Artsy BOMBS

THE SCENE: super moon set for a fantastic scene
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 IC
  • Daisy Pickers x 15 IC
  • Windmills x 15 IC
  • Imperial Walkers x 15 IC
  • Merkins x 15
  • Polka Stretch x 15 IC

THA-THANG:

  • Mosey to Memphis College of Art,
    • pause at the Crossroads and do shoulder taps until all in;
    • Once All in, Shoulder Taps x 15 IC, then howled at the super moon;
    • continued mosey with another pause at the gate by Overton Bark and held Al Gore til all in;
    • Once All in, Squats x 15 IC, no howl this time.
    • Finish mosey to MCA stairs
  • BOMBS
    • Counted off into two groups
    • Group 1 did exercises first, Group 2 ran first; when you finish task, do flutter kicks or gas pumps until all in, then flapjack. You’d run from stairs to the flags at the veteran’s memorial.
      • Round 1 – 10 burpees – run stairs – 5 burpees at top and run back back down
      • Round 2 – 12 overhead claps – stairs – 6 OH Claps- Stairs
      • Round 3 – 14 Merkins – stairs – 7 Merkins – Stairs
      • Round 4 – 16 Big boy situps – Stairs – 8 BBSU – stairs
      • Round 5 – (running out of time, no more running to flags), 18 Squats Together, run to Overton Bark trail entrance  for 9 squats there, then mosey back to STARTEX

MARY:
No official time for MARY; some exercises were completed en route back to STARTEX

COUNT-OFF & NAME-O-RAMA

12

CIRCLE OF TRUST/BOM:

YHC shared about how he’s had to grow in leadership w/ his job over the last year and not be siloed in my work. Don’t be prideful when you need to delegate. You can accomplish more with the help of others.

ANNOUNCEMENTS:
Crucible coming up on 3/30

Tuesday OF runz

THE SCENE: Delightful morn for a run.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:

Briefy OYO prior to run
THA-THANG:
Goal for 4-6 mile run at 8:50-9:30/pace.  PAX agreed on distance and pacing.

MARY:
LBCs x 30, Runners Crunch x 10, Hello Dolly Lama x 15, Peter Parkers x 20, BBS x 20

COUNT-OFF & NAME-O-RAMA
5 PAX (no FNGS)
CIRCLE OF TRUST/BOM:
Prayers for the day.
MOLESKIN:
Excellent run group and impressed with progress of Pirtle since he started running. Great to have Goldilocks back and prayed for he and his M as they are expecting their third boy towards the end of May.
ANNOUNCEMENTS:
TP on Q Wed at OF

Crucible 4/30

Diego and the Cupid Shuffle?

THE SCENE: Nice weather. It was strange.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:

SSH X 25 IC, Arm Circles 10 IC & Flapjack, Overhead “Thunder” claps x 15 IC, Hillbillies x 15 IC, Daisy Pickers x 15 IC

THA-THANG:
Cupid Shuffle Challenge: QIC played cupid shuffle.  Every time you hear “Down” you do a Merkin, otherwise you are doing a Mountain Climber until the chorus.  In the chorus you hold plank. When he says “to the right” you move your right leg out and back…flapjack with “to the left”.  When he changes to “now kick” you alternate leg lifts from plank position.  When he says “now walk it by yourself” you go back to mountain climbers.  The song is 3:52…it sucked.

Afterwards, we did a 10 second recovery and grabbed our CMUs.  17 PAX partnered up for Diego = 100 merkins with feet on CMU, 150 overhead presses with CMU, 200 LBCs, 250 curls, and 300 goblet squats.  One partner would start the exercise and the other partner would bear crawl the small island of the OF parking lot and jog back.  QIC Omaha’d on the bear crawl when the teams got to squats.  Once you got to squats, the bear crawl was stopped and both PAX would try to get as many squats as possible.  Most groups got at least half way if not all the way through with squats.

