And Choker Was His Name-O

THE SCENE:
When every worries that “there might be lightning tomorrow” you can guarantee that there will be no lightning tomorrow.  Backseat, take the wheel.

F3 WELCOME & DISCLAIMER
Ish.

WARM-O-RAMA:

Weren’t none.

THA-THANG:
Merkin/Squat Miles
Ruck up and move.  Stop every 1/4 mile(ish) to perform 25 ruck merkins.  After 4 stops/100 merkins we switched to Squat Mile.  Total distance 2.4 miles, 100 merkins, 50 squats.

MARY:
Nope, ENDEX was a couple of minutes late.  Cobains.

COUNT-OFF & NAME-O-RAMA
4 PAX:  Bookworm, Choker (QIC), Engineerish, Woodpecker

CIRCLE OF TRUST/BOM:
Leaving tomorrow morning for 2 weeks of annual training with the Army.  Last night my M said that she could tell it was getting close; apparently when I’m a day or two away from drill/AT/big work project/etc, I start to check out mentally as I prep for the trip.  My challenge to myself and anyone else for whom this is an issue is to do a better job segmenting that stuff.  Be present mentally for your family even when external stressors are competing for your attention.

MOLESKIN:
The mural at the Bingo Hall is even awesomer than it looks in pictures.  Lots of good stuff at this AO that I’ll have to work in on future visits.

ANNOUNCEMENTS:
Nope.

Bingo Hall 5.9.19

THE SCENE: So much rain.

F3 WELCOME & DISCLAIMER.  Yes.

WARM-O-RAMA:

Squats x 10 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
SSH x 25 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

THA-THANG:

Descending ladder with handstand merkins, merkins, and burpees.  10 reps of each exercise, then 9, then 8, etc. all the way down to 1.  Rinse and repeat with alternating jump lunges (2 is 1), squats, and calf raises (each leg separate).

Mosey to playground.  25 pull-ups OYO.

Toms:  “25 burpees on your own.”
Bookworm: “Should we incorporate our 10 burpees since I forgot the flag in my other car?”
Toms:
Bookworm:
Toms: “35 burpees on your own.”

MARY:

Descending ladder (starting at 10) with flutterkicks, LBCs, and BBSUs.

Mosey back to where we started and hold plank for about 30 seconds until time.

COUNT-OFF & NAME-O-RAMA:  3 PAX (0 FNGs).  Bookworm, Ice Cube, Toms (QIC)

CIRCLE OF TRUST/BOM:  Have clear, long-term priorities to help steer the day to day decisions and chaos.

MOLESKIN: It was wet.  Ice Cube is going for 345 and didn’t let the weather’s nonsense stop him.  TClaps.

ANNOUNCEMENTS: Read the PreBlast for Bean’s sake.

Wild Card Mosey through Nutbush

THE SCENE: Humid. 60s
F3 WELCOME & DISCLAIMER: PAX Welcomed & Disclaimed
WARM-O-RAMA:

  • SSH x30 ic
  • windmill x 10 ic
  • Imperial walkers x10 ic
  • polka stretch x10 ic
  • merkins x10 ic
  • arm circles x32 (8 each of fwd baby, fwd big, rvrs baby, rvrs big)

THA-THANG:
Wild Card Mosey. YHC bought the f3 workout cards and received them in September & have failed to use them in a workout. The plan was to go lightpole to lightpost on a mosey drawing a card at each successive lightpole and executing the exercises, so on and so forth. 

However, I chose to take us up to Jerry’s Sno Cones and back to STARTEX 😉

Because it was 1.2 miles from STARTEX to Jerry’s, I figured the lightpole idea wouldn’t be feasible time wise. So we moseyed up Wells Station Road and drew a card at each non-residence – and there were several churches and businesses. I think all in all we worked out each muscle group just a hair with each PAX drawing at least 3 cards each…and of course we covered 2.4 miles!

Jerry’s was closed of course…

MARY:

We made it back to STARTEX 😉 for American Hammers x25 IC and finished.

COUNT-OFF & NAME-O-RAMA
6 (Kotters to Krusty & Scarecrow!)

