sandbag BOMBS

THE SCENE: 75 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Merkins x10 IC
Imperial Walker x10 IC
Motivators – left leg hop, right leg hop, 1/2 SSH, Full SSH. Start at 5, go to 10. 

Partner up
Partner 1: Sprint 50 yards and back, rotate
Flutterkicks x 10 IC
Rinse and Repeat

THA-THANG:
Sandbag BOMBS
Partner up – partners do cumulative exercises. While partner 1 works, partner 2 runs to the sandbag and tosses it as far as he can. 
B – 100 Burpees
O – 200 Overhead press
M – 300 Merkins
B – 200 BBSUs
S – 100 Squats

MARY:
ABCs IC
Hold Plank till 6:15
COUNT-OFF & NAME-O-RAMA
9 PAX (0 FNGs)
CIRCLE OF TRUST/BOM:
Love your neighbor as yourself. I memorized those words as a child but as I reflect on them  now, they seem much more challenging. 
MOLESKIN:
Good times at ye olde forest! Conditions were wet but not too muddy. We had at least one good slip on the grass. I always enjoy seeing brothers across the city and putting in some sweat with them. We were able to toss the sandbag surprisingly far away. Prayers for all the pregnant and new Moms! 

Smallish Q School

THE SCENE: Another humid and nasty morning. Thanks Memphis!

F3 WELCOME & DISCLAIMER:  YHC explained many things during this workout.  I shant not write them in the BB. You must attend Q School to enjoy the fullness of the labor of love, which is Q School.

WARM-O-RAMA:

SSH IC x30
Windmills IC x15
Mountain Climbers IC x30
IW IC x30
ISquatW IC x5
Burpees OYO x10

THA-THANG:
Mosey down trail to clearing. Plank til all in. More Mountain Climbers.
Mosey further into the Forest. Plank some more.  Burpees OYO x10
Mosey back to the playground.

Partner up, perform 50 cumulative pull-ups. Partner 1: does work. Partner 2: does squats.
Mosey to gazebo, find same partner.
Partner 1: 5 Irkins, Derkins and Dips. Partner 2: does squats
AMRAP til Endex

MARY:
Ain’t nobody got time for abs!! We workin’ shoulders and arms!!

COUNT-OFF & NAME-O-RAMA
8 PAX. Shoestring (QIC), Gus, Bottomless, Easily Amused, MIB, TLC, Skinner, Toaster

CIRCLE OF TRUST/BOM:
At some point today, all of us could not finish the reps on their own.  There was a point where your muscles failed.  Such is life.  At some point, we will fail.  We have to take that failure and learn from it and let it make us stronger.  We can’t simply accept failure and sit defeated.

MOLESKIN:
Good seeing TLC! I really like that guy!!

ANNOUNCEMENTS:
GRINCH!!  It’s Christmas in July and this is a great time to perform the Grinch.  DO IT!! Look for OTB workouts coming soon!

Steppin’ Dora

THE SCENE: HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Imperial Walkers IC x 10

Hillbillies IC x 10

Daisy Pickers IC x 15

Finkle Swings

Stretching OYO

THA-THANG:
We took a nice little mosey over to the front steps of the Memphis College of Art. Took two stops on the way to hold plank/flutter kick while waiting for the six to catch up.

Upon arrival, we partnered up and did a little Dora 1-2-3 Routine consisting of:

  • 100 Merkins
  • 200 Big Boy Situps
  • 300 Squats

One partner began working at the 100 merkins, etc. while the second partner took a little trip up the steps and back. Then the two partners switched places. Each duo worked together for a combined total of reps, taking turns until all reps of each exercise were completed.

Upon finishing the Dora routine we moseyed back to the shovel flag with a couple of catch up stops along the way. Upon arriving at the shovel flags the PAX that arrived first performed flutter kicks until all in.