MARY:
Captain Thor = 1 BBS: 4 American Hammers with increasing interval.  We got to 8 BBS and 32 American Hammers by 6:15.
COUNT-OFF & NAME-O-RAMA
17 PAX (1 FNG – Sir Topham Hatt)
CIRCLE OF TRUST/BOM:
Importance of taking time away for recharge and the re-calibration of being present with family.  I went camping with my family over the weekend and being able to be disconnected from work and my phone allowed for more connection with my family and being present.  Can easily be done in my normal schedule and I choose too often to be disconnected.  Challenged the PAX to fight apathy and engage even when that is difficult.
MOLESKIN:
Diego with the CMUs is no joke.  The cupid shuffle challenge was ridiculous too and I would use it again.

FNG gave us nothing for a name and I refused to name him anything regarding UT-Knox..I’ve been saving Sir Topham Hatt for an FNG that gave me nothing and he did so…He’s from Memphis. He’s seen a train…he is now Sir Topham Hatt. #dobetter FNGs!

Great to have Lodge back!

PLC:

ANNOUNCEMENTS:
Crucible…run more in preparation

Blockorama at OF

THE SCENE: Warm, Dry, Snakeless
F3 WELCOME & DISCLAIMER 

Did it

WARM-O-RAMA:
SSH 25x IC

IW 15x IC

Daisy Picker 15xIC

Merkins 20x oyo

Squats 20x oyo

Groiner 20x oyo

Jump Squat 20X oyo

THA-THANG: 4 Corner Blockorama
Count Off into groups of 4

Everyone grab a CMU and go to assigned corner of parking lot.

  • C 1 – 10 Blockees
  • C2 – AMRAP Curls
  • C3 – AMRAP Squats
  • C4- AMRAP Mtn Climbers pulling the CMU under you after a 4 count.
  • Run w/ CMU on long gaps
  • Hair Burners on small gaps
  • Do reps until relieved from other group

Rinse and Repeat 2X

Catch me if you can

Partner up

  • 10 BBSI run and catch partner and switch
  • Go around parking lot for 2 rounds

Blocktonimo

MARY:

Flutter Kick 25x IC

WW11 sit ups 15x In [terrible] Cadence

American Hammer till 0615

COUNT-OFF & NAME-O-RAMA
17, 1 irish goodbye, 1 FNG ( Dangle)  :

Hitch, Bottomless, Handsy, Crayfish, Dewey, Easily Amused, Teachers Pet, Bookworm, Doc Hollywood, One and Done, Alter Boy, MIB, Mirage, Carmen San Diego, Four Eyes, Jail Bait, Dangle

CIRCLE OF TRUST/BOM:
I’ve been learning alot about how my faith in God relates to my prayer life. I’m not putting faith in God therefore i’m not spending time with Him in prayer. I wanted to encourage the PAX to go to the Lord in prayer no matter how they are feeling or how big or small they feel their faith is.
MOLESKIN:
Great work by the pax. Bookworm is a crazy man. Planned to do half the workout without the CMU but quickly saw that would have been way to easy for this group of HIM. Welcome Dangle.
ANNOUNCEMENTS:
NONE

Recovery, Recovery, Recovery OF Run.

THE SCENE: not raining. cool.
F3 WELCOME & DISCLAIMER done.
WARM-O-RAMA:

done.
THA-THANG:
Squeegee and I waited until around 5:10 and took off. MIB showed up a little later and completed his own 4 mile loop joining back up with us at ENDEX.

Squeegee and Bottomless route:

MIB’s stats:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
3 PAX (no FNGs): Squeegee, MIB, Bottomless
CIRCLE OF TRUST/BOM:
Running 24 hours after a half marathon is hard. Impressed with Squeegee and MIB’s willingness to take the DRP and put in the work this AM.
MOLESKIN:
My legs hurt, but I’m glad that I got out there and went after it.  Very encouraged by Squeegee’s daily commitment to running and his fitness.  MIB went ahead and ran even though he was late which further supports his commitment to take the DRP.
ANNOUNCEMENTS:
OF BC at 0530

Crucible is coming up…check Slack.

Super 21s and such…

THE SCENE: Cold, mid 20s, but not windy (THANKFUL FOR THAT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!)
F3 WELCOME & DISCLAIMER

Done did it, that’s fer sure!