CIRCLE OF TRUST/BOM:

YHC shared about last minute being asked to lead Bible study for community group Tuesday. It’d been something he knew he should be regularly doing as we do this in a rotating fashion. We should take account of our ‘should’ moments and HC!

Bingo Hall Fun

THE SCENE: Nice weather

F3 WELCOME & DISCLAIMER

Yes


WARM-O-RAMA:

50 SSH

200 LBCs

Daisy Pickers

Windmill

THA-THANG:
1 Mile around the track

  • Run 1/4th
    • Merkins 
    • Squats
    • First PAX member to finish will choose an exercise of 30 reps. Bookworm picked merkins.
    • Hold a plank while we count to 50 counterama-like.
  • Run 1/4th
    • Carolina dry ducks
    • Jumping lounges
    • First PAX member to finish will choose an exercise of 30 reps. Squeegee picked flutter kicks.
    • Hold a plank while we count to 70 counterama-like.
  • Run 1/4th 
    • 200 yard (approx) bear crawl.
    • First PAX member to finish will choose an exercise of 20 reps. Shoestring picked burpees.
  • Run 1/4th 
    • 100 dips

MARY:
LBCs for 3 min or so (time remaining).

COUNT-OFF & NAME-O-RAMA
8 PAX (1FNG – Chronicles) 

Chronicles, Rabbit, Bookworm, Bailout, Toms, Squuegee, Shoestring, Judah (Q).

CIRCLE OF TRUST/BOM:
Shared I have learned hard topics such as racism, immigration, homosexuality are indeed hard topics. We can’t be cold towards them and we need to approach them in a deeply way loving our neighbor as we were sent to do. 


MOLESKIN:
Squeegee is a freaking monster. T-Claps to Chronicles for sticking with the PAX, dressed well for the occasion 🙂 

ANNOUNCEMENTS:
Brewruck

Opening Day at the Bingo Hall

THE SCENE: The Day of our Lord, March Twenty-Eighth, Two Thousand and Nineteen. Opening Day. We’ve endured this long, hard winter, but now the sun is shining. The birds are chirping. The grass has been cut and the chalk laid. At 1:10pm today, the St. Louis Cardinals will begin their 137th season in pursuit of their 12th World Series title. This morning, at 5:15am, YHC was writing his weinke in chalk on the sidewalk. Squeegee was making his lap around the park. Shoestring faded in from the darkness. Bookworm emerged from his car looking like he lives in it. Toms and Rabbit pulled up shortly after. YHC proceeded with the disclaimer…

F3 WELCOME & DISCLAIMER: Welcome to the Bingo Hall! DURING ALL BATTING PRACTICES, FIELDING PRACTICES, WARM-UPS AND THE COURSE OF THE GAME EXPERIENCE, HARD HIT BASEBALLS AND BATS AND FRAGMENTS THEREOF MAY BE THROWN OR HIT INTO THE STANDS. FOR EVERYONE’S SAFETY, PLEASE STAY ALERT AND BE AWARE OF YOUR SURROUNDINGS. ANY GUEST WHO IS CONCERNED WITH HIS OR HER SEAT LOCATION SHOULD CONTACT THE WORKOUT Q FOR AN ALTERNATE SEAT LOCATION. The bearer of the Ticket assumes all risk and danger incidental to the sport of baseball and all warm-ups, practices and competitions associated with baseball, including specifically (but not exclusively) the danger of being injured by thrown bats, fragments thereof, and thrown or batted balls and agrees that neither the Office of the Nant’an of F3 Memphis, The Bingo Hall, F3 Nation, Gaisman Park, nor any of their respective agents, players, officers, employees and owners shall be liable for injuries or loss of personal property resulting from such causes.

PRE-GAME WARM-UP:
Quick mosey down the parking lot, then high knees, buttkickers, carioca on the way back. 

PLAY BALL!
YHC quickly explained the rules of the game. 9 innings with commercial breaks in between. Each inning was 3 minutes and consisted of:

5 burpees
10 hand-release merkins
15 Tennessee dry docks
20 squats
25 two-count flutter kicks

If you finished the full set with time to spare, start back at the top (this became less and less common as the morning wore on). 

