Stairmaggedon.

THE SCENE: Crisp, cool with clear skies
F3 WELCOME & DISCLAIMER:done.
WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Imperial Walkers x 10 IC
  • Windmills x 10 IC
  • Daisy Pickers x 10 IC
  • Hillbillies x 10 IC

THA-THANG:
Mosey to the stairs near The Ruins parking lot.  There are 70 total stairs from Front up to the landing near the parking lot.  We would start at the bottom of the stairs and perform the following up the stairs x 2:

  • Quick Step (lead with the same foot on every step) x 2 (140 stairs)
  • Skip (plyometric jump skipping steps each time) x 2 (70 stairs)
  • Lateral (facing left/right going up the stairs) x 2 (140 stairs)
  • Lunge (every other stair) x 2 (70 stairs)
  • Squat Jump (each step for the first 15 stairs then sprint to the top) x 2 (140 stairs)
  • “Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step
  • Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x 2 (140 stairs)

Mosey back to the parking lot.  With the last 10 minutes, we did 11’s with a run in between exercises.  Two exercises were BBS and Carolina Dry Docks.  All PAX completed 11’s routine at 0615.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
13 PAX (no FNGs; 1 Willy Loman – Rusty from Naperville, IL) Bottomless (QIC), MIB, Chocker, Sir-Mix-Alot, Handsy, Hitch, Easily Amused, Low Note, Crayfish, Chiocetti,  Woodpecker, Four Eyes
CIRCLE OF TRUST/BOM:
Shared the common thread of the COTs that I’ve heard this week about difficulty, and failure.  The idea of a stair workout is overwhelming.  You look up at 70 stairs and have to come to grips with the reality that ascending those stairs will be difficult.  This is especially true if you have to do this multiple times.  However, this seemed a lot less daunting in community.  Having brothers there for encouragement and, simply, to be there during a hard time.  Christ does not make any promises that this life will be easy, but he does promise us that he will always be with us.  We do not thrive in isolation; however, we can do hard things in community…even if its flights and flights of stairs.

MOLESKIN:
4 PAX showed up to complete the 86 for 86 challenge before boot camp this AM.  Great cause and enjoyed putting in this work with Woodpecker, Choker, and Bookworm.


ANNOUNCEMENTS:
Service project saturday…see slack for details

Deconstructed Burpee Corners

THE SCENE: Cold.  Wind Chill 11 degrees.
F3 WELCOME & DISCLAIMER  Check. Explained to FNG’s YHC’s lack of professionalism, to modify, volunteerism, etc. 
WARM-O-RAMA:

Done IC: SSH-25 , Daisy Pickers- 20, Hill Billies (while walking in a circle)- 20, Imperial Walkers (while walking in a circle)-20. Moseyed to the Beale Street Landing.
THA-THANG:
At the bottom of the Beale Street Landing, PAX began a 4 corners routine. Once PAX completed a round, then PAX would extend Corners 2 and 3 to the next light pole. By the end of the routine, PAX had completed 5 rounds, with the 6th round extending Corners 2 and 3 all the way to the other side of Beale Street Landing.

  • Corner 1: 10 Groiners, then run backwards up the hill to Corner 2.
  • Corner 2: 10 Merkins, then shuffle across the hill to Corner 3.
  • Corner 3: 10 Jump Squats, then run down the hill to Corner 4.
  • Corner 4: 10 Burpees, then shuffle across to Corner 1.

After 6 rounds of the routine, YHC called for PAX to flutter kick until ALL IN.

Then, PAX Moseyed back to SPA WA parking lot. Took the large set of stairs and YHC called for all PAX to hit every step.

MARY:

Held low plank until ALL IN from Mosey back. Then, J.Lo’s -15.

Then, completed the following exercises IC:

American Hammers -20, Alternating LBC’s – 20, Box Cutters – 20, Then Rinse and Repeat.
COUNT-OFF & NAME-O-RAMA
11 PAX (Reverse and Low Note) Chioccetti on Q
CIRCLE OF TRUST/BOM:

YHC discussed identity and how easy it is to put it in a career/job. The temptation/distraction is even greater if the career/job is in ministry. YHC talked through the challenge of thinking about the Call on life and how to serve others, my family, and spread the Light of the world.

MOLESKIN:
It doesn’t take 7 minutes to get from Beale Street Landing back to the parking lot. That said, YHC will spend more time doing Tha Thing before returning for MARY….Mary was longer than YHC planned on.
ANNOUNCEMENTS:
None.

40s and 11s at Ruins

THE SCENE: Cold.  Still wet from yesterday.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Squats x 10 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 25 IC
Burpees x 25 OYO

THA-THANG:

Mosey to landing.

40s.  Merkins at the bottom, Pistol Squats at top.

Hitch led Mary variants until all in.

11s.  Alternating Lunge Jumps at bottom, Dry Docks at top.

