OF 11’s Wed 7/24/19

THE SCENE:  Nice pleasant, muggy July morning
F3 WELCOME & DISCLAIMER: did it
WARM-O-RAMA:
Side straddle hops, Imperial walkers, hillbillies, daisy pickers at the start.  Mosey along the forest to the bike path entrance and all PAX did 5 sets of butterfly merkins in cadence–merkin, swing R arm up to side plank, merkin, swing L arm up to side plank.  Mosey back to start.

THA-THANG:
11’s with box jumps and butterfly merkin sets

Started at low side of OF parking lot.  Bear crawled from island across parking lot to sidewalk at gazebo.  Stepped into gazebo and box jumps on picnic table benches x10.  Moseyed out and around to low side of parking lot.  Butterfly merkin set x1.  Bear crawled from island to gazebo, box jumps x9.  Moseyed to low side parking lot, butterfly merkin set x2.  Etc.

PAX then did “slingshot run” (aka Indian run, First Nations run) through OF until return to start.

MARY:
Little baby crunches x20, Boat & canoe until 6:15
COUNT-OFF & NAME-O-RAMA
Sir Mix-a-Lot, Teacher’s Pet, MIB, Altar Boy, ISS, Amnesia, Lodge, Malibu Barbie, Scout Team, Reaper, Mudslide, Easily Amused, Dewey, Tuco, Bottomless, Doc Hollywood
CIRCLE OF TRUST/BOM:
Romans 1 says that anyone can see the evidence of God’s eternal power and divine nature even by just witnessing the beauty and power in creation.  Whether we know God or don’t, let’s take the opportunity to look at His creation (nature and people) and ponder who is behind it all.  That can encourage and strengthen our faith. and it can call those who don’t know Him or want to know Him to a place of seeing the evidence for a Creator.
ANNOUNCEMENTS:
I sincerely and wholeheartedly apologize for the severe tardiness of this BackBlast posting…

FAB 50s at the Barracks

THE SCENE: Blue Skies and decently cool breeze
F3 WELCOME & DISCLAIMER: offered with pleasure
WARM-O-RAMA:

Side Straddle Hope
Imperial Walker
Hillbillies
Daisy Picker (nice and slow)
400m warm up mosey with  interspersed stretches along the way

THA-THANG:
Mosey to Parking Garage (aka Tower of Terror)
Run to the top (run the straights, reovery jog on the turns)
Merkins till all in
Run down stairs and return to startex
Merkins till all in

In a team of 4 PAX, alternate sprinting 50 meters back and forth toward teammates. When not sprinting, PAX did three different exercises:
F lutter kicks
A merican hammer
B obby Hurleys

(Team got through the rotation 4 times – 600 meters of sprinting)

MARY:
No time

COUNT-OFF & NAME-O-RAMA
5, Tuco, Reaper, MIB, Altar Boy, Dewey
CIRCLE OF TRUST/BOM:
No such thing as victimless sin. Let’s take it seriously and get better together.

Elevens, Two Ways at Ye Olde Forest

THE SCENE: Very dark, warm, and humid. Ideal conditions! What was less than ideal were my eating habits over the weekend. I went to see the Cardinals play with 46,000 of the Best Fans in Baseball. I think I consumed nothing but pork, potatoes, and beer between 9am Saturday and 2pm Sunday. 

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x20, Imperial Walkers x15, Daisy pickers x10, Hillbillies x15, Windmills x10

(We began the first set of 11’s, only I was the only one who knew!)

One burpee OYO / 10 merkins IC
Two burpees OYO / 9 merkins IC
Three burpees OYO / 8 merkins IC

10 burpees OYO / 1 merkin IC

THA-THANG:
PAX took a quick water break and lined up in the lot for an Indian Run. YHC gave directional instructions and we were off.

We moseyed around the playground to the extra-long concrete picnic table nearest East Pkwy. 

First up, 3 sets of: 8 split squats (each leg), 8 double box jumps (ground to bench to table)

11’s Round Two:
1 Big Boy Sit-up / up-and-over the table / 10 Carolina Dry Docks / up-and-over
2 BBSU / up-and-over / 9 Dry Docks / up-and-over

10 BBSU / up-and-over / 1 Dry Dock / up-and-over

The Queen was ANGRY with the King halfway through these. I was kinda hoping I’d pass out. Didn’t though.

Next, repeat the 3 sets from before: 8 split squats each leg, 8 double box jumps

S-L-O-W mosey back to the parking lot

MARY:
Feet at 6″ while waiting on the six to arrive. Then we did…Freddie Mercuries x20, Gas Pumps x15, Hello Dolly x10, Flutter kicks x5

COUNT-OFF & NAME-O-RAMA
Altar Boy, Bottomless, TLC, Dewey, Lodge, Reaper, Snookie, Mudslide, Handsy, Tuco, Stripes, Mama’s Boy, One and Done, Soybean (QIC)

CIRCLE OF TRUST/BOM:
Whatever faith you follow, make time for it every day. YHC challenged the PAX to set their alarms 15 minutes earlier each morning to spend time in prayer/meditation. 

