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, 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:

Where there is Smoke there is sure to be Fire.

THE SCENE:

Mothership. Warm and rather humid.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey to Visitor Center for Circle of Pain in grass field facing Hyde Lake.

*SSH x 22 IC
*HILL BILLIES (clockwise in motion, sideways) 1 full 360 degree rotation, ending where you started
*IMPERIAL WALKERS (counter-clockwise in motion, backwards) 1 full 360 degree rotation, ending where you started
*BEAR CRAWL (clockwise) 180 degree rotation
*CRAWL BEAR (counter-clockwise) 180 degree rotation, ending back where you started
*SSH x 22 IC

Mosey back to Shovel Flag

THA-THANG:

PART 1: Tire Flip Up Hill

PAX lined up single file line
PAX took turns flipping tractor tire then ran to back of line
PAX performed transportation while in line awaiting their turn

*RD 1): Lunge Walk
*RD 2) Squat Walk
*RD 3) Bear Crawl
*RD 4) Bobby Hurley

Indian Run up the remainder of the hill

Indian Run down the hill back to where we started with the tire

Mosey to nearby parking lot for PART 2

PART 2:  11’s (kind of)

*Body Bag Builders at N end of parking lot
PAX performed 1 BBB then ran to S end of parking lot about 75 yards away
*Squats at S end of parking lot
PAX performed 10 SQ then ran back to N end of parking lot and performed Alternating Shoulder Taps until All In
*Recover then begin 2 BBB…9 SQ, 3 BBB…8 SQ, etc…
*Rinse and Repeat until time expired (after completing 9 BBB…2 SQ)

MARY:
Ain’t nobody got time for that.

COUNT-OFF & NAME-O-RAMA
15; Mardi Gras, Croissant, Grimace, Lochte, Beetus, Tremor, Four Eyes, Farmer, Toucan, Ice Cube, C-Lo, Photoshop, Chuck E Cheese, Nature Boy and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Sacrifice.  Sometimes life demands or invites us HIM to sacrifice our own needs for the needs of others; M, Shorties and fellow PAX.  Today, Frosty did just that by forgoing his 1st F to man the grill today and prepare a breakfeast of epic proportions.  He found his D2X.

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  Many PAX were introduced to “Switzer” for the first time today.  T-claps to C-Lo for leading by example.  T-T-claps to Club 345 PAX for a great week and the 26 Mile Ruckers for putting in work and joining us for a wonderful 2ndF experience.  All in all, a solid morning exhibiting all that makes our F3 brotherhood so special.  Thanks to all who pitched in this morning.  Love you guys.

ISI.

ANNOUNCEMENTS:
See: Preblast

Parking garage and Burpees

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

Not sure. It’s been too long to remember.
THA-THANG:
Parking garage pain

  • Run to the 4th floor, do 4 Burpees and then run down the steps
  • Run up steps to the 3rd floor, do 3 Burpees and the run down the steps
  • Repeat to the 2nd floor and the 1st
  • Irkins in the curb then run to the second and back
  • Dirkins in the curb then run to the second floor and back

MARY:
American Hammer and Flutter Kicks
COUNT-OFF & NAME-O-RAMA
7 PAX,  Doc Hollywood, Four Eyes, Pirtle, Easily Amused, Alter Boy, MIB, and Nature Boy
CIRCLE OF TRUST/BOM:
Several PAX effected by the Germantown flood. Please help if you can.
MOLESKIN:
Good work by the PAX!
ANNOUNCEMENTS: Flooding in Germantown

The Barracks w/ Gus

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

20X IC SSH
10X IC SQUAT, AIR
10X IC MERKINS
THA-THANG:
400X TEAM MOSEY, TRAVEL

2X CIRCUIT 1 (NO TIME) OYO

  • 5X OYO PULL-UPS
  • 50X OYO CARRY, FRONT
  • 10X OYO PRESS, OVERHEAD
  • 50X OYO CARRY, FRONT
  • 15X OYO BURPEES
  • 50X OYO CARRY, FRONT
  • 20X OYO SWINGS, AMERICAN
  • 50X OYO CARRY, FRONT
  • 25X OYO SSH
  • 50X OYO CARRY, FRONT

