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:

Barracks Miles for Breakfast (VQ)

THE SCENE: Somewhere between soupy and pleasant. Shared the track with ROTC groups.
F3 WELCOME & DISCLAIMER: ✓
WARM-O-RAMA:

  • SSH x30 IC
  • Arm Circles (F&B) x20 IC
  • Inchworm x5 OYO
  • IW x15 IC
  • 400m warmup mosey

THA-THANG:

  • Merkin Mile:
    • 4x400m with 25 merkins following each lap
      • Last two laps faster than first two
      • Hold plank after final 400 until all in
  • “Pull Up” Mile:
      • 4x400m with 5 pull ups and 20 squats following each lap
        • Last two laps faster than first two
        • Hold plank after final 400 until all in
  • Strides:
      • 2 laps (800 meters total)
        • “Stride” 100m straightaways at mile race pace (ease in for first 5 seconds, ease back down for last 5 seconds)
        • Jog 100m between straightaways for recovery
        • Focus on form during each stride

MARY:
Ran a tad bit short on time. Abbreviated Mary:

  • Low Plank x30 OYO
  • LBC x30 OYO

COUNT-OFF & NAME-O-RAMA
12 PAX present: Upgrade, Altar Boy, Park Bench, COBOL, Four Eyes, Pop Tart, MIB, Chioccetti, Squeegee, Doc Hollywood, Easily Amused, Peekaboo

CIRCLE OF TRUST/BOM:

Word to focus on today: Discipline

    • Definition:
      • Control gained by enforcing obedience or order
      • Orderly or prescribed conduct or pattern of behavior
      • Self-Control
    • According to Jocko Willink (decorated SEALS commander, Motivator, Speaker, Author) Discipline equals Freedom. Check out his podcast.
      • The only way to get to a place of freedom is via discipline.
      • If you want financial freedom, you have to have financial discipline. In order to have more free time, you have to follow a more disciplined time management system. You also have to have the discipline to say “No” to things like clickbait on social media, procrastination, unhealthy food, negativity, wastefulness, too much coffee, etc.
    • 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
    • Encouraged the PAX to think about how this can by applied in their lives today. Whether it be with food self-control, spiritual growth, at work, with finances, child raising, etc. I know I have a need for more discipline in all of these areas.

MOLESKIN:
Learned a lot by VQing. Great support and suggestions from the PAX.

Old Forest – 4 Square

THE SCENE: Low-seventies and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 x side straddle hop
  • 25 x murkens
  • 25 x imperial walkers
  • 25 x hill billies
  • 10 x daisy pickers
  • Stretch

Jog to playground with 2 man teams on:

  • 50 x dips
  • 50 x pull ups

Back to the parking lot for:

  • 4 Square:
    • 10 burpees – run to:
    • murkens til exhaustion – bearcrawl to:
    • lungs til exhaustion – run to:
    • LBC til exhausion – crabwalk to:
    • Rinse and repeat

MARY:

  • 25 x Freddie Mercury
  • 25 x dying cockroach
  • 25 x American hammer
  • 10 x murkens
  • 25 x hello dolly
  • 2 minutes hold high plank

COUNT-OFF & NAME-O-RAMA
17 PAX:

  • On Q: Toaster
  • Bartman
  • Goose
  • Handsey
  • FNG
  • Stripes
  • Mommas Boy
  • Altar Boy
  • MIB
  • Doc Hollywood
  • TLC
  • Mudslide
  • Barnum
  • Frisky
  • Dewey
  • Teachers Pet
  • Easily Amused

CIRCLE OF TRUST/BOM:

Meditation

ANNOUNCEMENTS:
None

Climbing the Ladder at the Ruins

THE SCENE: 78 and Dark, large moon on the drive in, though it mysteriously disappeared… thought we would see it over the Mighty Mississip
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

  • Daisy Pickers IC x10
  • Windmills IC x15
  • Alternating Lunges IC x20
  • SS-Burpees IC 30SSH, 12Burpees

THA-THANG:

