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.

BOMBS at Old Forest

THE SCENE: 44 degrees, calm, first morning below 50 for a workout for me this year. Felt good.
F3 WELCOME & DISCLAIMER: I am a professional, but not at working out. Modify if necessary.

WARM-O-RAMA:

  • SSH x 30 IC
  • Imperial Walkers x 10 IC
  • Hillbillies x 10 IC
  • Arm Circles x 20 IC
  • Merkins x 10 IC

THA-THANG:

  • Mosey to Overton Bike Arch
  • Hold plank until all in
  • 20 Mountain climbers (on your own
  • Mosey back to parking lot
  • ELEVENS
    • Dips and Box jumps
    • 10 dips at bottom of parking lot, run up to pavillion, 1 box jump (and so forth)
  • BOMBS
    • Partnered up
    • 50 Burpees
    • 100 Overhead claps
    • 150 Merkins
    • 100 Big Boy Sit Ups (modified down from 200 due to time)
    • 200 Squats (modified down from 250 due to time)

MARY:
LOLs x 12 IC

COUNT-OFF & NAME-O-RAMA
16, no FNG’s. Goose (QIC), Bottomless, Handsy, Chioccetti, Frisky, Soybean, Mudslide, Dewey, Easily Amused, Kingpin, One and Done, Teacher’s Pet, Barnum, Altar Boy.

Two Irish Goodbyes – Bookworm, Jailbait

CIRCLE OF TRUST/BOM:
Emphasized Cal Newport’s book Digital Minimalism. How have you adopted all kinds of new technology into your lifestyle without assessing if that’s what you actually want to do? One of the greatest things we can give to the people we love is our attention. How has technology in your life been stealing your attention? Have you even recognized that you are giving significant amounts of your time to screens? Be deliberate about your relationships to technology. You don’t just have to haphazardly wind up wasting hours every day on screens, you can choose a different way of orienting yourself to the modern world.

MOLESKIN:
BOMBS took about 25 minutes, a little longer than expected, so that’s good to know.

ANNOUNCEMENTS:
Nothing additional today.

doras

THE SCENE: Old Forest. Narrowly finished up in time before tornado warnings
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
Imp. Walker IC x 12

Hillbillies IC x 12

Daisy Pickers IC x 12

THA-THANG:
Insert information about the workout.

  • Mosey to Levitt Shell
  • Finish up Warm-o-rama at Shell Stage with Chumbaburpees (radio edit version)
  • Partner up for a Dora. While one partner does merkins on the shell stage, the other back-pedals up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Another set of Doras. While one partner does sit ups on the shell stage, the other runs (forward this time) up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Another set of Doras. While one partner does monkey thumpers on the shell stage, the other runs (forward this time) up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Mosey back to Old Forest meeting area.
  • Change partners for another set of Doras. While one partner does burpees, the other runs around all 4 islands in the parking lot… or whatever they’re called. Each group collectively reaches 100.

MARY: None
COUNT-OFF & NAME-O-RAMA
9 PAX ~ 2 Irish Goodbye’d. Upgrade (QIC), Windex (IG), Mudslide (IG), Barnum, Dewey, Handsy, Mirrors, Goose, Easily Amused.
CIRCLE OF TRUST/BOM:
This week, try to make sure you are focusing on others. When you are in conversation with someone, do not be thinking about what you’re going to say next. Listen to that person and really make sure you’re living your life to let others feel loved and listened to. This life is not about you. It’s all about glorifying God and you will never glorify God if you’re constantly thinking of what you’re going to say next.
MOLESKIN:
ANNOUNCEMENTS:

CMU Work at Old Forest – 9-30-19

AO: Old Forest

QIC: Handsy

THE SCENE: Meh

F3 WELCOME & DISCLAIMER: Did it.

WARM-O-RAMA:

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

THA-THANG:
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.

MARY:

  • Penguin heal touch thing
  • Hollywood side crunches

COUNT-OFF & NAME-O-RAMA

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

CIRCLE OF TRUST/BOM:

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.

MOLESKIN:

Enjoyed Q-ing the old boys at OF again!

ANNOUNCEMENTS:

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
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:

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

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.

