THE SCENE: Beautiful evening, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Tempo Merkins, 10 Mountain Climbers, 32 Grady Corns, 10 Windmills, Little of This and That.
THA-THANG:
Mosey to “the Caribbean” parking lot. We will journey a candy cane route around the parking lot (starting up south side of parking lot then rounding to go about half-way down north side of parking lot) but stopping at each cone planted along the way. The cones will be spaces at about every other island in the parking lot. Once the final cone is reached we will sweep back to the beginning of the candy cane. We will run the candy cane 6 times, journeying by the following methods and doing the following exercises. We will always run back once the cane is finished.
- Sprint and do 10 Merkins at each cone.
- Bernie and do 10 Big Boy Sit-ups at each cone
- Grapevine left and do 10 Star Jumps at each cone
- Grapevine right and do 10 Smurf Jacks at each cone
- High knees and do 10 Hello Dollies (4 ct) at each cone.
- Butt kick and do 10 Iron Mikes (both legs = 1) at each cone.
Mosey to start of Serpentine Sidewalk. We will do 14s along sidewalk by bear crawling for one light and running for four lights until we reach the perimeter trail. Then we will do 20 American Hammers.
Mosey to start of Cardiac. We will run up Cardiac stopping at each of the following to do the listed exercises:
- First Curve: 20 Flutter Kicks (4 ct)
- Second Curve: 20 Hello Dollies (4 ct)
- Third Curve: 20 Decline Merkins
- Benches: 20 Bench Dips
Mosey to AO
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs
CIRCLE OF TRUST/BOM:
One of my good friends in my doctorate program in psychology was a guy named Jim Dupree. He was about ten years older than me and had already practiced as a therapist but with a master’s degree and was going back to school to get his doctorate. He sweat like a pig on those hot days in Texas and smoked cigarettes like a bandit, but he was wise, honest, and an excellent friend and counselor. I remember him and me working on painting a room in his house one time and him saying, “You know John, talk is good but if you really want to get close to a guy you need to do something like move a refrigerator across town with him.”
You know, I think he’s right. We brothers are close. Our talks at board meetings are part of the reason but I think a bigger reason is that we work hard and sweat together to accomplish something good. I have also enjoyed “moving fridges” type moments with some of you guys that drew us closer. Recently, I enjoyed working with Sparkler, Abscess, Pele, Steam and Curveball to both put up and break down obstacles at Hardship Hill. I acquired a bit of poison ivy in the process but it was definitely worth it. I remember a big group of us, including Mr. Jinxy, Hooker, Doubtfire, Pele, and Abscess, sawing and pruning branches in Pinto’s backyard and enjoying the reward of his swimming pool and some brewskis thereafter. There is something about working together, sweating together, that brings us close. We face the same challenge and it unites us. Gents, I enjoy our fellowship and appreciate your willingness to help each other through the grind.
MOLESKIN:
Prayers for Rooney’s coworker who is currently on ventilator after contracting Covid 19; for Pinto who is recovering from stem cell transplant; for Jared, brother of Corona Weight, who is in prison but had to go to hospital after accidentally cutting off top of finger – may he recover and find God to help him change his life; and, for our country, that we may be united and at peace no matter who ends up winning the presidential election.
ANNOUNCEMENTS:
F3 Knoxville 5th Anniversary and Convergence this Saturday