WARM-O-RAMA:
SSH x 20 IC

Imperial Walkers x 20 IC

Daisy Pickers x 16 IC

Arm Circles x 10 IC (Both directions)

Finkle Swings

Extracurricular stretching OYO

Mosey to bike gate and back to shovel flag

THA-THANG:
Super 21s – 

  • Started at end of parking lot
  • 1 Overhead clap
  • Ran to other end of parking lot
  • 1 Squat
  • Ran back and performed 2 Overheads Claps
  • Ran to other ends and performed 2 squats
  • Repeat routine adding 1 rep each time all the way up to 21 Overhead Claps and 21 Squats – 231 reps total of each

Bear Crawl + SSH Relay –

Pax partnered up and went to opposite end of parking lot.  Group 1 of PAX crawled across parking lot to their partner while Group 2 performed side straddle hops until reach by their respective partners in Group 1.  Group 2 then bear crawled across parking lot while Group one did SSHs. We repeated this routine 3 times.

MARY:

Box cutters x 15 IC

American Hammer x 10 IC

Big Boy Sit Ups x 30 IC

LOLs – x 10 IC (Ls, Os, both sides)

Manatee -30 secs. on each side

Tempo merkins X 10 IC (led by Altar Boy)

COUNT-OFF & NAME-O-RAMA
8 PAX, no FNGS

Easily Amused, Toaster, Bottomless, Four Eyes, Costello, Handsy, Altar Boy, Dewey (QIC)
CIRCLE OF TRUST/BOM:
Nate Larkin, author of Samson and the Pirate Monks recently came and spoke at my church. He shared his story of sex/porn addiction and how being honest and vulnerable in real male community was the game changer in recovery.  (Read the book for more info, it’s great!) Encouraged the PAX to be vulnerable with one another about our struggles, and be honest. Sometimes it’s a lot easier to show up for a workout than it is to show up and be honest about what’s really going in our lives.
MOLESKIN:
Grateful for the community of men that F3 provides and looking forward to that continuing to grow.
ANNOUNCEMENTS:
The Crucible is coming!!!

Stage Dive BOMBS at the Shell

AO: Old Forest, 2/27/19

QIC: Easily Amused (VQ!)

THE SCENE: Overcast and mild (44*). Spring is in the air!

F3 WELCOME & DISCLAIMER: Done. Repeated twice for late PAX.

WARM-O-RAMA:

  • SSH (IC) – 30
  • IW (IC) – 10
  • Daisy Pickers (IC) – 15
  • Arm Circles (IC) – 10
  • Reverse Arm Circles (IC) – 10

THA-THANG:
We moseyed to the Levitt Shell for Tha-Thang. On the way, we stopped for Mountain Climbers (OYO) until all in, then again for Flutter Kicks (OYO) until all in. Upon arrival, we held a plank until all in.

Then time some STAGE DIVE B.O.M.B.S. off of the Levitt Shell stage! We partnered up, and while one partner did the exercise, the other partner did a stage dive then ran up the hill backwards and down forwards.

  • 50 Burpees
  • 100 Overhead Claps
  • 150 Merkins
  • 200 Big Boy Situps
  • 250 Squats

Based on time, YHC called an OMAHA and stopped PAX wherever they were to finish Stage Dive Bombs with 100 squats divided between partners.

We moseyed back to the flag and stopped to make up some missed Big Boy Situps (OYO) until all in then again for Hello Dolly (OYO) until all in. Upon arrival at the flag, we held a low plank and iron cross until all in.

MARY:

  • American Hammer (IC) – 25
  • Iron Cross until 6:15am

COUNT-OFF & NAME-O-RAMA

18 – Bookworm, Bottomless, Altar Boy, Jailbait, Chioccetti, Doc Hollywood, Toaster, Costello, O’Reilly, Fishbowl, Dewey, MIB, Father Abraham, One and Done, Mudslide, Handsy, Teacher’s Pet, Easily Amused (QIC)

CIRCLE OF TRUST/BOM:
Don’t check out. Be present with yourself and the person or people in front of you. Where are you tempted to check out? What do you check out with? Be aware, then take steps to stay present.

MOLESKIN:
What an honor to VQ with these guys who have quickly become friends! I always look forward to the encouragement and challenge from the Old Forest PAX. We’re getting better together!

Also… TCLAPS to Father Abraham for the music to help us keep going and to O’Reilly for visiting Old Forest from his usual Blue Collar AO.