MARY:

LBFCs (Little Baby Flutter Crunches) IC x 15

Manatee – 60 secs

LOLs IC x 40

Box cutters IC x 10

COUNT-OFF & NAME-O-RAMA
9 PAX (0 FNGs) – Bottomless, Crayfish, Dewey (QIC), Easily Amused, Handsy, Jailbait, Lodge, Pirtle, Teacher’s Pet
CIRCLE OF TRUST/BOM:
“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they?”

We must care for ourselves by allowing God to care for us. Acknowledging his love for his and connecting with Him daily.

MOLESKIN:
Always an honor to workout with these splendid PAX! Thanks to Jailbait for the “donut bites”
ANNOUNCEMENTS:
4th of July convergence at Mothership

EMO B.O.M.B.S.

THE SCENE: Humid, but not humid enough for me to describe the scene as “moist.”

F3 WELCOME & DISCLAIMER: Done, and done again for late arrivers.

WARM-O-RAMA:

  • SSH x20 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Arm Circles x10 IC
  • Arm Circles (reverse) x10 IC
  • Hillbillies x15 IC

THA-THANG:
First, we moseyed to the playground for some pull-up fun. We partnered up, and each pair completed 50 pull ups. While Partner 1 was doing pull ups (AMRAP), Partner 2 was doing some American Hammer. Repeat til accomplishing 50 pull ups. Hold plank til all-in.

Then we moseyed to a random clearing – clear of the old trees that make up Old Forest – for some modified (B.O.M.B.S.) suicides. Like suicides, start at the starting line, sprint to cone 1, sprint back to the starting line, sprint to cone 2, etc.  BUT, modify to add exercises at starting line and each cone.

  • Starting Line = Burpees
  • Cone 1 = Overhead Claps
  • Cone 2 = Merkins
  • Cone 3 = Big Boy Situps
  • Cone 4 = Squats

We completed 4 rounds, flutter-kicking til all-in after each round:

  • Round 1 = 2 reps
  • Round 2 = 4 reps
  • Round 3 = 6 reps
  • Round 4 = 8 reps

Fortunately for these PAX, we had time for a BONUS ROUND! Since the PAX seemed pretty spent (myself included!), I kindly gifted them with only FOUR REPS during the bonus round. BUT….. this time we bear crawled and crab walked instead of running. Whew!

Thankfully, we had an Easily Amused playlist filled with emo, punk, and pop-punk highlights from the 90s and early 2000s. Green Day, Blink 182, Taking Back Sunday, and other wildly energetic and mournfully sad bands gave us the fuel we needed to get through 120 burpees and other shenanigans.

MARY:
We moseyed back to the flag in time for 38 American Hammer IC.

COUNT-OFF & NAME-O-RAMA
14 PAX: Crayfish, Mudslide, Dewey, Four Eyes, Tuco, Goose, Jail Bait, Altar Boy, Bottomless, Chioccetti, Teacher’s Pet, Mirage, Lodge, Easily Amused

CIRCLE OF TRUST/BOM:
This morning I was thinking about sleep because my 2.2 kept me up all night. Some evenings I end my day with the Compline Prayer from the Book of Common Prayer. It’s a nightly reminder that sleep is a gift and an opportunity to surrender to God. When we sleep, we give up control and trust that God’s in control, that God is good, and that God is for us.

“In peace I will lie down and sleep,
    for you alone, Lord,
    make me dwell in safety.”   – Psalm 4:8

MOLESKIN:
This was a hard workout! I’m thankful to be in the company of HIM who push me. PLC was rich today as men continue to grow in relationship with one another.

ANNOUNCEMENTS:
Pre-order your Sandlot shirts HERE!

6/19/20 Trilogy Q – Return of the Jail Bait

THE SCENE:

Warm and “Close” – Doc Hollywoods Grammy
F3 WELCOME & DISCLAIMER

Done (Jurassic Park theme playing in the background)

WARM-O-RAMA:
SSH

10 merkins OYO

Imperial Walkers 15x IC

10 groiners OYO

Daisy Pickers 15x IC

10 jump squats OYO

Tokyo Drift around island halfway then Back Peddle to the Future around to the flag.

