F3 Knoxville

Author: Choir Boy

Black Friday Special

THE SCENE: 40s and foggy; classic Christmas music playing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs

Pigeon stretches

Groin stretches

Willy Mays Hays

Tempo squats

Little baby arm circles forward

Little baby arm circles backward

Michael Phelps

A little bit of this, a little bit of that – twice

Tempo merkins

THA-THANG:
Mosey to the splash pad – our home

We just ate a big Thanksgiving meal and are ready for a nap, but the family has other plans.  First, we have to pull out the decorations and put them up:

Bobby Hurleys x 12

Table rows x 12

Bobby Hurleys x 12

The decorations are up, so it’s time for a nap . . . not so fast, we have to hit the Black Friday sales to get Tickle Me Elmo for the kids:

Native American run to the dark circle passed the rocks and docks, loop around the circle, and jail break to the rocks because you have to get in lines and are constantly trying to get to the front of the line before the store opens and then you make a mad dash to the toys to get Tickle Me Elmo.

Pick up a rock . . . a Tickle Me Elmo . . . and run back home as quickly as you can before someone mugs you for the last Tickle Me Elmo.

Back home, we first celebrate our victorious Black Friday efforts:

Shoulder press with a squat x 12

Time to wrap the rock . . . the Tickle Me Elmo:

Rows with the rock x 12

Alternating-arm merkins using the rock (left hand on rock, right hand on ground, do a merkin to the right of the rock and then switch hands and go to the other side and do a merkin for 1) x 12

The gift is wrapped and now we can nap . . . not so fast, it’s time to go caroling:

The 12 Days of Christmas

Just like the song, start with the first day and do 1 of the exercise, then go to each subsequent day doing the same number of reps that match the day (2nd day = 2, 5th day = 5, etc.).  However, just like the song, go down from the day you are on and do the reps and exercises for the preceding days (on the 4th day, you do 4 of those exercises, 3 of the 3rd day’s exercise, 2 of the 2nd day’s exercise, and 1 of the 1st day’s exercise and so on to where you finish on the 12th day where you will do all 12 exercises).  Here are the exercises:

1st day – 1 Pull-up

2nd day – 2 Triceps Dips

3rd day – 3 Hokey Pokeys

4th day – 4 LBCs (4 ct)

5th day – 5 Burpees

6th day – 6 Monkeyhumpers (4 ct)

7th day – 7 Dive Bombers

8th day – 8 Merkins

9th day – 9 Rockettes (4 ct)

10th day – 10 Frog Jumps / Froggie Squats

11th day – 11 Pickle Pounders (4 ct)

12th day – 12 Curls with the rock

We were running out of time, so we had to drop the 4 counts and just did single counts for the last 3 or 4 days and then we had to combine the 11th and 12th days, but most everyone finished.

Bads news, we bought the Tickle Me Elmo and that was popular like 20 years ago.  The kids wanted a PS5.  So, we had to take our rock back to the store.

Mosey to the AO

MARY:
No time.  Sorry, Mary.  But, “Mary” Christmas (bad pun)

COUNT-OFF & NAME-O-RAMA

7 PAX challenged the fog and took on Black Friday.  Everyone else was fartsacking or standing in line for a PS5 (and probably didn’t get one anyway).  In addition to the people tagged, Tortoise was there, but I couldn’t find his tag.

CIRCLE OF TRUST/BOM:

We need to maintain perspective.  A lot of people have been praying for people struggling, suffering, and in the hospital because of COVID.  We should be praying for those folks.  But, we also need to remember that people have been struggling, suffering, and in the hospital from things other than COVID that may actually be worse than COVID.  People have been suffering and dying from things long before COVID, and they will suffer and die from things other than COVID long after we overcome COVID.  We do not need to forget those folks once the crisis du jour has fallen off the news tickers.  We need to always be praying and working as HIMs for everyone in need.

MOLESKIN:
Prayers for Ribbed’s wife, Curveball’s wife, everyone traveling, and everyone struggling, suffering, and dying in the world regardless of the cause or reason.

ANNOUNCEMENTS:
Congrats to all for a successful coat drive

“These Go to 11.”