ANNOUNCEMENTS:
Monday is KotB. Bring some FNGs so Old Forest can take back the flag!

Crucible Light.

THE SCENE: Cool air, clear skies, ready to run
F3 WELCOME & DISCLAIMER:  done amidst a lot of mumble chatter, wardrobe changes/decisions, and car adjustments.  I believe some heard the disclaimer…I believe.
WARM-O-RAMA:

Brief mosey around OF parking lot, SSH x 20 IC, Daisy Pickers x 15 IC because of Pirtle’s concern for his hamstring.  OYO stretching while YHC described run route to Sandlot.
THA-THANG:
Route 1: OF to Sandlot (5k)-> several “speed bump” stops (as so named by Shoestring) along the route to keep the PAX together.  Merkins x 10 IC at one speed stop, Squats x 10-11 IC at another, and Mountain Climbers x 10 IC at the last

As we reached the Tobey, Four Eyes mapped out the following for the BC Thang.  At this point, MIB was MIA due to an urgent bathroom situation.  He was not seen for the first 10 minutes of BC.  He did return safely for the second half of BC and was in a fantastic mood.  It must have gone well for him.

Catch me if you can: P1 bear crawls. P2 does 10 burpees, then runs (forwards) to catch P1.
Once you both “catch,” Flutter Kick til all in.
Repeat with 20 HRMerkins, then with 20 “Good Mornings.”

Mosey to corner at top of hill near Conex.

Group 1: down hill, do 8-12 pullups, back up hill. Group 2: side shuffle or carioca sideways across field, then 20 overhead claps, then side shuffle/carioca back. Flutter/gas pump til all in.
Flapjack. Repeat til 20 min elapsed.

Once all in, route 2 was a 1.75-2 mile course back to OF.  Altar Boy had geometry lessons this morning so he didn’t want to be late so he ran back like Usain Bolt and was an Irish Goodbye by the time we made it to ENDEX.  Mirage also left BC early to get back to his car so that he could take his son to his first day of daycare; however, when he arrived at OF he did not have his car key(s). As of this posting, his keys remain lost.  The last time I did a backblast where keys were lost, I had to update it based on their prodigal return.  Fingers crossed for an upcoming backblast update and the killing of the fatted calf over their safe return.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX (no FNGs): Four Eyes, Chioccetti, Toms, MIB, Shoestring, Jailbait, Mirage, Handsy, Pirtle, Bottomless, Teacher’s Pet, Altar Boy
CIRCLE OF TRUST/BOM:
Prayers for Hezekiah on his first day of daycare and for Mirage and his wife on the changes in their life with his wife going back to work and his son going to daycare for the first time….and him losing his keys.
MOLESKIN:
Great group.  The Crucible will be difficult and the PAX were confronted with that reality this AM.  Everyone put in work this morning and I think we all made each other better for it.  I was surprised by the PAX ability to run distance while staying pretty much together.  Speaks a lot of the importance of your brothers being there to push you even when you might want to run slower or stop completely.

  • Shoestring bear crawled across the rugby field faster than I think is possible….and then almost threw up.
  • MIB took whatever frustration he might of had about the events of the morning out on the bathrooms at Tobey.  Poor bathrooms.
  • I don’t think the rugby field at Tobey Park is every dry.
  • No snakes were harmed during our mosey through the OF towards the Sandlot; however, they would have been if seen. Or we would have run faster and improved our overall time. Either way.
  • Handsy left his left over coffee from yesterday at home (smh).

ANNOUNCEMENTS:
prepare for the crucible; Easily Amused VQ on Wed at OF

You Can Do Anything For 60 Seconds

AO: Old Forest, 2-25-19

QIC: Handsy

THE SCENE: Cold (39*), clear, and DRY!

F3 WELCOME & DISCLAIMER
Did it, including sharing the mission of F3

WARM-O-RAMA:

  • SSH (IC) – 50
  • Daisy Pickers (IC) – 15
  • Arm Circles (small, big, forward back) (IC) – 20 total
  • IW (IC) – 15

THA PRE-THANG:

First, all PAX partnered up and moseyed to the playground. Each pair performed a total of 50 pull ups (combined reps for the pair). Spotting as needed, modifying to Aussie style as needed. Mosey back to parking lot. 