THA-THANG:

Of course we did 5 burpees every 3 minutes during the BC

11’s

Starting at flag

Jack Webb Merkins (Episode 1) – 1 merkin followed by 4 shoulder presses

Tokyo Drift around half of the island

Gas Pumpers

Back Peddle to the Future around other half

Mosey to play ground

Partner Up

P1 – Squats (Episode 2) until relieved by P2

P2 – 5 pull ups,  run up and through jungle gym back to P1

Indiana Jones Run around playground and back to flag

MARY:
30x American Hammers

COUNT-OFF & NAME-O-RAMA
14 Pax : Dewey, MIB, Scout Team, Four Eyes, Jail Bait, Bottomless, Ice Cube, Lodge, Mirage, Doc Hollywood, Chiochetti, One and Done, Crayfish, Mud Slide.
CIRCLE OF TRUST/BOM:
At the expense of sounding cheesy. Movies have been on my mind so…..

Know that when you are stressed, hopeless and have little understanding that as Christians we know the ending. We know that there will be a day that we worship at the throne of God singing his praises forevermore. We will not worry about sickness, pain, death, insecurities, and sin. We have to trust, although that s*#$ ain’t easy, that at the end of the day however it goes that God is always sovereign and will keep his promise.
MOLESKIN:
S/O Chiochetti for being Head Director for Trilogy week. Enjoyed getting to collaborate with him and Crayfish.
ANNOUNCEMENTS:

F Burpee Dan

THE SCENE:

Moist
F3 WELCOME & DISCLAIMER

Did

WARM-O-RAMA:
SSH 53x IC

15 Squats OYO

Imperial Walkers 15x IC

15 Merkins OYO

Daisy Pickers 15x IC

15 Groiners OYO

Arm Circle 20x IC

Mosey around the island
THA-THANG:
4 Corners:

Partner Up

Round 1:                                                 Round 2: 

C1 – 10X Burpees                              C1 – 15x Burpees

C2- Merkins                                         C2 – Irkens

C3- Squats                                           C3 – Lunges

C4- BBSU                                             C4 – LBC

Run long, bear crawl short 

Burpee Dans

Pax line up at end of large island

2x lunge walk then 1x burpees to the end (40 yds?)

2x lunge walk 2x burpee back

2x lunge walk 3x burpee back

2x lunge walk 5x burpee back

Run back to flag

 

MARY:
15xIC American Hammer


COUNT-OFF & NAME-O-RAMA
8 Pax :  Shoestring, Teachers Pet, Stay Puffed, Toaster, Easily Amused, Jail Bait,Crayfish, Duey
CIRCLE OF TRUST/BOM:
Find 4 guys that know you. Guys that you can text at 1 a.m and ask to pray for you. Get in a Shield-Lock and accelerate one another. It’s been so good for me and the other guys i’m in it with. 
MOLESKIN:
Enjoyed being with my brothers this super gloomy morning. We need to reach out to some pax who have not been out in awhile.   
ANNOUNCEMENTS:

Shoestring – “Be ready for Christmas in July.” 

Trilogy Q: Beginnings

THE SCENE: Calm and relatively cool morning. PAX rolling in right at 5:30 am.  A movie themed playlist ready to motivate you through the Boot Camp.
F3 WELCOME & DISCLAIMER Yes, “Star Wars” theme song was playing in the background. 
WARM-O-RAMA:

All exercises completed In Cadence: 30-SSH, 10- Daisy Pickers, BURPEES – 5*, 10 Little Baby Arm Circles, 30 seconds free stretch.

THA-THANG:
The underlying theme was completing 5 Burpees every 3 minutes for the remainder of the workout.

Moseyed to playground where PAX split up into partners to complete 10-Pull-ups while partner LBC’s, then switch. After Pull-ups are complete, partners then moved to 10-Chin ups. Then, rinse and repeat.

Moseyed back to parking lot for some Dora. 50-Jack Webbs, 200 – Carolina Dry Docks, 300-Over head claps. The exploring partner ran to the end of the parking lot and completed 10 shoulder blasters.