ANNOUNCEMENTS:
+ Evening workout this Wednesday at the Berm, 6pm
+ Iron PAX workouts are returning in September. Details in Slack. If you want to do the workouts at Old Forest, let Bottomless know.
+ 2nd Anniversary Workout coming up on Saturday, 8/17, 7am. Be there!

Lazy Dora at The Sandlot

THE SCENE: For July in Memphis… absolutely AMAZING.

F3 WELCOME & DISCLAIMER: Done.

WARM-O-RAMA:

  • SSH x20 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Hillbillies x15 IC
  • Arm Circles x20 IC
  • 30 seconds to stretch legs OYO
  • 30 seconds to stretch shoulders and arms OYO
  • Mosey to the rugby field

THA-THANG:

At the rugby field, we got the heart rates pumping with a round of RED BARCHETTA.

  • Sprint 100 yards, 100 SSHs, sprint back and plank til all in.
  • Sprint 75 yards, 75 mountain climbers, sprint back and plank til all in.
  • Sprint 50 yards, 50 LBCs, sprint back and plank til all in.
  • Sprint 25 yards, 25 merkins, sprint back and plank til all in.
  • Sprint 10 yards, 10 burpees, sprint back and plank til all in.

Once the hearts were pumping, we partnered up for some LAZY DORA.

  • While Partner 1 performs 10 merkins, Partner 2 holds plank. Switch and repeat to 100 total merkins.
  • While Partner 1 performs 20 LBCs, Partner 2 holds 6-inch leg raise. Switch and repeat to 200 total LBCs.
  • While Parter 1 performs 25 squats, Partner 2 holds Al Gore. Switch and repeat to 300 total squats.

Fortunately we had some more time for a MODIFIED RED BARCHETTA, AKA, more FUN.

  • Bear crawl to the 10 yard mark for 10 burpees.
  • Bear crawl to the 25 yard mark for 25 merkins.
  • Bear crawl to the 50 yard mark for 50 LBCs.
  • Bear crawl to to the 75 yard mark for 75 mountain climbers.

Total reps (per PAX):

  • 200 LBCs
  • 150 mountain climbers
  • 150 squats
  • 100 merkins
  • 100 SSHs
  • 20 burpees
  • Plus some sprinting and bear crawling

MARY:

  • American Hammer x25 IC
  • LOLs x20 IC

COUNT-OFF & NAME-O-RAMA

7 Total PAX (1 FNG): Dewey, Blue (FNG), Tuco, Crayfish, Sir Mix-A-Lot, Altar Boy, Easily Amused

CIRCLE OF TRUST/BOM:

In Acts 22:25, Paul uses his privilege as a Roman citizen to escape a beating. Paul recognizes the various privileges he has, and he ultimately uses it to escape potential death in order to make his way to Rome to continue to build and encourage the the Church.

That brings up an important conversation: as people with various privileges, what does it look like for us to (1) recognize our privilege then (2) serve others from our various places of privilege so that people are empowered and society is more just and beautiful?

MOLESKIN:
This sort of weather in July is a real gift. Grateful to be able to enjoy it with these friends, and for FNGs becoming friends too. @Blue heard about F3 during a hair cut with @Flobee!

ANNOUNCEMENTS:

The Grinch is happening this Thursday at The Barracks and Friday at Arcadia.

The Barracks

THE SCENE: A good day to get stronger
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
7X IC MERKINS
14X IC SQUAT, AIR
13X IC DAISY PICKERS
THA-THANG:
PICK PARTNERS – 30 SECONDS AMRAP THRUSTERS – PARTNER OFF BY REPS

5 ROUNDS X 4:00 MINUTES
P1 FLIP LOG
P2 5X SANDBAG TOSS OVER SHOULDER, OVERHEAD CARRY TO P1
SWITCH
30 SECONDS REST

MARY:
REPLACE LOGS
COUNT-OFF & NAME-O-RAMA
14 PAX (1 FNG): Hitch (QIC), Ta-Ta (FNG), Soybean, Jail Bait, Teacher’s Pet, Upgrade, Peek-a-boo, Four Eyes, Bailout, Mama’s Boy, Tuco, Lodge, Nature Boy, Bruce
CIRCLE OF TRUST/BOM:
As men in this community we train lifting heavy things together to develop strengths physical, mental, emotional, and spiritual intended to serve our concentrica. This is not to say that our personal practice of manhood should be regarded worse should we stumble or require support, only that we commit ourselves to a lifestyle of preparation for the hour of need so that when called upon we may shoulder more than our share of the burden.
MOLESKIN:
Not all logs are made equal. Some are fucking heavy.
ANNOUNCEMENTS:
City Ruck Tour is coming.