800X TEAM MOSEY, TRAVEL

1X SET 2 (NO TIME) OYO

  • 30X OYO DIPS
  • 24X OYO DIPS
  • 18X OYO DIPS
  • 12X OYO DIPS
  • 6X OYO DIPS
  • 10X OYO DIPS

MARY:
15X IC WWI SIT-UPS
20X IC HELLO DOLLIE
20X IC FLUTTER KICK
60X SEC. PLANCH
30X IC RSB
COUNT-OFF & NAME-O-RAMA
7 PAX (1 FNG -Trooper): Gus(QIC), Tomb Raider, Four Eyes, Hitch, Early Bird, Soybean
CIRCLE OF TRUST/BOM:
Don’t remember much other than what Trooper said, “If i could live my life over again I’d do four things: 1. Give my life to Christ, 2. Marry the same woman, 3. Be a soldier, 4. Be a doctor.” Simple playbook it would seem. Respect. Respect.
MOLESKIN:
F3 Memphis is made better at pull-ups by Trooper.
ANNOUNCEMENTS:

GoRuck happened… I still remember it.

smoked shoulder

THE SCENE: Overton. Cool, 66 degrees, some would say “dewey” weather.
F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:

10x SSH, 10 Imperial Walkers, daisy pickers, hillbillies, windmills, 10 Squats in cadence, stretch.

THA-THANG:

Mosey .25 mi toward nearest golf hole.

Jack webb til 6 is in (1 to 4 ratio of spidey merkin to shoulder press, rounds 1-5)

Mosey .25 to end of tree line near hole.

Merkin twist. Til 6.

On 2:00 rounds, then 20 sec. rest. Run from hole to green.

  1. Run, then burpee til time.
  2. Run, then one-arm-plank til time.
  3. Run, then merkin til time.
  4. Run, then Nolan ryan til time.
  5. Run, dry dock til time.
  6. Run, then Orphan Annie’s til time.
  7. Run, then knee-merkin til time.
  8. Run, then Overhead clap til time.

Mosey .25 back

Jack webb (rounds 6 – 10)

Mosey .25

MARY:
rotate 10 flutter, 10 gas pump, 10 APFT BIG BOI til all in.

COUNT-OFF & NAME-O-RAMA

Bottomless, One and Done, Jailbait, Teacher’s Pet, Doc Hollywood, Monk, MIB, Dewey, Bailout, Duke Silver, Scout Team, Goose, Four Eyes.

CIRCLE OF TRUST/BOM:
I had two cousins to commit suicide on June 7 and June 9 after battling mental health issues for years. When those around you seem to lack a sense of purpose, encourage them to take action to get help or to act on their God-given abilities. I am thankful for F3 and how it is encouraging me and others to focus on their gifts and put them to use.

2 corinthians 5:1-4

For we know that if kthe tent that is lour earthly home is destroyed, we have abuilding from God, ma house not made with hands, eternal in the heavens. For in this tent nwe groan, longing

to oput on our heavenly dwelling, if indeed by putting it on1 we may not

be found naked. For while we are still in this tent, we groan,

being burdened, not that we would be unclothed, but that we would be further clothed, so that what is mortal pmay be swallowed up by life.

MOLESKIN:
Welcome to Brody Wamble, F3’s newest. AKA “Duke Silver”

Be on the lookout for Next Door complaints about questionable golf course activities.

Remember, “one cannot wax off until they have first, in fact, waxed on.”

Double Quarter Pounders at the Sandlot

THE SCENE: the weather could not have been better for a BC.  just an absolute delight.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slow 0.5 mile mosey around the park for starters, Daisey Pickers x 15 IC, “Groin Pickers” x 15 IC (named by Sir Mix…essentially a Daisey Picker that is lateral with a three count to each side and coming up with a hip thrust counting as 1 rep), Polka stretch x 15, arm circles 20 forward, 20 reverse, SSH x 25….Mosey to the rugby field
THA-THANG:
Classic Quarter Pounder:

  • Sprint 25 yards – 25 Merkins (run backwards to goal line)
  • Sprint 50 yards – 50 Squats (run backwards to goal line)
  • Sprint 75 yards – 75 Mountain Climbers, 2 is 1 (run backwards to goal line)
  • Sprint 100 yards – 100 SSH (run backwards to goal line)
  • BBS, Gas pump, or Flutter kicks til all in
  • Ab circuit: 25 BBS, 25 Flutter kicks, 25 gas pumps, 25 LBCs
  • Rinse and repeat

Quick mosey around softball fields to billboard on Central side for 1 min of AMRAP pullups; finished 0.5 mile mosey back to flag for MARY

MARY:
Captain Thor… 1 BBS: 4 American Hammers; Crew made it to 10:40. Thunder claps.
COUNT-OFF & NAME-O-RAMA
6 PAX; no FNGs
CIRCLE OF TRUST/BOM:
PAX encouraged to take 30-45 seconds to focus on God’s work in their lives.  Encouraged a moment to be still and consider all the things that he is doing that we often are too busy or distracted to realize.
MOLESKIN:
Solid group for a Tuesday BC.  Guys showed up and put in the work and it is always encouraging to be with HIM that are willing to put in hard work.

