It was an honor and a privilege to lead my vQ beatdown at the “Murph Inspired” AO known as IRONWOOD. 

On this beautiful and glorious gloomy morning, the following seventeen HIM embraced the suck:  Othello, Hoser, Frosty, Bloodshot, Sister Act, Spacebar, Side Dish, Polaroid, TC, Stitches, KC, Folsom, Slow Pitch, Rooster, Buns of Steel, American Picker, and Tater Tot.

I arrived early around 0510 to set up “The Thang” markers and exercise sheets.  Othello and U-Haul (present in spirit)  assisted me by coordinating the acquisition of three extra cones that I would use to mark out the base and peak of  “Merkin Mountain.”

While setting up, I saw five hulking men running down the street as they were smurphing up the Monday gloom.  (Stitches, Slow Pitch, Tater Tot, Frosty, and Othello)

With the temperature around 63 degrees F along with a little morning dew on the grass; The weather was perfect for an epic beatdown.

After setting up my lights and cones for the Thang, I went back to the shovel flags where Folsom had arrived early to do some stretching before the countdown to 0530.  We chatted a bit about the weekend and I asked him how the Two Club Conundrum went.  Folsom said that he had a great time golfing on Saturday and shared with me some of the crazy outfits that everyone wore.

As the clock ticked closer to “Go” time the smurpers finished up and did their Name-o-rama while more and more PAX arrived.

I gave an enthusiastic 1 minute warning at 0529 to prepare the way of my VQ launch.  At 0530 I began by welcoming everyone and introducing myself by saying, “I’m Doll Face.  I’ll be your Q for today.”  I then asked if there were any FNGs this morning.  None were present.  I went on to state the 3 Fs, mission statement, 5 core principles, and credo.

I was ready to lead and energized.  I then directed the PAX to mosey to the bottom of Chicago.  Othello had to stop me and remind me that I forgot the disclaimer… Opps!!  I yelled out as we were running down the street.  “I AM NOT A PROFESSIONAL, MODIFY AS NEEDED!”  Then yelled and the point runners up front to Al Gore once they arrived at the bottom of Chicago until the 6 arrived.

Once the six pulled in we circled up and we started Warm-a-rama.

Abe Vigoda   12 (IC)

Tappy Taps               12 (IC)

Grady Corns 30 (IC)

Lounge Act                20 each leg

Tie Fighters   10 Baby arm circles forward with right leg lunge

                                    10 Baby arm circles reverse with left leg lunge

Cracker Jacks           10

After Warm-a-rama we Mosey’d up Chicago to the next corner and moved to the parking lot where it was level on the South side.  There we circled back up and I repeated our credo of leaving no man behind.  I also talked about the 2nd week of Iron Pax where those who participate will be doing a lot of burpees this week.  I said we should practice and get ready for those burpees by doing 8 “double pump” burpees (an 8 count 2 merkin burpee) in cadence.  I also said,  “instead of jumping up at the end, we will focus on tightening the glutes.  When we finished our set of 8, we mosey’d back down Chicago and did a 2nd set of 8 double pump burpees.

Now it was time for the Thang!  We circled up and numbered off in groups of 4. 

==================================================================

Group 1  (Push Group)

Merkin Mountain (located on Chicago Hill)

Perform one merkin and climb (bear crawl) until your feet are where your hands started. Perform 2 Merkins and repeat adding one Merkin for every level you go up until you reach the pinnacle.

