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:

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

“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.

Negative Split 5K

AO: The Barracks

QIC: Handsy

THE SCENE:
Muggy, not too hot. But real muggy.

F3 WELCOME & DISCLAIMER
Did it.

WARM-O-RAMA:

  • One easy mosey lap around the track followed by about 5 minutes of stretching.

THA-THANG:

We ran a 5k with the goal of a negative split after each mile. Basically, run the next mile faster than you ran the previous mile. To do this you have to be disciplined to not start too fast. Otherwise that 3rd mile will suck more than it already will.

This was an individual challenge for the PAX, not a race. We had several PAX of similar speed levels stick together, but most guys went at a pace that was good for them but still challenging. For those who finished early, I had them run another lap or two (or 3 or 4 in the case of Peek-a-Boo!)

MARY:

We circled up for Mary while a few of the guys were finishing their final laps.

  • Freddie Mercury (IC) – 25
  • Hello Dalai Lhama (IC) – 20

Then we did some more stretching for a few minutes and ended with about 45 seconds of a high plank.

COUNT-OFF & NAME-O-RAMA

15 PAX – Chioccetti, Four Eyes, Crayfish, Pop Tart, Reaper, Upgrade, Peek-a-boo, Dewey, Altar Boy, MIB, Goose, Bottomless, Handsy (QIC), Pirtle (IG), Boo-ya (IG)

CIRCLE OF TRUST/BOM:

We had to be very disciplined to not start our run too fast in order to finish well. We should apply that same discipline to all aspects of our lives. We can’t jump right in to everything full throttle or we might not have enough left in the tank to finish well.

MOLESKIN:

This was a fun and challenging workout…I was encouraged that all PAX worked hard and pushed themselves to hit those negative splits.

ANNOUNCEMENTS:
See pre-blast for more announcements.

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.

Heavy BOMBS

THE SCENE: The Levee.  Not overly humid but sufficient

QIC: Snowman

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Slow Daisy Pickers x 20 (IC)
  • Imperial Squat Walkers x 20 (IC)
  • Mosey to the ballfield w/CMU or Ruck

THA-THANG:

Heavy BOMBS Work

All exercises and running are done with your CMU or your ruck.  Each partner completes 3 rounds of the assigned exercise/running before moving on to the next exercise.  Amount of reps are of no concern so no point in rushing through the reps to hit a number.  Only goal is to never stop or pause the exercise until your partner returns from the run.

  • Blockees/Soul Crushers if using ruck
  • Overhead Presses
  • Merkins with CMU/Ruck pull throughs
  • Big Boy Flutter Kicks – Flutters w/CMU or ruck held over head
  • Squats

Colt 45: 15 bicep curl reps go from the bottom of the movement up to the halfway point. 15 reps go from the halfway point up to the top of the bicep curl. 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

Rinse/Repeat BOMBS work. 

Most were on the last set of squats when we had to head back to the flag.

MARY:
None
COUNT-OFF & NAME-O-RAMA
24 PAX (0 FNGs)
CIRCLE OF TRUST/BOM:
YHC is doing the GoRuck Vietnam Tough in a few weeks.  The Cadre want us to bring something Vietnam War related (from someone in your family or someone you know) to the event.  I have no family that were in the war, but my dad’s best friend from high school/college was.  The below is an excerpt from one of the letters he wrote my dad while in the war that I plan to share at the event and wanted to share with the PAX.  The last few lines are a good reminder of why we should strive to be good Americans worthy of our military’s sacrifices.

Marine 2nd Lt. Roger Getty/1965

“For the last week we have been waiting for an attack, and last night it came in full force.  We got hit by about 20 mortars and rockets, and some even hit our ammo dumps, which really hurt the battery. A mortar landed about 30 feet from me and I was lucky enough to have my head down, but the sergeant next to me didn’t, and he lost half of it killing him of course. I had 5 men seriously hurt and four killed. I helped carry the killed and wounded away, and I hope I don’t have to do that again. It was an experience you can never explain in a million words.

On a positive note, I was so strengthened last night to see that the men here will not hesitate to risk their own lives to save a buddy’s. It really makes you have faith in people again.  God bless to you Jim, and God bless America.” 

MOLESKIN:
Awesome group of men this AM put in good work.  The second round of BOMBS was tough!  The Old Forest men made that long drive out and captured the Ghost Flag.  Good to see those guys we rarely get to post with.

