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:

Lazy Dora – Reaper Madness!

THE SCENE: A beautiful, dark, warm, humid Memphis morning!

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH IC
10 IW IC
10 HB IC
10 Daisy Pickers IC

Mosey around outer parking lot.

THA-THANG:
11s – Butterfly Merkin (alternating arm raises after merkin) (2-is-1 1-is-1)
Mosey across parking lot
Box Jumps at the pavilion

Nature tried to call Reaper, but Reaper was able to clench and bear it!  VQ nerves!

Mosey around outer parking lot.

Lazy Dora
Partner up
100 Merkins alternating at 10 each while other partner planks.
200 LBC @ 20 / 6″ leg raise
300 Squat @ 25 / squat (called early in favor of Mary)

MARY:
15 FK (IC)
15 Dying Cockroach (IC)
1 LOL (lol…)
American Hammer OYO until 5:15

COUNT-OFF & NAME-O-RAMA
18 & Dewey, Easily Amused, Upgrade, One-and-Done, Teacher’s Pet, Chiochetti, Goose, Handsy, Mama’s Boy, Stripes, Fish Bowl, Altar Boy, MIB, Doc Hollywood, Spicy Cash, Frisky, Barnum, Reaper

CIRCLE OF TRUST/BOM:
Priorities.  Reaper discussed trying to keep your life in the proper order. That you seldom, if ever achieve God 1st, M and family 2nd and everything else behind that.  It must be a constant rejiggering.  If you keep trying, then that’s what’s important.

Dora & Pull Ups with a Burpee Twist

THE SCENE: Dark, warm.

F3 WELCOME & DISCLAIMER Yes. Had an FNG, so YHC spent a little more time explaining F3. 
WARM-O-RAMA:

25 SSH’s, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hill Billy’s, 10 LBAC’s (forward and backwards).
THA-THANG:
Starting now, Every 3 minutes, PAX completed 5 burpees.

PAX split into pairs, then moseyed to the playground. There, PAX completed 10 Pull Ups while the partner did calf raises, then they swapped (completed this 2X). Then, PAX switched to 10 Dips while partner completed calf raises.

Plank til all in.

PAX Moseyed to parking lot for Dora 123. 100 Merkins, 200 Squats, 300 Shoulder Blasters. PAX completed the exercises, while the other PAX ran and bear crawled through the parking lot. Once each PAX completed Dora, PAX moseyed back to playground for another round of the Pull Up and Dips.

MARY:
At Playground we completed: 20 box cutters, 20 dying cockroaches, 20 American Hammers.

COUNT-OFF & NAME-O-RAMA
17 PAX (1 FNG Barnum)
CIRCLE OF TRUST/BOM:
Talked about our call as leaders. Sometimes as HIM, we focus on the daunting, challenging parts of our responsibilities instead of focusing on the opportunities of our responsibilities. For example, as a father of 3 sons, I sometimes think about my responsibilities and think about all of the hard things I have to do to shape them. Instead, I should be thinking about what a great opportunity I have to lead and pour into 3 future HIM. That God can use me as a loved one to shape and encourage them. As HIMs, we should see the opportunities in our leadership roles and not focus on the threats.
MOLESKIN:
This was a challenging Q, but it was fun to work together with these PAX. Glad to share some hard work with the Old Forest crew.
ANNOUNCEMENTS:
None

“It’s Time”.

THE SCENE:

The Sandiest of all Lots; warm and muggy

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH x 17 IC

THA THANG:

  • 10 Parking Spots + 2 additional alleys were designated a certain exercise/ea
  • PAX would pick a starting Parking Spot to start exercise
  • YHC set timer for 1 Minute for PAX to perform AMRAP their designated exercise until timer sounded
  • PAX would recover then move to the Parking Spot to their immediate left
  • Rinse and Repeat
    • Ex:
    • Merkin
    • Carolina Dry Dock
    • SSH
    • LBC
    • Monkey Humper
    • Burpee
    • Plank Jack
    • Mtn Climber
    • Hand-Release Merkin
    • Rosalita
    • Bear Crawl down about 20 yards then Crawl Bear back* alleys
    • Rinse and Repeat for 2 Minutes/exercise until time expired

MARY:
Last 4 minutes on the timer counted as Mary

COUNT-OFF & NAME-O-RAMA
11; Bookworm, Four Eyes, Chioccetti, Goose, MIB, Reaper and O Positive (YHC) for beatdown then Easily Amused, Handsy, Crayfish and Bottomless joined for Mary.