After Dora, a quick wheel of Merkins was completed on the curb. 10 of each Ierkins, Merkins with Right  hand on curb, Merkins with left hand on curb, and Derkins.

Then,  PAX bear-crawled to the flag and did 2 rounds of Shoulder Blasters (10 each Thumbs up, thumbs down, thumbs pointing at lower back).

MARY:

20 Dying Cockroaches, 15 (each side) Hollywood Side Crunches, 10 LOL’s each side.

COUNT-OFF & NAME-O-RAMA
6 PAX

CIRCLE OF TRUST/BOM:

YHC discussed the thought “What parts of your life would be the climax of a movie? What parts would be the replicable pieces that would draw an audience in?” YHC challenged the PAX to think through ways they could write the script for those moments in their life. What are the things we could do to make an impact and what parts of our life would we hope to see in a movie.

MOLESKIN:
Keeping the time on the burpees was more difficult than expected. For the next time, YHC will ask for another PAX to assist in keeping a 3 minute timer on his watch.

ANNOUNCEMENTS:
Trilogy Q : Revenge of the Burpee is tomorrow at The Sandlot.

Partner mini Murph

Date: 06/05/2019

AO: Old Forest

QIC: Tiger Lily

PAX: Dewey, Doc Hollywood, Ice Cube, Jailbait, MIB, One and Done, Teachers Pet and Tuco

THE SCENE: Humid morning, so humid one might say it was close.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH IC
20 Arm Circles IC
15 Daisy Pickers IC
10 Imperial Walkers IC
5 Good morning IC

Bear Crawl Warm-Up: Taking turns an individual will throw the Frisbee as far as possible. While the Frisbee is in the air all PAX sprint towards the Frisbee, but once the Frisbee hits the ground all PAX must bear crawl the rest of the way to the Frisbee. Hold plank at the Frisbee until all in. Repeat until all PAX throw the Frisbee.

THA-THANG:
Partner Up and complete five rounds of each of the following phases:

Phase 1: Pull-ups
Partner one will mosey to the playground and perform 5 pull-ups (scale as needed) and then mosey back.
Partner two is loitering around and performing American Hammers while they wait.
Flapjack

Phase 2: Mericans
Partner one will mosey to the far end of the parking lot perform 10 push-ups and then mosey back.
Partner two is loitering around and performing overhead presses while they wait.
Flapjack

Phase 3: Box Jumps
Partner one will mosey to the gazebo perform 20 box jumps onto the tables and then mosey back.
Partner two is loitering around and performing calf raises while they wait.
Flapjack

MARY:
Flutter kick for the last 45 seconds.

COUNT-OFF & NAME-O-RAMA
9 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Complacency – YHC discussed an incident that occurred during Operation Enduring Freedom where several Seabees had gotten complacent and as a result ended up KiA. YHC challenged everyone to fight complacency in everything that we do and continuing to push to do the hard things in life.

MOLESKIN:
It was great to be out at OF with everyone. I really enjoy this location and for those that do not venture outside your home AO, I strongly recommend you do and participate in 1F and 2F with those at the other AOs. It is great to be able to know most everyone when we have a convergence, but it takes effort on your part to do that.

ANNOUNCEMENTS:
See the announcement channel in Slack.

Four Corners with Rewind

AO: Old Forest
QIC
: Handsy
THE SCENE: 73 and muggy but with a nice breeze
F3 WELCOME & DISCLAIMER: did it
WARM-O-RAMA:

  • Merkins
  • SSH
  • Daisy Pickers
  • Arm Circles
  • Mosey lap around the parking lot

THA-THANG:

