CMU Work at Old Forest – 9-30-19

AO: Old Forest

QIC: Handsy




  • SSH (IC) – 40
  • Windmill (IC) – 10
  • Arm Circle (IC) – 20
  • Daisy Pickers (IC) – 10
  • IW (IC) – 15

Partner up, Dora-ish style.

Partner 1 moseys to playground and does AMRAP pull-ups, then moseys back.

While Partner 1 is gone, Partner 2 does one exercise AMRAP until partner 1 returns (all with CMU):

  • Round 1 – Curls
  • Round 2 – Overhead Press
  • Round 3 – American Hammer
  • Round 4 – Trap Raises
  • Round 5 – Squats

Then partners flap jack.

Rinse and repeat…we were able to get through all 5 rounds twice before we stopped for Mary.


  • Penguin heal touch thing
  • Hollywood side crunches


14 – Easily Amused, Toaster, TLC, Kingpin, Goose, Teacher’s Pet, Stripes, Barnum, Mudslide, Spicy Cash, Dewey, Altar Boy, Pirtle, Handsy (QIC)


Pause for 30 seconds and think of a problem that is currently bothering you.
Problems are not solved with passivity or neutrality. We must proactively address problems in our lives. So think about what proactive steps you will take to address the problem you identified moments ago. Don’t be passive.


Enjoyed Q-ing the old boys at OF again!


GIANT Yardsale Fundraiser benefitting SOS Oct. 25-27. To donate items to be sold, volunteer, or shop, learn more HERE.

Check the Pre-Blast for any F3 News.

Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest

SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk
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

LBCs x25, Boat/Canoe, Freddy Mercury x 20, American Hammers x20
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

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.


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

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


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.

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

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

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.




  • SSH (IC) – 25
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Daisy Pickers (IC) – 10
  • Arm circles, forward then backward (IC) – 20


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:
Alternating shoulder taps – 15
Tempo Merkins – 10
Merkins (IC) – 10
Mosey OR bear crawl / crab walk
Alternating jumping lunges (2=1) – 15
Tempo squats – 10
Squats (IC) – 10
Mosey OR bear crawl / crab walk
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


  • American Hammer (IC) – 25
  • Hollywood Side Crunches (IC) – 15 each side
  • Hold plank until 0615


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)


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.


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!

Old Forest WILL BE OPEN this Monday, Sept. 2 (Labor Day). Check Pre-blast for any other announcements.

Play the Hand You Are Dealt


Ye Olde Forest; 76 and pekid


*Follow Me: Capri Mosey


SSH x 26 IC


  • Dealer’s Choice
    • Taking Turns, clock-wise rotation:
      • 1 PAX would Bear Crawl to center of circle
      • Reach into Cap’n Merkin’s cranium and pull out a playing card
      • Announce the Exercise written on card
      • Set Timer for 1 Minute
      • Q the exercise either IC or OYO (Dealer’s Choice)
        • Ex:
          • WW II Sit-Up
          • Squat
          • Flutter Kick
          • American Hammer
          • Hand-Release  Merkin
          • Mtn. Climber
          • Plank Jack
          • Burpee
          • Monkey Humper
          • LBC’s
          • SSH
          • CA Dry Dock
          • Merkin
            • Once done Q’ing the exercise, PAX would exit the circle by Crawl Bear back to spot in outer circle
            • PAX to his left would go next
            • AFTER RD 1…YHC led PAX on mosey then back to circle
            • Rinse and Repeat for 2 Minutes/exercise until time expired



13; Stripes, Altar Boy, Mudslide, Reaper, Mama’s Boy, Sir-Mix-A-Lot, Fishbowl, Dewey, Goose, Easily Amused, Kingpin, MIB and O Positive (YHC)



Surrender your plans to Him.


PAX came ready to work.  And work we did. Well done, brothers!!!


See: Preblast

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.



  • 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


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.


  • 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

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)

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.

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!

Eat at Caritas Village on Thursdays (and any day!). But especially on Thursdays because that’s when Fishbowl is volunteering.

Well That Escalated Quickly

THE SCENE: 72, Dark, and smelled like Old Forrest
Done & Done
Bottomless then reminded the Pax about safety and the plan if there is an emergency.  He then reassured everyone by letting them know we have 7 to 8 Dr. Pax who post regularly.The FNG’s began to question what they were getting into.


SSH IC x25
Daisy Pickers IC x15
Imperial Walkers IC x15

Deconstructed Burpees.
– Squats OYO x20
– Leg Thrust OYO x20 (although I was told they are called groiners but after further review, a groiner is done by thrusting your feet outside of your hands. But that’s neither here nor there)
– Merkins OYO x20
Pax recovered and had a small, I mean small, mosey to the end of the parking lot.

Then Tha-Thang Escalated


10x Burpees/15x Merkins/20x Leg Thrust/25x Squats  OYO

Incline plank walk  on curb to the other end of the parking lot ( 50 yrds…maybe) Every 2 plank walks do a merkin.

Once at other end Deescalate

25x Squats/20x Leg Thrust/15x Merkins/ 10x Burpees OYO

Mosey back to the end of the parking lot Rinse and Repeat.