Prayers were lifted for Rabbit and his wife as they are in labor with #8!
ANNOUNCEMENTS:
F3 Memphis 2 year anniversary tomorrow.  Be there!

Wheelbarrow of weights.

THE SCENE: hot.
F3 WELCOME & DISCLAIMER. done.
WARM-O-RAMA:

SSH x 25 IC, TTT x 15 IC , Merkins x 10 IC, Windmills x 15 IC, LBAC x 10 IC (reverse), OHC x 10 IC, SC x 10 IC, BAC x 10 IC (reverse), SSH x 20 IC
THA-THANG:
PAX split into three groups and rotated through three Chest/Back movements:

  • Station 1:  Merkins x 25, Standard Pull-ups x 10
  • Station 2: Military pushups x 25, KBS or Ruck Swings x 20
  • Station 3: Diamond pushups x 25, Lawnmowers x 10-15 per side
  • (repeat)

Transitioned to Arms/Shoulders circuit:

  • Station 1: Alt shoulder press x 10-15, Static Arm Curls x 10 per side, Dips x 10-15
  • Station 2: Straight arm shoulder flys (2:1) x 10, In-Out curls x 8-15, Side Tricep Rise x 10 per side
  • Station 3: Upright rows x 10-15, Hammer curls x 10-15, Tricep ext x 10-15

Q Omaha’d the last circuit for time.  1 minute static squat with weight (ruck, dumbells, or KBs); quick mosey to wall and did wall sit with weight for another minute until 6:15

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX (no FNGs); 1 IG
CIRCLE OF TRUST/BOM:
Importance of preparedness and planning for things that are not always ideal.  It does not guarantee that anything will be easy, but does allow us to be able to engage difficulty well.  Challenged PAX to consider areas in their lives where they feel less prepared and to seek out guidance, help, etc. to be better equipped for those moments, situations, etc.  Finished with 1 minute of guided meditation.

MOLESKIN:
Thankful for all the guys that showed up this AM to put in the work.  Lot of guys brought weights which was clutch given the size of this group.  Really like this Monday Barracks emphasis and am looking forward to posting here more.
ANNOUNCEMENTS:
Convergence for 2nd anniversary on Saturday

Prayers for Tomb Raider’s friend with back troubles, Bailout’s fiend’s marriage, Teacher’s and students going back to school, Micah and Pirtle and that he will keep healing up after his hip dislocation.

OF 11’s Wed 7/24/19

THE SCENE:  Nice pleasant, muggy July morning
F3 WELCOME & DISCLAIMER: did it
WARM-O-RAMA:
Side straddle hops, Imperial walkers, hillbillies, daisy pickers at the start.  Mosey along the forest to the bike path entrance and all PAX did 5 sets of butterfly merkins in cadence–merkin, swing R arm up to side plank, merkin, swing L arm up to side plank.  Mosey back to start.

THA-THANG:
11’s with box jumps and butterfly merkin sets

Started at low side of OF parking lot.  Bear crawled from island across parking lot to sidewalk at gazebo.  Stepped into gazebo and box jumps on picnic table benches x10.  Moseyed out and around to low side of parking lot.  Butterfly merkin set x1.  Bear crawled from island to gazebo, box jumps x9.  Moseyed to low side parking lot, butterfly merkin set x2.  Etc.

PAX then did “slingshot run” (aka Indian run, First Nations run) through OF until return to start.

MARY:
Little baby crunches x20, Boat & canoe until 6:15
COUNT-OFF & NAME-O-RAMA
Sir Mix-a-Lot, Teacher’s Pet, MIB, Altar Boy, ISS, Amnesia, Lodge, Malibu Barbie, Scout Team, Reaper, Mudslide, Easily Amused, Dewey, Tuco, Bottomless, Doc Hollywood
CIRCLE OF TRUST/BOM:
Romans 1 says that anyone can see the evidence of God’s eternal power and divine nature even by just witnessing the beauty and power in creation.  Whether we know God or don’t, let’s take the opportunity to look at His creation (nature and people) and ponder who is behind it all.  That can encourage and strengthen our faith. and it can call those who don’t know Him or want to know Him to a place of seeing the evidence for a Creator.
ANNOUNCEMENTS:
I sincerely and wholeheartedly apologize for the severe tardiness of this BackBlast posting…