Play the Hand You Are Dealt

THE SCENE:

Ye Olde Forest; 76 and pekid

F3 WELCOME & DISCLAIMER:

*Follow Me: Capri Mosey

WARM-O-RAMA:

SSH x 26 IC

THA THANG:

  • 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

MARY:

Nope

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

CIRCLE OF TRUST:

FAITH IN THE PROCESS

Surrender your plans to Him.

MOLESKIN:

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

ISI.

ANNOUNCEMENTS:
See: Preblast

A glorious Day for a bowl of Merkins!

THE SCENE: Dark and wet but very cool.
F3 WELCOME & DISCLAIMER

Disclaimed 


WARM-O-RAMA:

> Light  mosey from Gazebo to open field area.

> chumbawumba up down’s (Failed)

>High Knees

>Karaoke 

>Shuffle

THA-THANG:
MERKINBOWL nitty gritty.

  • Bear Crawls (to marker w/ back pedal back then rinse and repeat with Sprint back)
  • F**** Catalina Wine Mixer (x10 IC)
  • Caterpillar (Each PAX thru 3x)
  • Merkin Gasser (Sprint to marker, perform merkin rinse and repeat x7)
  • Light mosey back to Gazebo for Mary.

MARY:

Dealer’s Choice, Dealer Lead all IC

COUNT-OFF & NAME-O-RAMA

21  Pax 0 FNG

Thin Mint- Q, Easily Amused- co-AOQ, Daniel Tiger, Blank Stare, Chioccetti, Gus, Lodge, Handsy, Goose, Alter Boy, MIB, Doc Hollywood, Stripes, TLC, Mama’s Boy, Carmen SanDiego, Toaster, Mudslide, Teacher’s Pet, Fishbowl, & 4Eyes.

CIRCLE OF TRUST/BOM:

After one of my favorite inspirational gospel songs has been on my spirit for a week or so, it helped me realize that we are worth fighting for. Despite your trials and tribulations you too are worth fighting for.

MOLESKIN:
Thoroughly enjoyed my VQ! Thank you guys for rocking with me during the hiccups and giving me your all! Looking forward to my next Q.

P.S. chumbawumba up down’s will make a triumphant return.

Frolfing w/ some OFers

THE SCENE: MUGGY…very humid. We gonna sweat today!
F3 WELCOME & DISCLAIMER Welcomed & Disclaimed
WARM-O-RAMA:

  • SSH x25
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Polka Stretch x15
  • Arm Circles x32

THA-THANG: DISC GOLF – each person gets a disc and each round has an exercise for a successful putt (10 reps) or a penalty for missing a putt (3 reps, consecutive misses increase rep count by 3—max at 15 reps, then descend by 3; a successful putt resets the penalty count to 3); In between rounds, we did (or intended to do) some type of movement.

  • Round 1
    • Success=10 Merkins; Miss=3 Burpees
      • Result= 1 Success!
        • 3-6-9-10-3-6-9-12-15-12-9
          • 10 Merkins
          • 75 Burpees
      • Mosey around the parking lot
  • Round 2
    • Success=10 squats; Miss=3 Jump Lunges (2=1)
      • Result=2 Successes!
        • 10-10-3-6-9-12-15-12-9-6-3
          • 20 Squats
          • 75 Jump Lunges (2=1)
      • PRM=Mosey
  • Round 3
    • Success=10 LBCs; Miss=3 BigBoySit-Ups
      • Result=3 Successes!
        • 3-6-9-10-10-3-6-9-10-3-6
          • 30 LBCs
          • 45 BBSUs
      • PRM=Mosey
  • Round 4
    • Success=10 SSH; Miss=3 Smurf Jacks
      • Result=2 Successes
        • 3-6-9-10-3-6-10-3-6-9-12
          • 20 SSH
          • 57 Smurf Jacks (1=1)

Outro: two suicide runs across the parking lot

MARY: 45ish Second High Plank to 0615

COUNT-OFF & NAME-O-RAMA
11 (Kotters Kingpin!!!)

CIRCLE OF TRUST/BOM: 
YHC shared about some thoughts from seeing Hamilton. Hamilton had an affair from prioritizing his work over time away with his wife’s family. He ultimately rats his own self out to preserve his legacy. It’s interesting to see the legacy of his personal life contrasted with legacy of his work life. Which legacy do we give more energy and priority to? Also temptation is lurking around the corner if you’re not on guard to protect that most important relationship.