Enjoyed a brief mosey from the Hamp with Easily Amused and appreciate his willingness to lead SOS devotion this week in Binghampton and Orange Mound.  Thunder claps to him!
ANNOUNCEMENTS:
Thankful for Handsy’s wife’s recovery after her surgery; Prayers for the Harkins family having to deal with 2 separate tragic losses and the strength to engage them well.  Four Eyes on Q at OF tomorrow.

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

The Barracks Without a Hitch

THE SCENE: YHC arrived on the scene at 0520ish. Hitch had promised me sand for my empty sandbag and he was there waiting for me. He then informed me that he hadn’t slept at all (thanks a lot, babies!) and that he wanted me to Q so he could go back to bed. I happily obliged. Four Eyes, the only other known HC, was having some bowel issues and was running behind. Hitch had shared his weinke in Slack, so I pulled that up for reference. I modified some things that I didn’t understand or just didn’t see. Cobains. Hitch left. Four Eyes arrived. What follows is mostly accurate.

F3 WELCOME & DISCLAIMER: errrrr

WARM-O-RAMA: We grabbed some of the stuff, took it to the launching pad, then went back to the cars to get the rest of the stuff. With all of our gear set, we did a quick warm-up of daisy pickers, squats, and then walking arm-circles. Mosey to the pull-up bars.

THA-THANG:
5, 75-second sets of:
5 pull-ups, 5 dips, 10 squats

Mosey around to launching pad.

3 (or 5?) sets of:
10 deadlifts (80# sandbag)
10 thrusters(60#sandbag)
10 high pulls (35# kettlebell, 30# CMU, or 60# sandbag)
10 overhead press (same implements as high pull)

6 rounds of ~30 yd partner carries

3 sets of 10 merkins IC (led by Four Eyes)

MARY:
We did some heels-to-the-heavens, freddie mercuries, canoe hold for 45 seconds or so.

We ate our 10 burpee shovel flag penalty because we had too much crap to carry. 

COUNT-OFF & NAME-O-RAMA
Four Eyes and Soybean (QIC)

CIRCLE OF TRUST/BOM:
When life gives you lemons, persevere in patience towards your wife and kids. Don’t take your frustrations out on them, even if they’re the cause of those frustrations!

MOLESKIN:
Those thrusters were a B. 

Sandlot, 4/30/19

THE SCENE: High 60s.  Cloudy.  Dry.  Felt amazing.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Squats x 10 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
Merkins x 10 IC
SSH x 25 IC
Stretch what ails you

Mosey to bleachers

THA-THANG:

5 rounds of

  • Squats x 20 OYO
  • Pull-ups x 20 OYO
  • Burpees x 20 OYO

Plank variations and Merkins until all in.

Mosey to the location at which we started, albeit at a different time than when we started.

Invert thyself on the wall.

  • One PAX drops and does Burpees x 5, then gets back on wall.  Next PAX goes.  Rinse and repeat until all PAX have performed Burpees.
  • 20 second count.  Rinse and repeat with Squat Jumps x 5.
  • 20 second count.  Rinse and repeat with Merkins x 5.

MARY:

BBSU x 25 OYO
LBC x 50 OYO
Flutterkicks x 75 OYO (2 is 1)
Hold plank 100 seconds

COUNT-OFF & NAME-O-RAMA:  9 PAX (0 FNGs).  Low Note, Altar Boy, Crayfish, Toms (QIC), MIB, Four Eyes, Teacher’s Pet, Tuco, Chioccetti.

CIRCLE OF TRUST/BOM: There is never a good time to experience difficulty, in whatever form.  While life occurs in seasons, waiting on life to get easier or more convenient is often a fool’s errand.  Trust in the sovereignty beyond your control.  Rest in mercy.

MOLESKIN:  We have been saying Chioccetti’s name wrong.  Maybe.

ANNOUNCEMENTS: About that.