Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest
F3 WELCOME & DISCLAIMER: DONE
WARM-O-RAMA:

SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk
THA-THANG:
Paired up and each pair grabbed a CMU

Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt sidewalk

  • Blockies (aka Burpee Thruster, Burpee w/CMU) x 100
  • Coupon Swings (like a kettle bell swing but with CMU/coupon) x 100
  • Coupon Squat (air squat while hold CMU/coupon) x 100
  • Coupon Jump (box jump with CMU/coupon as the box) x 100

Followed by “Catch Me If You Can”–one partner moseys with CMU/coupon while other partner does WW2 sit-ups x5 then catches up to other partner and they switch tasks.  Continues until pair complete 1x around sidewalk

MARY:
LBCs x25, Boat/Canoe, Freddy Mercury x 20, American Hammers x20
COUNT-OFF & NAME-O-RAMA
22 PAX (no FNGs): Dewey, Altar Boy, Handsy, Upgrade, Toaster, Bottomless, Goose, Easily Amused, One and Done, Mudslide, Four Eyes, Crayfish, Chioccetti, Teacher’s Pet, Thibodaux, Pirtle, MIB, Lodge, Kingpin, Barnum, Frisky, Doc Hollywood

CIRCLE OF TRUST/BOM:
Romans 12:1 “I urge you, brothers, in view of God’s mercy to offer your bodies as living sacrifices, holy and pleasing to God–this is your spiritual act of worship.”  My boy Dewey forecasted us being “taken to the slaughter” this morning for the workout, which reminded me of this verse.  Our lives should be lived as sacrifices to God…not to earn his love, or his forgiveness, or his favor, BUT because He has already loved us and given us forgiveness through Jesus.  This gives us the freedom and the motivation to live lives that please Him.

ANNOUNCEMENTS:

Devil’s Staircase Dora Style with Doc

THE SCENE: A beautifully cool morning (Come on fall weather!!) at The Ruins with Doc Hollywood as QIC
F3 WELCOME & DISCLAIMER: DID IT
WARM-O-RAMA:

SSH (IC) x 36 (I think…cannot be sure since I arrived late, but the PAX in attendance provided a punctual start at 5:30am), WINDMILLS (IC) x10, IMPERIAL WALKERS (IC) x15, HILLBILLIES (IC) x15, DAISY PICKERS (IC) x10, POLKA STRETCH (IC) x10

Mosey on upper side walk and descended to base of North Riverside staircase–the one with 5 flights and 4 landings (…can you sense the foreshadowing?)

THA-THANG:
Devil’s Staircase Dora style.  One partner does staircase while other partner does various exercises (see below), and they accrue total # of reps in succession with each other (“Dora style”).  Staircase: PAX ascends the 5 flights of stairs, and then on descent stops on each landing for burpees.  Option 1: Descending # of burpees with each flight (4th flight=4 burpees, 3rd flight=3 burpees, etc.) OR Option 2: Modify to 1 burpee at each landing.  Exercises at bottom of staircase with dora style rep count:

  • Bear Crawl 2-step / Bear Shuffle x 100 (assume bear crawl position but PAX takes only one step forward with both arms and legs, and then one step backward to starting position=1 rep)
  • Reverse Lunges x 150 (step back into lunge with alternating legs, each pair=1 rep)
  • Gorilla Shuffle / Monkey Side Step x 150 (from standing position lean forward and place both palms on the ground offset to L or R of feet–like a gorilla or monkey might do–and then shuffle feet in the same direction to offset on the other side of the planted palms, then shuffle back to the original starting side, each shuffle=1 rep, both directions =2 reps)
  • Overhead Arm Presses…AKA “Raise the Roof” for those Gen Xers out there (flex both elbows and place backs of both hands on top of shoulders, extend elbows with hands reaching all the way to the sky, each press=1 rep)

Slingshot run (aka Indian run, Native American run, First Nations run) across Riverside to Tom Lee Park…and then loop around back to base of Devil’s Staircase bc a PAX who shall remain nameless forgot his phone in the grass.  It might have been the Q…

Ascend the staircase or the grassy hill to upper sidewalk and mosey back to Startex.