Hitch and Bottomless led Mary variants until all in.

Mosey to Startex.

MARY:  None.

COUNT-OFF & NAME-O-RAMA:  9 PAX (0 FNG).  Teacher’s Pet, MIB, Jail Bait, Sir Mix-a-Lot, Chioccetti, Hitch, Bottomless, Doc Hollywood, Toms (QIC)

CIRCLE OF TRUST/BOM:  The Dalai Lama, when asked what surprised him most about humanity:

“Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”

MOLESKIN:  YHC got cold hands, almost passed out, and couldn’t complete 11s.  Something about a vagus nerve.  Grateful for F3 and the safe place it provides to practice failure.  Sometimes the only critical voices are in your own head.  T-Claps to Hitch for taking lead on some components to make sure everything kept moving.

ANNOUNCEMENTS:  None

A Star Is Born (Levitt Shell Version)

THE SCENE: Chilly but still sweaty
F3 WELCOME & DISCLAIMER: offered especially to our 2 FNGs
WARM-O-RAMA:
SSH x 25 IC
IW x 15 IC
Move-Into-Bear-Crawl-Position-And-Back-Up-Move x 5
Merkins x 10 IC

THA-THANG:

A STAR IS BORN (exercises to, on, and back from the Levitt Shell stage with partners: Bradley & Lady Gaga)

Mosey to Shell
Flutter Kicks till all in at stopping point
WWW 1 Sit-ups till all in at stopping point
Plank till all in at LS

Arrive at stage: Partner Up

1) Vacuum cleaners: wheel barrow across stage and do 10 derkins, switch positions, continue till 100 derkins completed

Al Gore till all in

2) Apple turnover: Divide stage into three sections with cones, bear crawl to first cone then flip to crab walk at next cone, then flip back to bc, etc., partner squats till it’s his turn, total 300 squats together (time ran up before we hit out squat total)

Mosey back

Boat Canoe on Q (thanks The Dude for inspiration) till all in at stopping point
American Hammer till all in at stopping point
MARY:
Boat Canoe
Windshield Wipers

COUNT-OFF & NAME-O-RAMA
12 count including 2 FNGs (Sparkles & Stay-Puft)

CIRCLE OF TRUST/BOM:
Start your day with TRUTH, not phone, news, social media.

The Blue Mile – and the Blue-er Mile

THE SCENE: 31 and lovely
F3 WELCOME & DISCLAIMER: covered
WARM-O-RAMA:

50 SSH
15 IW
15 Hillbillies
all in cadence
200 yards of running warm ups: sidesteps, butt kicks, high knees, hops

THA-THANG:

THE BLUE MILE: in honor of U of M and the emotional state you find yourself in during TBM

THE BLUE MILE
100 yards of sprinting and 10 reps every 100 yards in this order:
Jump squats
Hand Release Merkins
Burpees
Pull ups
4x (completes a mile)

Plank till all in

THE BLUE-ER MILE
200 yards of sprinting and 20 reps every 200 yards of the following:
Big Boy Sit-ups
Dips or Aussie Pull-ups

Cool Down/Stretch:
15 windmills
15 daisypickers
in cadence

COUNT-OFF & NAME-O-RAMA
14 PAX

CIRCLE OF TRUST/BOM:
Dealing with difficult people. The most difficult person we deal with on a daily basis is ourselves. Starting with them position of humility, lean into your difficult people. Look for the image of God in them. Know that many times the reason they are so irritating to us is they are like us or they tend to expose our vulnerabilities. Difficult people provide the opportunity for the Holy Spirit to produce great fruit in our lives!

Dora 1, 2, 3 with CMU’s at Old Forest

THE SCENE:

Chilly

F3 WELCOME & DISCLAIMER

Did it (including accidentally mixing up some words in the mission to say “workout groups for small men” instead of “small workout groups for men.” oops.)

WARM-O-RAMA:

  • SSH (IC) – 35
  • Daisy Pickers (IC) – 10
  • LBAC (IC) – 20 total (forward, backward, big, small)
  • Merkins (IC) – 10

THA-THANG:

Partner off and mosey to the playground. As a pair, complete 40 pull-ups (modify with partner spotting or aussie style). Plank til all in. Mosey back to parking lot.

Dora 1, 2, 3 with same partner (all the following with CMU):
  • 100 Blockees
  • 200 Kettle bell swings
  • 300 Curls
While partner 1 works on those reps, partner 2 makes a lap around the big parking lot island always facing East (side shuffle, run backwards, side shuffle, run forward, etc).