CIRCLE OF TRUST:

THERE IS A TIME FOR EVERYTHING

…and a season for every activity under Heaven.

Ecclesiastes 3:1-8

MOLESKIN:

Back to the basics. Glad to have the OF Runners Club join in for Mary; or so they thought. Who knew Monkey Humpers were on the Mary menu?!?! Obviously, they did not.

ISI.

ANNOUNCEMENTS:
See: Preblast

ATM’s at Old Forest

AO: Old Forest

QIC: Handsy

THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses.

F3 WELCOME & DISCLAIMER

Done

WARM-O-RAMA:

  • SSH (IC) – 25
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Daisy Pickers (IC) – 10
  • Arm circles, forward then backward (IC) – 20

THA-THANG:

All rounds done in the middle of parking lot. Mosey lap around big parking lot island in between OR, as Four Eyes says, “if you bad,” Bear Crawl the width of the parking lot and Crab Walk back to.
Round 1:
ATM’s
Alternating shoulder taps – 15
Tempo Merkins – 10
Merkins (IC) – 10
Mosey OR bear crawl / crab walk
LEGS
Alternating jumping lunges (2=1) – 15
Tempo squats – 10
Squats (IC) – 10
Mosey OR bear crawl / crab walk
ABS
Freddie Mercury – 15
Tempo Hello Dolly – 10
Hello Dolly (IC) – 10
Mosey OR bear crawl / crab walk
Rinse and repeat. Subsequent Rounds – 12, 8, 8… 9, 6, 6… 6, 4, 4… 3, 2, 2

MARY:

  • American Hammer (IC) – 25
  • Hollywood Side Crunches (IC) – 15 each side
  • Hold plank until 0615

COUNT-OFF & NAME-O-RAMA

20 (1 FNG, 1 Irish Goodbye) – Lodge, Mudslide, MIB, Reaper, Crayfish, Bottomless, Frisky (FNG), Teacher’s Pet, Fishbowl, One and Done, Squeegee, Dewey, Upgrade, Altar Boy, Chioccetti, Easily Amused, Doc Hollywood, Kingpin, Jail Bait, Handsy (QIC)

CIRCLE OF TRUST/BOM:

We all need friendships and connections. Those don’t happen overnight, but require time invested in sharing experiences together. F3 is a perfect example. Press into your relationships and make sure you are being disciplined to get time with those you care about.

MOLESKIN:

It’s hard to Q a workout that requires you to call cadence counts almost the entire time. Had to ask a few PAX to help a few times so I could catch my breath!

ANNOUNCEMENTS:
Old Forest WILL BE OPEN this Monday, Sept. 2 (Labor Day). Check Pre-blast for any other announcements.

Play the Hand You Are Dealt

THE SCENE:

Ye Olde Forest; 76 and pekid

F3 WELCOME & DISCLAIMER:

*Follow Me: Capri Mosey

WARM-O-RAMA:

SSH x 26 IC

THA THANG:

  • Dealer’s Choice
    • Taking Turns, clock-wise rotation:
      • 1 PAX would Bear Crawl to center of circle
      • Reach into Cap’n Merkin’s cranium and pull out a playing card
      • Announce the Exercise written on card
      • Set Timer for 1 Minute
      • Q the exercise either IC or OYO (Dealer’s Choice)
        • Ex:
          • WW II Sit-Up
          • Squat
          • Flutter Kick
          • American Hammer
          • Hand-Release  Merkin
          • Mtn. Climber
          • Plank Jack
          • Burpee
          • Monkey Humper
          • LBC’s
          • SSH
          • CA Dry Dock
          • Merkin
            • Once done Q’ing the exercise, PAX would exit the circle by Crawl Bear back to spot in outer circle
            • PAX to his left would go next
            • AFTER RD 1…YHC led PAX on mosey then back to circle
            • Rinse and Repeat for 2 Minutes/exercise until time expired

MARY:

Nope

COUNT-OFF & NAME-O-RAMA
13; Stripes, Altar Boy, Mudslide, Reaper, Mama’s Boy, Sir-Mix-A-Lot, Fishbowl, Dewey, Goose, Easily Amused, Kingpin, MIB and O Positive (YHC)

CIRCLE OF TRUST:

FAITH IN THE PROCESS

Surrender your plans to Him.