THA ACTUAL-THANG:

You can do anything for 60 seconds! YHC had a timer set on my phone to beep every 60 seconds. PAX were instructed to perform the following exercises, without stopping, for 60 seconds each. No recovery between exercises…your arms can recover from the Merkins while your legs are working on squats 🙂

  • Merkins
  • Flutter Kicks
  • Squats
  • High Plank
  • BBSU’s
  • Reverse Lunges

Rinse and repeat…(we finished 4 sets total)

PAX were strongly encouraged to modify as necessary (i.e. merkins from your knees, bicycle kick instead of flutter, etc.) but to NOT STOP moving or performing the exercise for the full 60 seconds. Much groaning throughout. But also lots of encouragement to keep moving. 

We performed 3 rounds of this, non-stop. At that point YHC decided to give the PAX a treat and allowed 60 seconds of recovery before one final set. So we did 4 sets total. 

MARY:

YHC re-set the timer to 30 second intervals and we performed the following exercises for 30 seconds each, no break in between (can’t remember all exercises and/or exact order…had different PAX each time call out new exercise…but something like this):

  • American Hammer
  • Hello Dolly
  • Dying Cockroach
  • Freddie Mercury
  • LBC’s
  • Mountain Climbers
  • Box Cutters
  • Iron Cross (*at this point, YHC could literally not even hold my own torso up without falling backwards to the ground)

COUNT-OFF & NAME-O-RAMA

12 – Dewey, One and Done, Sir Mix-a-lot, Bottomless, Jail Bait, Costello, Baron, Teacher’s Pet, Low Note, Blart, Easily Amused, Handsy (QIC)

CIRCLE OF TRUST/BOM:

I’ve noticed my temptation to quit or modify as soon as an exercise gets tough in F3. Realizing I’ll never get stronger like that. In planning this workout, I was afraid that 60 seconds per exercise with not recovery in between would be really challenging. It was. But I needed to push myself to keep going even if it was hard. I also realized that I do this in life…when things get too hard I just quit or change my plans. YHC challenged the PAX to push ourselves in life. We can’t just quit when things get hard. We have to push through. 

MOLESKIN:

This workout was HARD and nearly impossible to complete without modifying some of the exercises. But I was encouraged by the PAX pushing one another to keep going. And thanks to Sir Mix-a-lot for providing a killer playlist to keep us motivated!

ANNOUNCEMENTS:
Crucible “light” training convergence with Old Forest and Sandlot – TOMORROW (Tuesday, 2/26) – 0500 at Old Forest, run 2 miles (no man left behind!) to Sandlot, 20 minute beat down by Four Eyes, run back to Old Forest.

See Pre-blast for all other announcements 

William Wallace Visits Overton Park

THE SCENE: drizzle and wind chill of glorious 37
F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:
SSH x 25
Imperial Walkers x 15
Hillbillies x 15
Arm circles while walking into the forest (10 X backward, 10 X forward)
Tempo merkins (1-2-3 down count, 4 up) at arch entry way X 10 IC

THA-THANG:
Indian Run to Veterans Plaza (home of WWII Soldier and Memphis Belle

William Wallace: split into four even teams. Each team goes to their corner of the plaza. One team member takes turns being William Wallace. When you are William, you run to the middle of the plaza shouting “FREEEEEDOM” and doing your best Braveheart impression. William does 5 bodybuilders and returns to corner. Every team member gets a turn at being William. Not-Williams are in the corner doing:
Derkins AMRAP (round 1)
Dips AMRAP (round 2)
Dan Taylor (Lt. Dan) 1 squat, four lunges AMRAP (“because you feel like you ain’t go no legs) (round 3)
Rinse & Repeat 3X

When all in, PAX did 10 burpees in Plaza center together.

Mosey back to Startex. Stopped three times and did Peter Parkers (AMRAP) till all in the first two stops. When arrived at startex, we had one minute left and did 10 jump squats IC.

COUNT-OFF & NAME-O-RAMA
12

CIRCLE OF TRUST/BOM:
James 2:1-7 We’re called to NOT approach people for what we can get out of them or what they can do for us. Instead, Jesus teaches us to value people for who they are and ask what we can do to serve them.

MOLESKIN:
Prayers for a lot of job/school decisions and transitions.