  • Mosey from Startex along bluff sidewalk to basketball courts for Station 1
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
  • Mosey 75 yards along riverside sidewalk for Station 2
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
  • Mosey 75 yards along riverside sidewalk for Station 3
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
  • Mosey 75 yards for Station 4
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
  • Mosey to Monkey Bars and step off the ladder for half time
    • 1 pullup 5 Dips
    • 2 pullups 10 Dips
    • 3 pullups 15 Dips
    • 4 pullups 20 Dips
    • 5 pullups 25 Dips
  • Mosey to boat statue for Station 5
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
    • 35 American Hammers (2=1)
  • Mosey to Tom Lee Parking lot for Station 6
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
    • 35 American Hammers (2=1)
    • 40 Smurf Jacks
  • Mosey up the stairs to Endex

MARY:

  • 25 WWI Situps IC
  • 30 Count Plank (Front, Left, Right) @Havarti
  • 3 LBCs IC till time

COUNT-OFF & NAME-O-RAMA
5 PAX, Havarti, Altar Boy, Teacher’s Pet, MIB, Dawson (QIC)
CIRCLE OF TRUST/BOM:
Discussed loss, and losing loved ones.  Many people have  a hard time during weeks like this with 9-11.  Lots of lives lost during the tragedy and following war.
MOLESKIN:
Good work today and this week! 3 days in a row of work at the Ruins!
ANNOUNCEMENTS:
VAPE meeting

Out of towners at the Barracks

THE SCENE: Perfect temp.  Full moon.  Perfect gloom.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x30
IW IC x15
Daisy Pickers IC x15
Mosey around the track(high knees and butt kickers)

THA-THANG:
Mosey 400m & 10 Merkins
Mosey 800m & 10 Merkins, 10 BBS
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats, 10 Burpees

Mosey to the Parking Garage.

Parking Garage Suicides. Mosey to next level, 3 burpees at the top of the ramp. Mosey back to the bottom.  Rinse and Repeat til you reach the top level.

MARY:
LBC’s IC x20
American Hammers IC x10

COUNT-OFF & NAME-O-RAMA
13 Pax.  1 Willy Loman from Durham, NC- Dial Up. 2 FNG’s- Dry Rub and Duck Master

CIRCLE OF TRUST/BOM:
YHC has to preach this weekend and in the sermon, the scriptures for this week include the question of all questions from Jesus. First, Jesus asks, “Who do people say I am?” and then “Who do you say I am?”  It is a question we should ask ourselves if we say we follow Jesus.  Who do we truly believe He is? As men, we also ask that question of ourselves.  “Who do people say I am?” is a thought YHC has often.  We all get to rest easy in that answer if we believe that Jesus is the Christ.  We find our identity in Him, not in who people say we are.

MOLESKIN:
Dial Up from NC reached out to YHC earlier this week and asked if we could do a little more than just running since he was bringing two FNG’s.  YHC obliged.  We did run quite a bit(3.5 miles) and did some PT mixed in as well.  Dial Up went Beast Mode on the workout! Altar Boy was dead set on naming one of the FNG’s “Memphis BBQ”.  YHC wasn’t feeling that name for our FNG, so we compromised with “Dry Rub”.  I feel like we all won.

ANNOUNCEMENTS:
I forgot.  Like always.

9/11 OF Backblast: William Wallace visits the U.S.A.

THE SCENE: warm, steamy, dark
F3 WELCOME & DISCLAIMER: proclaimed to group once and then again to MIB as he arrived on MIB time
WARM-O-RAMA:

In cadence x 12
Polka Step
Arm Circles (x 16)
Imperial Walkers
Hillbillies
Daisy Pickers (slowly)

THA-THANG:

Mosey to Veterans Plaza. Stopped twice along the way and did Tempo Merkins in cadence till all in.

Once arriving at Veterans Plaza, we counted off into four even teams and went to four corners of the plaza. Basically, one member of each team runs to the middle of the plaza, screams “for freedom” in their best Mel Gibson voice, does a burpee (or two) and returns to his corner.
While William (the runner) heads to the middle, the other team members did the following exercises
U (up/downs)
S (side straddle hops)
A (American Hammer)
Team did AMRAP of each exercise until all team members played the role of Wallace. After each team member was Wallace one time, they’d progress to the next exercise.

After each cycle, PAX did Tempo Merkins till all in and have a 10-count recovery. We got through three cycles and did two burpees instead of one on round two.

Slingshot run halfway back to Startex. Stopped and did Tempo Merkins till all in.