MOLESKIN:

PAX came ready to work.  And work we did. Well done, brothers!!!

ISI.

ANNOUNCEMENTS:
See: Preblast

3 Rounds of 11s at Old Forest

THE SCENE: Full parking lot because of another workout group that meets very sporadically. These men and women need F3 and FIA in their lives.

F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:

  • SSH x20 IC
  • Daisy Pickers x15 IC
  • Forward Arm Circles x10 IC
  • Reverse Arm Circles x10 IC
  • IW x15 IC
  • Merkins x10 IC
  • 30 seconds to stretch OYO

THA-THANG:

We moseyed to the playground, and YHC divided PAX into two groups. Group one completed round one (see below), while group two completed round 2 (see below). Then the groups flapjacked.

Round 1:
11s with dips and box jumps. Move straight to next exercise after reps (i.e., no mosey, etc., between exercises).

Round 2:
11s with pull ups and jump lunges.

Round 3:
11s with merkins (or modify up to derkins) and squats.

Bonus Round:
We finished strong with 15 dips IC and 15 derkins (or merkins) IC.

MARY:

  • American Hammer x20 IC
  • Iron Cross for too long
  • LBCs x20 IC
  • 6″ Leg Raise for too long (A.K.A. painful star gazers)
  • LOLs til 6:15

COUNT-OFF & NAME-O-RAMA
16 PAX – Teacher’s Pet, Bottomless, Low Note, Daniel Tiger, TLC, Miracle Ear, Handsy, Reaper, Kingpin, Fishbowl, Crayfish, Lodge, Dewey, Goose, Doc Hollywood, Easily Amused (QIC)

CIRCLE OF TRUST/BOM:
I’ve noticed two ways to move through life: experiencing life as a passive recipient or experiencing life as an active participant. Passively receiving life lacks courage and risk and faith. Actively participating in life means being aware of what God is doing and joining in His work in the world. It’s a life filled with courage, risk, and faith.

Passively receiving life isn’t necessarily bad, but it’s not full-hearted living. In fact, it’s often necessary and good for the first half of life. But stepping into active participation leads to full-hearted living.

Pray for friends and family of one of Low Note’s friend as they walk through a season of painful tragedy.

MOLESKIN:
It’s an honor be serve as co-AOQ at Old Forest. Good to see Low Note and Daniel Tiger and Kingpin and Fishbowl back out!

ANNOUNCEMENTS:
Eat at Caritas Village on Thursdays (and any day!). But especially on Thursdays because that’s when Fishbowl is volunteering.

SANDLOT BACKBLAST: First Down 11s at Tiger Lane

THE SCENE:  Steamy & upper 70s
F3 WELCOME & DISCLAIMER: proclaimed!
WARM-O-RAMA:

SSH x 20
IW x 15
Hillbillies x 15
Daisy Pickers x 10
Arm circles x 20

THA-THANG:

Head to Tiger Lane (.7 miles)
Mosey (merkins till all in halfway)
Slingshot run the rest of the way
“FIRST DOWN 11s”

First Half:
11s
10 yards to travel
-Jump squat run forward
-Merkins back peddle
American Hammer till all in
Half time entertainment:
Bearcrawl halfway around fountain
10 Oh Yeahs (left arm)
Crabwalk the second half round the fountain
10 Oh Yeahs (right arm)
Al Gore till all in
Second half:
10 yards to travel
Vacuum Cleaners in partners, 5 derkins (X 5) while partner continues holding legs
Mosey back to Tobey Park (Carolina Dry Docks and Tempo Merkins till all in two times on the mosey back)

MARY:
Flutter Kicks x 20
Tempo Merkins x 10
LBCs x 15
American Hammers x 20

COUNT-OFF & NAME-O-RAMA
18

MIB, Steinbrenner, Spirit Stick, Mayberry, O Positive, Halpert, Christmas Tree, Monk, Captain Obvious, Reaper, Chioccetti, Rainbow Warrior, Slicnut, Mothballs, Four Eyes, Hitch, Soybean (as our photographer), Altar Boy

CIRCLE OF TRUST/BOM:
We need to be better listeners. I challenged myself and PAX when listening to someone today, instead of jumping ahead mentally into what our response will be, ask two more questions and see if our understanding can grow deeper.

MOLESKIN:
-MIB chose to respond to the invitation to prayer requests with two questions. Funny Guy.
-The Levee boys made a special trip to the Sandlot. They say it was for the Ghost Flag. I think it was for my Q.