MARY:

Circle up, every other PAX has a CMU, so each PAX does one set of the following with CMU and one set without:

  • American Hammer (IC) – 10
    • pass CMU to PAX on your left
  • American Hammer (IC) – 10
    • pass CMU to PAX on your left
  • Crunches with feet straight up in air – raise hands and crunch up to touch feet (IC) – 10
    • pass CMU to PAX on your left
  • Crunches with feet straight up in air – raise hands and crunch up to touch feet (IC) – 10
  • Hello Dali Lama (IC) – 15 (no CMU’s, all together)


COUNT-OFF & NAME-O-RAMA


17 – 1 Eyed Willie, Altar Boy, Bartman, Toaster, Four Eyes, Crayfish, MIB, Fishbowl, Dewey, High Vis (Willie Loman from Nashville), Bailout, Teacher’s Pet, Chioccetti, Easily Amused (FNG), Bottomless, Sir Mix-A-Lot, Handsy (QIC)

CIRCLE OF TRUST/BOM:


It’s important for a leader to be vulnerable. Doesn’t mean you have to spill your soul in every BOM or COT – but don’t bottle up things that are hard or sin that is festering. Find someone or a smaller group of HIM who you trust and be real.

MOLESKIN:


Super encouraged by the large group this morning, but two things in particular. Our FNG, Easily Amused, said he came out because so many guys he trusted kept EHing him. He said the church could learn a lot about evangelism from F3. And Fishbowl shared how, after only 7 workouts, F3 has changed him…he loves being with the group and thankful that it is making him better. Aye!

ANNOUNCEMENTS:

Check the Pre-Blast.

Forest Favorites

Date: 07JAN2019

AO: Old Forest

QIC: Gus

PAX: TLC, Mirage, Jail Bait, One & Done, Bookworm, Dewey, Bottomless, Shoestring, Hitch, Chioccetti, Handsy, Lodge, Park Bench, Hall Monitor, MIB, Pirtle, High Viz (Nashville), Bartman, Ergo, Sir Mix-A-Lot, Mighty Joe Young, Fishbowl, Crayfish, Carmen Sandiego, Mudslide, Altar Boy, Teacher’s Pet, Meatball, Diesel, Gus | FNGs (3): Apples [how do you like them?], Potted Meat [’cause he likes Bologna], Sam I Am [favorite sammy]

Conditions: 52F and humid; pretty gross

WELCOME

DISCLAIMER

Warm-o-Rama
SSH IC x 20
Merkins IC x 10

ASCENDING SQUAT CORNERS
[divide into four groups; stick with group]
Perform one squat, travel to next corner (sprint if long side; bear crawl if short side)
Perform two squats, travel to next corner
. . . .
Perform nineteen squats, travel to next corner
Perform twenty squats

* move to pavilion *

Three-minute plank while rapper NF raps a rap

TABATA
SSH
Merkins
Squats
Plank jacks

MARY
Flutter kicks IC x 18
Hello, Dolly! IC x 18

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (34)

Name-o-Rama

COT / BOM:

DISRUPTION (F1)
Disturbance To The Status-quo

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign—absent a Disruption.

MOLESKIN: It’s been a minute since I Q’d at Old Forest. There were several faces that were new to me but familiar to the Group, and that’s a good thing. These fellas showed up in force and were ready to rock. I think they even secretly loved my Tabata Tunes. We did squats for Hitch. We did Merkins for errrrybody. OF tied with The Levee for KotB, so the Leveeites retained the title. But these men will always be #1 in my heart.

Taking It To The Limit

THE SCENE: A little wet.  Far from a tequila sunrise, but the temp was comfortable.

F3 WELCOME & DISCLAIMER:  Yes.

WARM-O-RAMA:

Squats x 15 IC
SSH x 20 IC
Imperial Walkers x 15 IC
Daisy Pickers x 15 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to rails in front of Spa Ware.

THA-THANG:

Start with feet on the ground, facing away from the rails.  Perform Merkins x 5 OYO.  Place feet on first rail, perform Merkins x 5 OYO.  Lift feet to second rail, perform Merkins x 5 OYO.  Lower feet to first rail, perform Merkins x 5 OYO.  Lower feet to ground, perform Merkins x 5 OYO.

Rinse and repeat.

Mosey to the other edge of the parking lot.  Line up on the border of the parking spaces.

  • Bear crawl to first parking space line, perform Burpee x 1 OYO, then reverse lunge walk back to start.
  • Bear crawl to second parking space line, perform Burpee x 2 OYO, then reverse lunge walk back to start.
  • Bear crawl to third parking space line, perform Burpee x 3 OYO, then reverse lunge walk back to start.
  • Bear crawl to fifteenth parking space line, perform Burpee x 15 OYO, then reverse lunge walk back to start.
  • (If you are Jailbait, bear crawl to sixteenth parking space line, perform Burpee x 16 OYO, then reverse lunge walk back to start.  If you are everyone else, do better.)

MARY:

Hitch led the PAX in plank variations until we had to move to avoid getting run over by the trash truck.  Because of that, we technically stopped working out at 0614.  Get over it.