MOSEY BACK TO THE STARTING POINT

MONKEY HUMPERS – 25 IC

PUSH THE PAX

MOSEY TO THE NEXT STATION

==================================================================

Group 2

  1.  NARROW SQUAT – 10 REPS

(FEET TOGETHER)

  1. WOJO SQUAT  – 10 REPS

(SLAP HANDS ON THE GROUND)

  1. WIDE SQUAT – 10 REPS

(FEET PAST SHOULDERS)

  1. BONNIE BLAIR  – 10 REPS

(LEFT FOOT EXTENDED LUNGE BACK TO FEET TOGETHER)

  1. BONNIE BLAIR  – 10 REPS

(RIGHT FOOT EXTENDED LUNGE BACK TO FEET TOGETHER)

RINSE AND REPEAT UNTIL PUSHED

BEAR CRAWL TO THE NEXT STATION

==================================================================

==================================================================

Group 3

  1. LBC – 10 IC
  1. DUBYA BAR PULL UP – 5 IC

(1ST TO LEFT, 2ND TO MIDDLE, 3RD TO RIGHT –

YOUR CHIN TRACES A “W”)

  1. FREDDIE MERCURY  – 10 IC
  1. BAR KNEE RAISES – 10 REPS
  1. WORLD WAR II SIT-UP  – 10 REPS

RINSE AND REPEAT UNTIL PUSHED

CRAB WALK TO THE NEXT STATION

==================================================================

Group 4

  1. CHUCK NORRIS MERKIN – 10 REPS

(AKA KNERKIN – KNUCKLE MERKIN)

  1. FOXHOLE MERKIN – 10 REPS

(ROLL TO THE SIDE INTO A MERKIN)

  1. SHOULDER TAPS – 10 IC
  1. PLANK JACK – 10 IC
  1. GROINER – 10 REPS

RINSE AND REPEAT UNTIL PUSHED

BACKWARDS MOSEY TO NEXT STATION

==================================================================

“Omaha” was called around 0602 after each group completed all 4 stations.  We recovered all of the cones, lights, workout sheets and mosey’d back to the shovel flags for some Mary.

Mary:

Australian Snow Angels      15

Sweat Angels                       15

Jim Braddock                       10

Name-a-rama (with Drama)

My cell phone was low on storage space and would not allow me to take video.  Tater Tot ran and got his phone for me to video and a head lamp (The gloom is thick in Ironwood!)  I started the name-a-rama (thinking I hit the record button, but nope!)  Tater Tot stopped me cold, chuckled and said you didn’t press record after going through 2 to 3 HIM.  I returned and started all over and completed the shoot.  Tater Tot texted me the video later so I could post it on Twitter.  I received some good replies on Twitter about the video:  Jean-Claude said that I was a new member of the “Gunner AV Club” (Which got a chuckle from Rollbar)  Swiper asked “Was that witness protection F3?  LOL!!

Prayer requests:  My friend Greg who is struggling with an addiction needs God to help him recover.

COT:  I shared where I was before F3, what F3 has done for me, and what keeps me coming back. 

For the last 6+ years I have been working from home with no other physical co-workers present.  It gets pretty lonely working solo and interaction with others is something I enjoy.  I kept telling myself that I should just be content.  I have a job and am getting the bills paid.  However I was the typical “Sad Clown”.  I was busy, stressed out, and not living a healthy life.  Over the last few years, bad eating habits, work stress,  and lack of regular exercise caught up with me and caused severe chest pain.  I ultimately was diagnosed with coronary artery disease and had to get angioplasty with a stent.  After that I lost most of my hearing in my left ear after an extended length ear infection.  I was getting down on myself because of my health.  The medical issues woke me up and started me on a new health journey.  As spring of this year arrived I told myself that I would get back to exercising once my kids got out of school.  I started F3 on 05/25/2021 and have posted an average of 5 times a week all summer.  I have never felt better health wise.  I continue to loose some weight each month and see progress.  I have met so many HIMs and enjoy talking with them at caffeeteria and other 2nd F events.  The 3rd F has also changed my life drastically.  I enjoy praying for everyone who shares a prayer request during COTs and appreciate the 3rd F events that are available to participate in.  I am truly blessed to be part of F3 and encourage all men to bring out a FNG, to press ahead in the 1st, 2nd, and 3rd F opportunities.

I closed in prayer.

Coffeeteria was held at Scooters off of 78th and Cass st.

Happy Monday!  Have a great week!!

  • Doll Face
Fomaha - 2900 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Ironwood

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