Old Forest Four Corners

THE SCENE: Dark and 60 degrees.
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:

  • Side-straddle-hop x50
  • Imperial Walkers x10
  • Daisy Pickers x10
  • Hillbillies x10
  • Windmills (slow) x10

Mosey to Bike Gate

Merkins x10 OYO

Mosey back to Startex


THA-THANG:
Four Corners

  • Corner 1 – x15 Burpees (OYO)
    • Spring to Corner 2
  • Corner 2 – Merkin until relieved
    • Bear crawl to Corner 3
  • Corner 3 – Squat until relieved
    • Sprint to Corner 4
  • Corner 4 – American Hammer until relieved
    • Mosey to Corner 2

Repeat x2

MARY:

  • American Hammer x20
  • Big boy situps x20
  • Little baby crunches x20
  • Freddy Mercury x10
  • (Dewey) LOL x10


COUNT-OFF & NAME-O-RAMA
13 – Frisky, Easily Amused, Stripes, Goose, TLC, MIB, Crayfish, Teacher’s Pet, Mudslide, Dewey, Park Bench, Pirtle, Windex.
CIRCLE OF TRUST/BOM:
Live your life in day-tight compartments and don’t worry about the future.
MOLESKIN:
None.
ANNOUNCEMENTS:
None.

Quarter Pounder Happy Meal

THE SCENE: Dry, clear, warm.
F3 WELCOME & DISCLAIMER: Check. 
WARM-O-RAMA:

30 SSH’s, 15 IW, 15 Hill Billies, 10 Daisy Pickers.
THA-THANG:
Mosey to the Billboard for 20 leg raises and 20 LBC’s (2 sets).

Mosey to the Rugby Field for some Quarter Pounder action completed doing ladders. (25 merkins, 50 squats, 75 Mountain Climbers, 100 SSH).

Mosey to the skate park. 25 Box Jumps, 25 calf raises (2 sets)

Then at the skatepark YHC called a partner workout: 1 person LBC’s while the other completes 10 “get-outs” from inside the pool.

MARY:
Completed at skate park: 25 Marching Penguins, 10 leg circles with legs hanging over the side of the pool. Then, PAX moseyed back to the flag.

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Challenged PAX to talk to reach out to someone who you haven’t talked to in a while. Some of us need to encourage others, so let’s be the HIM’s we are and reach out.

MOLESKIN:
YHC was grateful that the Tuesday Run crew showed up!

ANNOUNCEMENTS:
None.

levels

THE SCENE: The Barracks parking garage.
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH IC x 20

Imp. Walker IC x 12

Hillbillies IC x 12

Arm Cicles Forward IC x 12

Arm Cicles Backward IC x 12

THA-THANG:

3.3 miles total of running with exercises in between.

  • 2 laps around the track mosey pace. 20 reverse crunches after each lap. Plank til all in.
  • Mosey to parking garage.
  • 10 side-merkins at parking garage entrance. Run to level 1 and do 10 more side-merkins on opposite side. Ended up going to level 3. Once finished, run to pick up the six and bring in the whole group.
  • 10 side-hip-raises at parking garage entrance. Run to level 1 and do 10 more side-hip-raises on opposite side. Ended up going to roof. Once finished, run to pick up the six and bring in the whole group.
  • Mosey to track.
  • 2 laps around track.

MARY:
none
COUNT-OFF & NAME-O-RAMA
Upgrade (QIC), Bookworm (IG), Crayfish, Mirrors, Goose, Poptart, Stromboli, Chioccetti, Altar Boy, Teacher’s Pet, Baby Shark (visiting from Houston F3).
CIRCLE OF TRUST/BOM:
One of my friends I’ve had since 2nd grade is currently transitioning into a woman. 10 years ago, he got married and had a child biologically and another child adopted. Then they got divorced. A year later, he got married and he had another kid within his second marriage. A few months ago, he announced he no longer is a believer. And then just two weeks ago, he announced he is transitioning into a woman. This news has hit me pretty hard. But the through line for me in all of this is just this ~ we will search the ends of the earth to find our identity in things and earthly desires, comforts, goals. We often think we can find our security in horizontal things. But at the end of the day, we will always come to realize our security and comfort can only be found in Jesus. My friend will not find identity or comfort in becoming a “woman”. He will only find it in Jesus. He is our hope and He is our identity.
MOLESKIN:
ANNOUNCEMENTS:

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

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.

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.