COUNT-OFF & NAME-O-RAMA:  Soybean, Jail Bait, Chioccetti, Doc Hollywood, Sir Mix-a-lot, Altar Boy, Catechism (FNG) Nature Boy, MIB, Hitch, Toms

CIRCLE OF TRUST/BOM:

YHC gets wrapped up in his own needs a lot.  I tend to spend too much time at the safe and want others to pour into me instead of focusing on how I can pour into others.  I want to hoard the best of my love for my own benefit.  Often times, we don’t get to choose our stories, our circumstances, our suffering, and our experiences.  Nor should we think it our place to choose how God may use those things in the lives of others.  Life isn’t always about me/you.

MOLESKIN:

I can’t tell you why, but that was tough.  One of these nights I’ll actually go to bed on time so I’m not beat in the morning.  In the long run, it was far from wasted time.  Jail Bait was living life in the fast lane this morning.  I was going to tell him to take it easy, but he was already gone.

ANNOUNCEMENTS:

Christmas workout at Barracks, 0500.

Nearly Ruined

THE SCENE: 31 degrees…felt like 28.

F3 WELCOME & DISCLAIMER: Donezo

WARM-O-RAMA:
SSH IC x30
IW IC x20
Daisy Pickers IC x15
Hillbillies IC x20
Lined up at one end of parking lot and performed the following crossing the lot: (Sir Mix-A-Lot finally arrived)
Power Skips
Broad Jumps
Butt kickers
Lunges

THA-THANG:
Mosey up and down the steps x3
Mosey down to towards Big River Crossing. Stop and perform
Merkins IC x10 & Smurf Jacks IC x20
Mosey back towards Bluff Hill
Merkins IC x10 & Smurf Jacks IC x20

Starting at the bottom of the hill perform 50 reps and run backwards up the hill and back down and plank til all-in.
Burpees
Big Boy Situps
Squats

Mosey back to startex.

MARY:
American Hammers IC x30
Flutter Kicks IC x30

COUNT-OFF & NAME-O-RAMA
8 PAX! Zero FNG’s

CIRCLE OF TRUST/BOM:
The Q Source is a gold mine of awesomeness.  As we look at Preparedness, the Q Source talks about Getting Right, Living Right, Leading Right, and Leaving Right.  When I look at the Christmas season and the coming of Jesus, it makes me think of the second coming as well.  When Jesus comes back, will I be “leaving right”?  I think we need to make sure we have been working on the other levels of getting right, living right and leading right and that will set us all up to leave right.

MOLESKIN:
YHC nearly splashed merlot. So did Chiochetti.  It was close.

ANNOUNCEMENTS:
None.

Four Corners at Old Forest

THE SCENE:  High 30s, cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 50 IC
Imperial Walker x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 15 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

THA-THANG:

Four Corners:
–  Station 1:  Burpees x 15 OYO, Sprint to Station 2
–  Station 2:  Merkins AMRAP until relieved by Station 1, Bear Crawl to Station 3
–  Station 3:  Double Jumps AMRAP (Mini-Jump Squat immediately followed by Jump Squat is 1 rep) until relieved by Station 2, Sprint to Station 4
–  Station 4:  Dry Docks AMRAP until relieved by Station 3, Mosey to Station 1

Each group made three full rotations

MARY:

Remain in Four Corners positions:
–  Station 1:  Fingertips to Shoelaces x 20 OYO, Sprint to Station 2
–  Station 2:  Freddie Mercury AMRAP until relieved by Station 1, Bear Crawl to Station 3
–  Station 3:  Big-Boy Situps AMRAP until relieved by Station 2, Sprint to Station 4
–  Station 4:  Gas Pumps AMRAP until relieved by Station 3, Mosey to Station 1

One full rotation completed.

COUNT-OFF & NAME-O-RAMA:  29 PAX (1 FNG):  Blart, Mirage, Shoestring, Soybean, Handsy, Hall Monitor, Dewey, Park Bench, Bartman, Combination, Sir Mix-a-Lot, Altar Boy, Carmen San Diego, Lil’ Sebastian (FNG), MIB, Chioccetti, Four Eyes, ISS, Jail Bait, Crayfish, Monk, Mama’s Boy, One and Done, Hot Sauce, Teacher’s Pet, Doc Hollywood, Hitch, Lodge, Toms

CIRCLE OF TRUST/BOM:  Advent is upon us.  We each experience suffering in some form on this earth.  YHC shared that his hope is found in God coming down, and the promise that one day God will reconcile to himself all creation.  YHC encouraged the PAX to think on that promise this season.

MOLESKIN:  What a great morning.  The KotB may be heading out of the loop (looking at you, Sandlot), but we don’t have to.  That’s still a win.

ANNOUNCEMENTS:  No OF run on Tuesday, Dec. 4.