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 (myself included!), 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!

Partner mini Murph

Date: 06/05/2019

AO: Old Forest

QIC: Tiger Lily

PAX: Dewey, Doc Hollywood, Ice Cube, Jailbait, MIB, One and Done, Teachers Pet and Tuco

THE SCENE: Humid morning, so humid one might say it was close.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH IC
20 Arm Circles IC
15 Daisy Pickers IC
10 Imperial Walkers IC
5 Good morning IC

Bear Crawl Warm-Up: Taking turns an individual will throw the Frisbee as far as possible. While the Frisbee is in the air all PAX sprint towards the Frisbee, but once the Frisbee hits the ground all PAX must bear crawl the rest of the way to the Frisbee. Hold plank at the Frisbee until all in. Repeat until all PAX throw the Frisbee.

THA-THANG:
Partner Up and complete five rounds of each of the following phases:

Phase 1: Pull-ups
Partner one will mosey to the playground and perform 5 pull-ups (scale as needed) and then mosey back.
Partner two is loitering around and performing American Hammers while they wait.
Flapjack

Phase 2: Mericans
Partner one will mosey to the far end of the parking lot perform 10 push-ups and then mosey back.
Partner two is loitering around and performing overhead presses while they wait.
Flapjack

Phase 3: Box Jumps
Partner one will mosey to the gazebo perform 20 box jumps onto the tables and then mosey back.
Partner two is loitering around and performing calf raises while they wait.
Flapjack

MARY:
Flutter kick for the last 45 seconds.

COUNT-OFF & NAME-O-RAMA
9 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Complacency – YHC discussed an incident that occurred during Operation Enduring Freedom where several Seabees had gotten complacent and as a result ended up KiA. YHC challenged everyone to fight complacency in everything that we do and continuing to push to do the hard things in life.

MOLESKIN:
It was great to be out at OF with everyone. I really enjoy this location and for those that do not venture outside your home AO, I strongly recommend you do and participate in 1F and 2F with those at the other AOs. It is great to be able to know most everyone when we have a convergence, but it takes effort on your part to do that.

ANNOUNCEMENTS:
See the announcement channel in Slack.

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

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.

Tour de Lot

THE SCENE: 54 Degrees, Dry, with a scent of Moth Balls.
F3 WELCOME & DISCLAIMER Check. Although Gus (Nantan) corrected my language during disclaimer. He prefers to use the word DIRECTION instead of SUGGESTION as he DIRECTED to me instead of SUGGESTING the change.

WARM-O-RAMA:
(All Exercises In Cadence unless otherwise noted) SSH-30, Soulja Boy Shuffle (aka 123 touch the deck)-10, Imperial Walkers-10, Hill Billies-10, Daisy Pickers-10, Monkey Humpers OYO-30.

THA-THANG: (done with a playlist)
First, we stayed in the parking lot and partnered up to complete 10 yards of Shop Vac Merkins. Then, we completed 40 yards of Burpee Dans (finishing off the number from Jail Bait’s Q on yesterday). We started with 4 for one 40 yard length, then switched to 3 for the way back.

Next, PAX moseyed to the billboard on Central and completed 41 pull ups (April Arms). Toms’ and Shoestring’s moseys to the music were inspiring. During Pull ups, so many PAX complained about their how their fingers hurt… maybe PAX needs a February Fingers #suggestionnotdirection. PAX Boat/Canoed (crunchy frog) until all in. YHC led Boat/Canoe.

Then, PAX moseyed to Rugby field to complete 10 Absolutions. Hold Plank till all in. YHC asked Crayfish for a 10-count. He counts quickly. PAX then ran across the Rugby Field to the Skate Park.

At the Skate Park, PAX completed 41 Dips, then PAX moved to the pool for ABC’s, LOL’s – 10, and LBC’s -25.

Finally, PAX moseyed back to parking lot.

MARY:
Shoulder Taps (led by Four Eyes), Boat/Canoes, American Hammers (led by Shoestring)-30, and 24 Flutter Kicks (completed during Toto’s Africa).

COUNT-OFF & NAME-O-RAMA
13 PAX (1 Willy Lowman – Incognito)

CIRCLE OF TRUST/BOM:
YHC talked about Jesus’ arrest and the account in the Gospel of Matthew. The chief priest had to wait to arrest Jesus, because he was afraid to do it in front of the crowd. When you read more about the arrest, you see that Jesus was arrested when he was in community in the garden. But, Jesus’ community was not on mission with him. They were sleeping while he was praying.

YHC discussed the importance of community/accountability, but it must be with those who understand your mission and the will of God.

MOLESKIN:
The Sandlot is the best AO IMO with a great group of HIM to workout with. I am honored to get a chance to be led by and lead these HIM at this AO!

The billboard does hurt your fingers when you do 41 pull ups.

ANNOUNCEMENTS:
None.