During commercial breaks, we alternated between 90 second wall sits and 90 second low planks. YHC is no good at low planks! Once the 90 seconds are up, we had a 15 second break to get back in playing position for the next inning. 

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

CIRCLE OF TRUST/BOM:
Take initiative to plan something fun for your wife/family/kids this weekend. Don’t be a passive husband/father.

MOLESKIN:
Great mumblechatter this AM. Probably not prudent to memorialize it all here, so you’ll have to just trust me. We talked about late night buffets, who cooks the food, and threatening our children. 

ANNOUNCEMENTS:
Crucible is SATURDAY! 

R.O.C.K.in’ at the B Hall! 🎸🎶🤘

THE SCENE: Kinda chilly, but not rilly! (sic)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Stretching OYO

SSH IC x 20

Imperial Walkers IC x 10

Hillbillies IC x 10

Daisy Pickers IC x 10

Finkle Swings

More stretching OYO

THA-THANG:

R.O.C.K.  – “These go to 11”

  • R.un
  • O.verhead Claps
  • C.rab Walk
  • K.raken Burpees (burpee that is performed with 3 hand-release Merkins at the bottom)

All done in the typical “11s” style, starting with 1 Overhead Clap and 10 Kraken Burpees on to 2 Overhead claps, 9 Kraken burpees, etc. until reaching 10 overhead claps and 1 Kraken Burpee. Running one direction across designated portion of the parking lot and crab walking back.

All fueled by some of my favorite rock songs inspired by F3 namesake Dewey Finn (School of Rock)

Thunderstruck

Played “Thunderstruck” by ACDC. PAX completed 1 standard Merkin for every “thunder!” that was heard in the song (There’s a lot).  Planked during the rest of the song.

MARY:
Box Cutters IC x 20

5 Big Boy Situps OYO

Flutter Kicks IC X 10

LOLs IC  – 10 Ls, 10 Os on both side

American Hammer for 15 secs

COUNT-OFF & NAME-O-RAMA
3 PAX – Bookworm, Toms, Dewey (QIC)
CIRCLE OF TRUST/BOM:
We all have “noise” in our life to drown out much need silence. Take time to be silent and listen to the Creator’s voice.
MOLESKIN:
Shoutout to the Exicon for the Kraken Burpees and Thunderstruck routine! Also, my arms are basically useless now after this workout. I had to write this BackBlast via dictation.
ANNOUNCEMENTS:
None

Ascending nonsense at Bingo Hall

THE SCENE:  High 60s/Low 70s.  Wet but not raining.  Overall very pleasant.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Squats x 15 IC
Daisy Pickers x 15 IC
Arm Circles x 15 IC
Reverse Arm Circles x 15 IC
Windmills x 15 IC
SSH x 15 IC

THA-THANG:

Wall Walk-ups (with Handstand Merkin at the top) x 5 OYO
Wall Side Shuffle (two over, two back is one) x 5 OYO
Quick Mosey to Playground, identifying wildlife along the way
Rows (using swings)/Burpee Circuit, OYO:
–  3 Rows, 3 Burpees
–  6 Rows, 6 Burpees
–  9 Rows, 9 Burpees
–  12 Rows, 12 Burpees
–  15 Rows, 15 Burpees
–  18 Rows, 18 Burpees
–  21 Rows, 21 Burpees
–  24 Rows, 24 Burpees
Duckwalk back to Startex

MARY:

Find a parking spot.  Starting at one corner, hold plank and side shuffle to corner.  Merkins x 5 OYO.  Bear crawl to next corner.  Merkins x 5 OYO.  Plank shuffle to next corner.  Merkins x 5 OYO.  Crawl bear to starting corner.  Merkins x 5 OYO.
Rinse and repeat, subbing Merkins for Mountain Climbers x 10 OYO (2 is 1)
Flutter Kicks x 25 OYO
American Hammer x 10 OYO
Plank hold, 30 seconds

COUNT-OFF & NAME-O-RAMA:  3 PAX (0 FNGs).  Bookworm, Squeegee, Toms (QIC)

CIRCLE OF TRUST/BOM:  Stand firm during difficulty.  Keep a steady pace, keep your focus, and don’t let the discomfort of life dictate your progress and motivation.

