot
10 Merkins, bear length of parking lot, stopping at every other parking space for 1 less merkin.  got down to 3 at the end.

MARY:
Hello Dolly x 15 IC
Rosalita x 15 IC
(Ice Cube) BBSU x 20 IC
(BirdsRReal) American Hammer x 20 OYO
(Ragequit) LBC x 30 OYO
(Rabbit) Awe-Yeahs x 30 IC
Superman x # IC
Aquaman x 15 IC

COUNT-OFF & NAME-O-RAMA
Zima, Rabbit, Ragequit, Homie, BirdsRReal, Beef Log, Liberace, Woodpecker(QIC), Ice Cube, Arch
CIRCLE OF TRUST/BOM:
The Village Blacksmith

Under a spreading chestnut-tree
The village smithy stands;
The smith, a mighty man is he,
With large and sinewy hands;
And the muscles of his brawny arms
Are strong as iron bands.

His hair is crisp, and black, and long,
His face is like the tan;
His brow is wet with honest sweat,
He earns whate’er he can,
And looks the whole world in the face,
For he owes not any man.

Week in, week out, from morn till night,
You can hear his bellows blow;
You can hear him swing his heavy sledge,
With measured beat and slow,
Like a sexton ringing the village bell,
When the evening sun is low.

And children coming home from school
Look in at the open door;
They love to see the flaming forge,
And hear the bellows roar,
And catch the burning sparks that fly
Like chaff from a threshing-floor.

He goes on Sunday to the church,
And sits among his boys;
He hears the parson pray and preach,
He hears his daughter’s voice,
Singing in the village choir,
And it makes his heart rejoice.

It sounds to him like her mother’s voice,
Singing in Paradise!
He needs must think of her once more,
How in the grave she lies;
And with his hard, rough hand he wipes
A tear out of his eyes.

Toiling,–rejoicing,–sorrowing,
Onward through life he goes;
Each morning sees some task begin,
Each evening sees it close
Something attempted, something done,
Has earned a night’s repose.

Thanks, thanks to thee, my worthy friend,
For the lesson thou hast taught!
Thus at the flaming forge of life
Our fortunes must be wrought;
Thus on its sounding anvil shaped
Each burning deed and thought.

H.. W. Longfellow