Escalator (rewind)
Using the four corners of the OF parking lot, start at corner 1 and proceed with travel method and exercise for corner 2. Then reverse travel method back to startex, gas pumpers til all in.
Next time go through corner 3, then reverse all the way back to startex. Then corner 4, reverse, lastly all the way back around to corner 1 and reverse.
Round 1
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1 – perform 20 Merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 2
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Reverse lunge walk back to corner 1
  • perform 20 merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 3
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Crab walk to corner 3 (~15 yards)
  • Corner 3 – perform 20 overhead arm claps
  • Reverse crab walk back to corner 2
  • Perform 20 BBSU’s
  • Reverse lunge walk back to corner 1
  • perform 20 merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 4
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Crab walk to corner 3 (~15 yards)
  • Corner 3 – perform 20 overhead arm claps
  • Burpee broad jump to corner 4 (~30 yards)
  • Corner 4 – perform 20 squats
    ***Much to the delight of all the PAX, we did not have time to reverse back through all of round 4.

MARY:

  • Peter Parkers
  • Hello Dalai Lama
  • LBC’s
  • Box Cutters
  • Hollywood Side Crunches

COUNT-OFF & NAME-O-RAMA

11 for bootcamp: Handsy (QIC), Chioccetti, MIB, Doc Hollywood, Goose, Doo Wop, Fishbowl, Dewey, Easily Amused, Sir Mix-a-lot, Lodge

3 for a run – Squeegee, Pirtle, Teacher’s Pet

CIRCLE OF TRUST/BOM:

What do you spend your time thinking about? Where do you put your mental energy? Often what we think about shapes our identity. Make sure that your thought life doesn’t shape you who are in contradiction to the Truth. Let what God says about you define who you are.

MOLESKIN:

Thankful for the change to workout with these men and great to see Doo Wop and Goose back out after their first F3 post at Sandlot yesterday.

ANNOUNCEMENTS:
See the preblast for announcements.

Nobody Likes Body Bag Builders…NOBODY.

THE SCENE:
Ye Olde Forest; 73 degrees and pekid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
.50 mile mosey

THA-THANG:
*11’s (OYO)

  • BODY BAG BUILDER (BBB) x 1
  • RUN length of parking lot
  • PRISONER SQUAT (PS) x 10
  • RUN (backwards) to start point
  • ALTERNATING SHOULDER TAP (AST) until all in
  • RECOVER
  • REPEAT as follows:
    • 2 BBB/9 PS
    • 3 BBB/8 PS
    • 4 BBB/7 PS
    • 5 BBB/6 PS
  • QUICK MOSEY
  • RESUME:
    • 6 BBB/5 PS
    • 7 BBB/4 PS
    • 8 BBB/3 PS
    • 9 BBB/2 PS
  • QUICKMOSEY
  • RESUME:
    • 10 BBB/1 PS
  • BURPEES x 22 OYO

 

  • MARY:
    • FLUTTER KICK x 22 IC 
    • BOX CUTTER (Build the box) x 11 IC
    • BOX CUTTER (Open the box) x 11 IC
      •  
      • COUNT-OFF & NAME-O-RAMA
        13; 1 Irish Good-bye (Jail Bait), Teacher’s Pet, MIB, Handsy, Bottomless, Doc Hollywood, Chioccetti, Four Eyes, Lodge, One and Done, Tuco, Mudslide and O Positive (YHC) 
    • CIRCLE OF TRUST/BOM:
      • STORMS::
      • All of us can identify as 1 of the following: A)Just came out of a storm (of life) B)In the middle of a storm right now C)About to go into a storm .  Based upon where we are, have been or are going, we should use that experience to encourage our brothers and loved ones, friends and family if we see they need encouragement.  Storms come and go.  It’s the aftermath that we have to clean up.  Sometimes it’s messy.  While we are waiting for the next storm-and it will come eventually-we as HIM should ‘prepare for the unexpected while already being prepared for the expected’. 
        •  
      • MOLESKIN:
        The men of Ye Olde Forest DO NOT LIKE the Body Bag Builder.  When asked for a show of hands of who likes BBB more than Burpees…not 1 PAX, YHC included, raised his hand.  So, we ALL did 22 Burpees…OYO…after Tha Thang just before Mary.  These PAX FINISHED STRONG and we enjoyed some PLC together.
        •  
      • ANNOUNCEMENTS:
        See: Preblast