A glorious Day for a bowl of Merkins!

THE SCENE: Dark and wet but very cool.
F3 WELCOME & DISCLAIMER

Disclaimed 


WARM-O-RAMA:

> Light  mosey from Gazebo to open field area.

> chumbawumba up down’s (Failed)

>High Knees

>Karaoke 

>Shuffle

THA-THANG:
MERKINBOWL nitty gritty.

  • Bear Crawls (to marker w/ back pedal back then rinse and repeat with Sprint back)
  • F**** Catalina Wine Mixer (x10 IC)
  • Caterpillar (Each PAX thru 3x)
  • Merkin Gasser (Sprint to marker, perform merkin rinse and repeat x7)
  • Light mosey back to Gazebo for Mary.

MARY:

Dealer’s Choice, Dealer Lead all IC

COUNT-OFF & NAME-O-RAMA

21  Pax 0 FNG

Thin Mint- Q, Easily Amused- co-AOQ, Daniel Tiger, Blank Stare, Chioccetti, Gus, Lodge, Handsy, Goose, Alter Boy, MIB, Doc Hollywood, Stripes, TLC, Mama’s Boy, Carmen SanDiego, Toaster, Mudslide, Teacher’s Pet, Fishbowl, & 4Eyes.

CIRCLE OF TRUST/BOM:

After one of my favorite inspirational gospel songs has been on my spirit for a week or so, it helped me realize that we are worth fighting for. Despite your trials and tribulations you too are worth fighting for.

MOLESKIN:
Thoroughly enjoyed my VQ! Thank you guys for rocking with me during the hiccups and giving me your all! Looking forward to my next Q.

P.S. chumbawumba up down’s will make a triumphant return.

No Running. It’ll Be Easy!

THE SCENE:
The temp was redonkulous, and the humidity was even redonkulouser.  I was the first to arrive, and apparently I parked in the wrong parking lot.  I’d only been to the Sandlot once before, over a year ago.  It was the first Sandlot post ever for the next few to arrive, so they followed suit and parked by me.  Cobains.

F3 WELCOME & DISCLAIMER:
Full version for the first 9.  Abbreviated version for MIB and Holla Back as they each pulled in near the end of the WoR, doing their very best Meter Maid impression.

WARM-O-RAMA:
SSH x20 IC
Windmills x15 IC
Imperial Walkers x15 IC
Daisy Pickers x15 IC
Arm Circles x10 IC (each direction)

THA-THANG:
I informed the PAX that we’d be playing a round of F3 Golf.  It was at this point that a groan of despair emanated from the 1FQ.  

F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 7 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: Bailout and Shoestring (1)
Set 3: Burpees/WWI Situps.  Winner: Shoestring (6)
Set 4: Mountain Climbers/Squats.  Winners: 5 tied with (1)
Set 5: Werkins/Monkey Humpers.  Winners: 5 tied with (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 10 tied with (1)

Final Scores:
Bailout and Shoestring: 14
Four Eyes: 17
Steinbrenner: 18
Altar Boy and Chioccetti: 22
MIB: 25
Reaper: 32
Choker: 33
Monk: 36
Holla Back: 38

MARY:
Flutter Kicks x25 IC
30 second plank

COUNT-OFF & NAME-O-RAMA:
11 PAX:  Altar Boy, Bailout, Chioccetti, Choker (QIC), Four Eyes, Holla Back, MIB, Monk, Reaper, Shoestring, Steinbrenner

CIRCLE OF TRUST/BOM:
On yesterday’s 43 Feet Podcast, Dark Helmet told a story about seeing a car pulled over with hazard lights flashing recently.  He stopped in front of the car, and started walking toward the car to see if he could help.  There were two ladies in the front seat of the car; an older lady in the driver’s seat, and probably her daughter in the passenger seat.  As he approached the car, the driver seemed to be a little frightened, unsure about DOAH’s intent.  But then he saw relief appear on the passenger’s face; she stepped out of the car and told him that she recognized the F3 sticker on his car, and knew that meant they were safe with him and that he was there to help.

My challenge to the PAX was to continue to act as the HIM that that sticker represents.  I think Memphis is starting to recognize who we are – let’s keep showing them.

MOLESKIN:
Earned my shirt.

ANNOUNCEMENTS:
2nd Anniversary Workout – This Saturday (8/17) at The Mothership
Sign up for the IronPAX Challenge