MOLESKIN:  I really enjoy some of the smaller workouts.  This was one of them.  Except for Squeegee cutting his hand.

ANNOUNCEMENTS:
 Nothing.

Simple yet Effective

THE SCENE: 40 and wet
F3 WELCOME & DISCLAIMER: Yes
WARM-O-RAMA:
To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” do a burpee. While not doing burpees, do SSH. 27 burpees. 5,000,000,000 SSH.
THA-THANG:

Mosey to playground

20 min AMRAP

5x pullup

10x merkin

15x squat

After 20 min, run the .8 mile track

MARY:
Hello Dolly IC

Box-Cutter IC

Reverse Box-Cutter IC

ABC IC

Reverse Crunch IC

Flutter Kick IC

Heel Touches IC

LBC’s IC x infinity

COUNT-OFF & NAME-O-RAMA
5 PAX- Toms, Squeegee, Judah, Mothballs, Bookworm
CIRCLE OF TRUST/BOM:
Remember to give yourself grace today. Prayers for the family of the fire chief who passed away.
MOLESKIN:
Heard at F3: “I never thought I’d say ‘when are the burpees coming?'” and “Sucks for the guys doing The Crucible”
ANNOUNCEMENTS:
The Crucible is coming.

Scenic Gaisman Park

THE SCENE: Weather was pleasant; waiting for it to turn bad tomorrow.
F3 WELCOME & DISCLAIMER – DONE
WARM-O-RAMA:

Side-stradle-hop IC x30
Burpees OYO x10
Imperial Walkers IC x15
Daisy Pickers IC x15
Slow Windmills IC x15 Mosey to playground


THA-THANG:

Burpee broad jump across playground OYO (hold plank until all in)
Mosey around playground
Big Boy Situps x20 OYO (hold plank until all in)
Mosey around playground
Carolina Dry Docks x15 OYO (hold plank until all in)
Mosey around playground
Merkins x15 OYO
Mosey to parking lot

Suicides Round 1 – concrete line to first tree and back; then concrete line to first speed bump and back
Suicides Round 2 – concrete line to second speed bump and back
Mosey to playground

MARY:

PAX got to choose their own Mary, one-at-a-time:

(YHC) – Little Baby Crunches IC x30
Bookworm – “W” IC x8
Squeegee – Flutter Kicks IC x15
Mothballs – Freddy Mercury with leg extensions IC x15

Mosey to parking lot
Burpees x10 OYO
Slow Windmill IC x15


COUNT-OFF & NAME-O-RAMA

4 PAX – Park Bench, Bookworm, Squeegee, Mothballs


CIRCLE OF TRUST/BOM:

YHC started a new job this year.  It reminds me to start with a blank slate with my new co-workers and don’t let them be defined by conventional opinions about them.  Assume positive intent.

Prayers for Squeegee’s wife with a loose tooth and Park Bench with 2.3 on the way.

MOLESKIN:

Thanks everyone for coming out.


ANNOUNCEMENTS:
Squeegee mentioned a running tour of Downtown Memphis this Saturday at 6:45am.  More information in the Slack channel.

Bingo B.O.M.B.S. and other assortments

THE SCENE:  It was 21 degrees and dark.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 25 IC
Squats x 10 IC
Daisy Pickers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 25 IC

THA-THANG:

B.O.M.B.S.
11s (Pull-ups and Inverted Gas Pumps)
Handstand Pushups x 10 OYO
Burpees x 10 OYO (Penalty for having no flag)

MARY:

Elevated Pickle Pounders x 15 IC
Peter Parkers x 15 IC
Flutterkicks x 25 IC
Freddie Mercury x 25 IC
American Hammer x 10 IC

COUNT-OFF & NAME-O-RAMA:  4 PAX (0 FNG):  Judah, Underage, Dewey, Toms (QIC)

CIRCLE OF TRUST/BOM:  Think about how you can contribute, not only how you will be compensated.  This applies to how we work, how we serve our family, and how we help those in need.

MOLESKIN:  It was 21 degrees and dark.

ANNOUNCEMENTS:  None.