Mosey OYO to Startex. Dips and a crabwalk till all in.

MARY:
Able to sneak in one last set of Tempo Merkins IC.

COUNT-OFF & NAME-O-RAMA
16 PAX (No FNGs): Crayfish, Barnum, Altar Boy, Frisky, TLC, Doc Hollywood, Lodge, Toms, Reaper, Easily Amused, Dewey, Goose, Bottomless, Soybean, MIB, Kingpin
CIRCLE OF TRUST/BOM:
9/11 changed our world. But it’s not necessarily the events that determine the future, it’s our reaction to those events.
MOLESKIN:
There were a couple women working out in Veterans Plaza. I’m sure they enjoyed our shouts!
ANNOUNCEMENTS:
upcoming VAPE session, Reaper moves to Murfreesboro this week

Run DMC at the New U of M Bridge

THE SCENE: a blue LED glow and a refreshing north wind welcomed us
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH
IW
Hillbillies
Daisy Pickers
IC x 15

THA-THANG:
Mosey from track to new U of M pedestrian bridge (.3 miles)

stopped for 20 box jumps along the way

“Run DMC”

  • D – dips at the base of the bridge, run
  • M – merkins in the middle of the bridge, run
  • C – mountain Climbers at the other end
  • Run back across the bridge to where we started with dips
  • start with reps of 5 and increase by 5 each time you return back to the starting point. All PAX got through 20, some got to 25.
  • Bridge is .3 miles from end to end according to those with technology on their wrists

MARY:
Gas pumpers
Little Baby Crunches
Freddie Mercury
American Hammer
IC x 15 (3 times)

Mosey back to startex and had time to do one more round of Mary exercises (x 10)

COUNT-OFF & NAME-O-RAMA
Upgrade, Chioccetti, Doc Hollywood, Bottomless, Goose, Lodge, MIB, Easily Amused, Reaper, Booyah, Cobol, Crayfish, Altar Boy, Handsey

CIRCLE OF TRUST/BOM:

Be present even when there’s big things coming up

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

Crab-walking at The Bear-acks

THE SCENE: Felt like late October. Amazing.
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:

  • SSHx25 IC
  • Forward Little Baby Arm Circles x15 IC
  • Reverse Little Baby Arm Circles x15 IC
  • Imperial Walker x15 IC
  • Hillbillies x15 IC


THA-THANG:

  • Round 1: 30# Indian Run

    • Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off to following relayer.
    • 10 seconds to recover

     

  • Round 2:

  • 7 Laps around the track (stopping after each lap), with different *exercises* last 50 meters of lap. Planking until all are in. 10 seconds to recover.
      • *Exercises* include:
      • Lunge walk, bear walk, broad jump, crab walk, wheel-barrow (partnering up with whoever you’re running aside), back-pedaling (for two sequential laps)

MARY:

  • Flutter-kicks


COUNT-OFF & NAME-O-RAMA
20 at Barracks today. Altar Boy said it’s the most he’s ever seen at Barracks! Altar Boy, Reaper, Beauty Shop, Peekaboo, Mirrors, Shooter, Tomb Raider, Soybean, Chioccetti, Pop Tart, Goose, One and Done, Upgrade (VQ), Easily Amused, Teacher’s Pet, Shoestring, Dewey, Lodge, Bookworm Irish Goodbye’d, and welcome to our cult Bubble Toes! (FNG this morning, but FNG no longer. He is named after a Jack Johnson classic.)

CIRCLE OF TRUST/BOM:
We all bring 100 percent to F3, but I personally struggle at bringing that same level of energy to the rest of life. I struggle to challenge myself sometimes. I shared with the group about my fear of leading and that I don’t push myself to lead. I volunteered to Q this morning, because I knew it would help me get out of my comfort zone and challenge myself to lead a group of men, even despite my terrible communication skills and lack of articulation. We are all getting better together and it really moved me this morning having men gather around me to encourage me, and also offer suggestions for my Q.


MOLESKIN:

Learned a lot about Q’ing that you don’t learn just simply observing from other Qers. You just gotta do it. Go through the motions to really learn for yourself what works and what doesn’t. The first lap, I had us do lunge walks for 100 meters, and had to modify for the rest of the laps.


ANNOUNCEMENTS:
Happy Labor Day weekend!

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