MARY:
LBCs (IC) x15, AMERICAN HAMMERS (IC) x20
COUNT-OFF & NAME-O-RAMA
9 PAX in attendance: Havarti, Dawson, Chiocetti, TLC, Teacher’s Pet, Altar Boy, Mirrors, Four Eyes, Doc Hollywood
CIRCLE OF TRUST/BOM:
C.S.Lewis: “Friendship starts at the moment when one person says to another, “What? You too? I thought I was the only one…”  I was encouraged this week to see other PAX sharing on Slack how they had reached out to or been reached out to by F3 members in times of struggle and need.  We are made for community and relationship, and I need brothers (in F3, at work, in my family, in my community) to encourage me, challenge me, help smooth my rough edges, and keep me accountable.  #IronSharpensIron
MOLESKIN:
Chioccetti apparently thinks he has copyright law for naming any exercise, even if it’s not in the F3 Exicon.  In an effort to maintain unity and promote brotherhood, I let him have his say.  Plus, I was a tad bit late to show up for my own Q, so I guess I forfeited some freed-to-lead rights.
ANNOUNCEMENTS:
Nothing notable

OF 11’s Wed 7/24/19

THE SCENE:  Nice pleasant, muggy July morning
F3 WELCOME & DISCLAIMER: did it
WARM-O-RAMA:
Side straddle hops, Imperial walkers, hillbillies, daisy pickers at the start.  Mosey along the forest to the bike path entrance and all PAX did 5 sets of butterfly merkins in cadence–merkin, swing R arm up to side plank, merkin, swing L arm up to side plank.  Mosey back to start.

THA-THANG:
11’s with box jumps and butterfly merkin sets

Started at low side of OF parking lot.  Bear crawled from island across parking lot to sidewalk at gazebo.  Stepped into gazebo and box jumps on picnic table benches x10.  Moseyed out and around to low side of parking lot.  Butterfly merkin set x1.  Bear crawled from island to gazebo, box jumps x9.  Moseyed to low side parking lot, butterfly merkin set x2.  Etc.

PAX then did “slingshot run” (aka Indian run, First Nations run) through OF until return to start.

MARY:
Little baby crunches x20, Boat & canoe until 6:15
COUNT-OFF & NAME-O-RAMA
Sir Mix-a-Lot, Teacher’s Pet, MIB, Altar Boy, ISS, Amnesia, Lodge, Malibu Barbie, Scout Team, Reaper, Mudslide, Easily Amused, Dewey, Tuco, Bottomless, Doc Hollywood
CIRCLE OF TRUST/BOM:
Romans 1 says that anyone can see the evidence of God’s eternal power and divine nature even by just witnessing the beauty and power in creation.  Whether we know God or don’t, let’s take the opportunity to look at His creation (nature and people) and ponder who is behind it all.  That can encourage and strengthen our faith. and it can call those who don’t know Him or want to know Him to a place of seeing the evidence for a Creator.
ANNOUNCEMENTS:
I sincerely and wholeheartedly apologize for the severe tardiness of this BackBlast posting…

Inclined to Sprint

THE SCENE: Muggy and moist
F3 WELCOME & DISCLAIMER Did it
WARM-O-RAMA:

SSHs, imperial walkers, hillbillies, daisy pickers, warm-up lap x1 with assorted gaits
THA-THANG:
Indiana Jones style group run in the garage.  PAX in the back sprints to front of line and yells “NEXT!” and next PAX sprints to the front and does the same.  We Indiana Jones-ed and we Indiana Jones-ed down.

Incline sprints ladder

  • STEP 1–sprint to first level, body bag builders x 7, mosey/recover jog down to ground level, hold plank ’til all-in
  • STEP 2–sprint (or close to it) to second level, body builders x6, mosey/recover jog down to ground level, hold plank ’til all-in
  • STEP 3–sprint (or at least run) to third level, burpees x5, mosey/recover jog to level 1, hold plank ’til all-in
  • STEP 4–sprint (or at least jog) to fifth level (apex of garage), shoulder tap merkins x5, mosey/recover jog to ground level, hold plank ’til all-in
  • Mosey back to track, 1 lap Indian run with PAX at the six stopping to do Jack Webb 1-5 before sprinting to front of line

MARY:
American Hammers x 30 sec
COUNT-OFF & NAME-O-RAMA
Jailbait, Pirtle, Dewey, Chioccetti, Stromboli, Cheesesteak, TombRaider, Easily Amused, Doc Hollywood
CIRCLE OF TRUST/BOM:
C.S.Lewis quote: “God cannot give us a happiness and peace apart from Himself bc it is not there.  There is no such thing.”  Our true fulfillment and satisfaction comes in being in relationship to our Creator and living out the potential He has placed inside of us.  We should keep this in mind at all times but especially in those times when we feel particularly dissatisfied, unhappy, restless, etc.  Plugging into Him makes us into HIM!
MOLESKIN:
Chioccetti specifically told first-time-Barracks-attendee Stromboli that today’s Q wouldn’t have PAX doing anything dumb like Burpees since this was a track workout.  Lesson: Chioccetti should not promise things that he obviously cannot deliver on.
ANNOUNCEMENTS:
Nuff said

Sprint BoMBS at the Barracks

THE SCENE: Well above freezing at a balmy 33 deg F
F3 WELCOME & DISCLAIMER:

Explained purpose of F3. Made sure everyone knew I was not a professional and TO EXERCISE AT YOUR OWN RISK