Second set we decreased each exercise by 5 OYO

Final set we did all together


Plank Dominoes

Flutter Kicks IC x25
Hello Dolly IC x15
Chioccetti Lead:
Jane Fonda w/ a L x15 both legs
Jane Fonda w/ a O x10 both legs
18 PAX (MIB, Pastor Dodge, Mirage, Griswold, Chioccetti, Bottomless, Kingpin, Sgt Minor, ISS, Sir Mix A Lot, Carhop (FNG), Bartman (FNG), TLC, Dewey, Jailbait (VQIC), Teacher’s Pet, The Seeker, Silver (was Runner Up but had to change his name)
Wanting to perform well is not a bad thing. The problem is that I connect my performance with my worth. I want to perform well so that I’ll be accepted. I do this at work, with friends,  in my marriage, and with the Lord. Because of this I tend to run away from difficult situations and conversations. I run because I do not want to fail and be rejected. This usually happens when I least trust in who God says I am. Ephesians tells us that even though we are sinners, unrighteous people. That we are chosen, loved, wanted, and accepted. We are adopted into the family of God. Not based on anything we have done or can do but only by the performance of Christ. This truth is what free’s us as believers to perform in a healthy way. Knowing that our worth and our acceptance is in Christ.
I learned a lot in my VQ. I’m thankful for HIM like Bottomless that encouraged me and reminded me to make it to where Pax don’t end up on an island but are encouraged by the other hardworking Pax around them. I’m proud of all the Pax that showed up on a Wed. And i’m thankful for the leadership opportunities that F3 gives us. I’m definitely drinking the Kool-Aid.
F3 Dads Campout 10/12
Thursday 10/4 lunch will be at Delicious Arepas located at 3698 Summer Ave

Total Body Beatdown–VQ style

THE SCENE:  It was not raining as forecasted
SSH x 25, Imperial walkers x 15, Hillbillies x 15, Daisy Pickers x15, LBACs x 20
Elevens–Total Body Beatdown

  • Box Jumps/Step-Ups x 10 (on picnic table jump/step up to seat plank, then table top, then back down)
  • Jog 25yards to lower parking lot
  • CMU thruster burpee x 1 (perform burpee with hands on CMU and finish with overhead thrust of CMU)
  • BearCrawl 10 yards across upper half of parking lot to opposite curb near gazebo
  • Repeat cycle x 10, each time DEcreasing Box Jump/Step-Up by 1 rep and INcreasing CMU thruster burpee x 1 rep


  • Plank/Merkin/High-Five Zipper: PAX line up alternating face-to-face and assume plank position.  First PAX does merkin then high-fives next in line and reassumes plank position.  Next PAX does merkin then high-fives next in line and reassumes plank position.  This continues to end of line.  Repeat in reverse direction
  • CrabCrawl Revolver: PAX line-up in crab crawl position.  Back PAX crawls to front of line and each successive PAX follows suit until each PAX has crab crawled to front of line

Flutter Kicks x25, American Hammers x25, Hold Plank x30-count
#14: ISS, Mirage, Sir Mix-a-Lot, The Seeker, Teacher’s Pet, JailBait, Bottomless, Crayfish, PhatPat, Handsy, Chiocetti, Kingpin, Park Bench, Doc Hollywood
Ecclesiastes 2 talks about Solomon–one of, if not THE, wisest men in the world–and his pursuit of true contentment.  He chased after pleasure, things, wealth, and making a great name for himself.  All of these things ended up feeling meaningless even after attaining them, and they did not truly satisfy him.  Chasing after Jesus is the only source of true contentment.

Yours truly, Doc Hollywood, on Q for the first time.  Hopefully returning to an AO near you again soon

Back-to-School Beatdown

THE SCENE: muggy, probably 73-ish degrees.


Did it, including sharing mission of F3.


  • SSH (IC) – 25
  • Daisy Pickers (IC) – 15
  • Hillbillies (IC) – 12
  • LBAC – (IC) – 15
  • Mosey lap around the parking lot

I named this “Back-to-School Beatdown” cuz everyone always has cool titles to their backblasts. However, it was not a themed workout. Had nothing to do with back-to-school other than the fact that my kids started back to school today. Oh well.

Super 21’s with a twist:

  • Starting at the north end of the small “island” median in the parking lot complete 1 curl (w/ CMU) followed by 20 standing shoulder press (w/ CMU).
  • Then walk the length of the island (approx. 25 yards) with CMU held high over head
  • Set CMU down, mosey to playground to complete AMRAP pull-ups on swing sets (or just hang as long as possible if cannot perform pull-ups)
  • Mosey back to parking lot, pick up CMU and walk back to startex with CMU held straight out in front of you (several PAX dubbed this the “stinky diaper baby carry”)
  • Rinse and repeat with 2 curls, 19 standing shoulder presses; 3:18; 4:17, etc.

Most PAX made it about halfway through before needing to stop for Mary.


  • J-Lo’s (IC) – 10
  • Peter Parker’s (IC) – 10
  • Iron Cross Dalai Lama (IC) – 20
  • Hello Dolly (IC) – 20
  • High Plank – 30 seconds


Handsy (QIC), Bottomless, Goldilocks, Pirtle, Shoestring, Soybean, Hitch, Ergo, ISS, Teacher’s Pet, Carmen Sandiego, Book it, Doc Hollywood, Cowbell, Windex (FNG), 1 Eye Willie (FNG), Kingpin (FNG)


YHC felt convicted recently at an event meeting lots of people and telling people “I’m sorry, I’m not good with names.” Realized remembering peoples’ names is not a skill some people are born with (like being musical or athletic). It’s something anyone can do well. And the only reason I’m not “good at it” is because I’m being selfish and not really caring about others. If I really cared about others and wanted to show them dignity and respect, I would listen and make sure that I learn their name (as opposed to thinking about what I’m going to say next or not listening to them, etc.). So – show people you meet respect and give them dignity by listening and learning their names.


It was so good to be back Q-ing at OF! I’ve missed working out with all these PAX this summer. Also, this workout turned out to be much harder than expected (for me at least!). Later there was lots of complaining about not being able to lift arms, put deodorant on, etc.


Lots of great things coming up – all can be found in this weeks PRE-BLAST.