WARM-O-RAMA:

SSHs,  Daisy Pickers, Imperial Walkers, Hillbillies

THA-THANG:

  • 400m Mosey Mixer Lap (mosey, butt kickers, high steps, etc.)
  • 400m sprint lap as a group
  • 200m relay B-MBS sprints–divide into groups of 3 and each trio does 200m sprints in relay, and after each leg each PAX completes one BoMBS exercise (skipping “o” for overhead claps) x 10reps each [after 1st sprint Burpees x10, after 2nd sprint Merkins x10, after 3rd sprint Bigboy Sit-ups x10, after 4th sprint Squats x10] so that each PAX sprints total 800m and completes B-MBS x10
  • Indian run with PAX in back stopping to do Overhead Claps x10 and then sprinting to front of the pack in rotating fashion…while dodging military personnel in training
  • 400m circuit x2 as a group–sprinting 100m straight-aways, jogging 100m curves (Merkins x 15 after first circuit, Squats x 15 after second circuit)…while trying to catch and pass military personnel in training

MARY:
Planking, American Hammers, Flutter Kicks, Dying Cockroaches, Boat-Coat (as introduced by TombRaider)
COUNT-OFF & NAME-O-RAMA
10 PAX (including 2 FNGs): @TombRaider, @AltarBoy, @Crayfish, @Passport, @Snookie, @EasilyAmused, @Handsy, @DocHollywood and FNGs @Stones and @EarlyBird
CIRCLE OF TRUST/BOM:
Prov 3:5,6 Trust in the Lord with all your heart; LEAN NOT ON YOUR OWN UNDERSTANDING.  In all your ways acknowledge Him, and He will direct your paths.

Recently sending off @SnowWhite (posted 1x at OF before shipping out) to basic training, we had a chance to talk about this verse, and it has been on my mind since…especially the part about not leaning on our own understanding.  It is very easy for me to only see my day, my job, my friends, and/or my neighbors through physical eyes and become bored, frustrated, stressed out, or otherwise disenchanted with the people and situations the God has given me to strengthen, challenge, encourage, and fulfill me.  I need to be reminded daily to ask for His perspective, and as I do so, I can trust Him to direct my path.
MOLESKIN:
Thanks to @TombRaider for introducing this QIC to the Boat/Canoe exercise…and thus exposing the true weaknesses of my core strength.
ANNOUNCEMENTS:
KOTB coming up Monday.  Every HIM worth his salt should post at the OldForest.  The Levee has had it LONG ENOUGH.

Total Body Beatdown–VQ style

THE SCENE:  It was not raining as forecasted
F3 WELCOME & DISCLAIMER: Did it
WARM-O-RAMA: 
SSH x 25, Imperial walkers x 15, Hillbillies x 15, Daisy Pickers x15, LBACs x 20
THA-THANG:
Elevens–Total Body Beatdown

  • Box Jumps/Step-Ups x 10 (on picnic table jump/step up to seat plank, then table top, then back down)
  • Jog 25yards to lower parking lot
  • CMU thruster burpee x 1 (perform burpee with hands on CMU and finish with overhead thrust of CMU)
  • BearCrawl 10 yards across upper half of parking lot to opposite curb near gazebo
  • Repeat cycle x 10, each time DEcreasing Box Jump/Step-Up by 1 rep and INcreasing CMU thruster burpee x 1 rep

Follow-Ups

  • Plank/Merkin/High-Five Zipper: PAX line up alternating face-to-face and assume plank position.  First PAX does merkin then high-fives next in line and reassumes plank position.  Next PAX does merkin then high-fives next in line and reassumes plank position.  This continues to end of line.  Repeat in reverse direction
  • CrabCrawl Revolver: PAX line-up in crab crawl position.  Back PAX crawls to front of line and each successive PAX follows suit until each PAX has crab crawled to front of line

MARY:
Flutter Kicks x25, American Hammers x25, Hold Plank x30-count
COUNT-OFF & NAME-O-RAMA
#14: ISS, Mirage, Sir Mix-a-Lot, The Seeker, Teacher’s Pet, JailBait, Bottomless, Crayfish, PhatPat, Handsy, Chiocetti, Kingpin, Park Bench, Doc Hollywood
CIRCLE OF TRUST/BOM:
Ecclesiastes 2 talks about Solomon–one of, if not THE, wisest men in the world–and his pursuit of true contentment.  He chased after pleasure, things, wealth, and making a great name for himself.  All of these things ended up feeling meaningless even after attaining them, and they did not truly satisfy him.  Chasing after Jesus is the only source of true contentment.
MOLESKIN:

ANNOUNCEMENTS:
Yours truly, Doc Hollywood, on Q for the first time.  Hopefully returning to an AO near you again soon