THE SCENE: Mid-30s and clear, but it seemed colder after all of the warm weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4 ct)

Windmills x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Overhead claps x 10 (4 ct)

Seal claps x 10 (4 ct)

Little bit of this, and a little bit of that

Some Michael Phelps

Burpees x 5

THA-THANG:
Mosey to the tennis courts

11s – from one sideline of the tennis courts to the far sideline of the other tennis courts – merkins and squats

Mosey to the rock pile

11s – from the rock pile to the dock – curls and CDDs

Mosey to the Bermuda Triangle

11s – from the triangle to either the bathrooms or the playground – burpees and pull-ups

Mosey back to the tennis courts

Jack Webbs to 10 in honor of Waffle House’s epic Q at the Asylum on Saturday

Mosey to the AO

MARY:
Flutter kicks x 20 (4 ct)

Side crunches x 20 each side (single ct)

COUNT-OFF & NAME-O-RAMA
11 PAX, which fit perfectly with today’s theme and was completely unplanned

CIRCLE OF TRUST/BOM:
I had two experiences this weekend that brought me face to face with my arch-nemesis, Time.

On Saturday, I picked up my 1993 Mustang 5.0 that I bought brand new at 16 that I hadn’t driven since 2001.  After 19 years in a garage (including about two years of getting tuned up and detailed), she drove just the same as she did when I was 16 or when I last drove her in 2001.  It was as if those 19 years that she sat in the garage hadn’t passed at all.  With one turn of the ignition, I was 16 again.  Take that, Time.

On Sunday, my oldest child went through his confirmation service at church.  Just like that, 13 years were gone in the blink of an eye, and I was 43 again.  You suck, Time.

As they say, Time is undefeated.

Here is my favorite advice for/description of parenthood: “The days are long, but the years are short.”

Fact: Time does not stop and goes by too fast.

Fact: You will have regrets, no matter how much you try to avoid them.

Here is one of my personal mottos: “If you’re happy with where you are, then you can’t complain about how you got there.”

If you are not happy with where you are, then make a change.

2 Peter 3:8 – But do not overlook this one fact, beloved, that with the Lord one day is as a thousand years, and a thousand years as one day.

So, Time is not undefeated after all.

MOLESKIN:
Prayers for Ribbed’s wife and people who are struggling with addiction, depression, and other problems, especially in these times

ANNOUNCEMENTS:
Coat drive

Welcome to the Rock (In Honor of Sean Connery)

THE SCENE: 40s, dry, halo around the moon (I’m not saying my Qs are special, but I’ve now had a shooting star and a moon halo for my Qs, so draw your own conclusion)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 (4 ct)

Windmills x 10 (4 ct)

Imperial Walkers x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little of this, a little of that x 2

Burpees x 5

THA-THANG:
Mosey to the rock pile and select a rock

Mosey to the splash pad

Burpee pull-ups (burpee w/ a pull-up at the end instead of a jump) x 10

Curls w/ the rock x 20

Rows w/ the rock x 30

Squats w/ the rock x 40

LBCs w/ the rock x 50

Plank until everyone is done

ATMs

Collect the rock, mosey to the dark circle past the dock (where the drug van sometimes parks, but it wasn’t there today)

Burpee presses (burpee w/ a shoulder press w/ the rock at the end instead of a jump) x 10

Curls w/ the rock x 20

Rows w/ the rock x 30

Squats w/ the rock x 40

LBCs w/ the rock x 50

Plank until everyone is done

Circle of fire w/ merkins – 5 rounds from 1 rep to 5 reps

Collect the rock, mosey to the road in between the bathrooms and the playground.  Half of the pax to the bathrooms and half to the playground for a repeat of Round 1 (i.e., burpee pull-ups, curls, rows, squats, and LBCs) and return to the road and hold plank until everyone is done.

We needed to give our arms a rest, so we did a circle of fire with squats (5 and then 10) while holding Al Gore in between.

Collect the rock, mosey back to the dark circle for a repeat of Round 2 (i.e., burpee presses, curls, rows, squats, and LBCs).

Put rocks up, mosey to AO

MARY:
We arrived at the AO right as the clock struck 6:15, so no Mary today.

COUNT-OFF & NAME-O-RAMA
10 PAX

CIRCLE OF TRUST/BOM:
We all need to keep perspective.  It has been a long week for an Election Day, which has been called by some the most important election ever.  Someone says that every election.  Whatever happens with this or any other election, it is still better than what we had under a king or queen sitting on a throne.  As Cersei said to Ned Stark, “When you play the game of thrones, you win or you die.  There is no middle ground.”  At least we don’t have that anymore.

MOLESKIN:
Prayers for Ribbed’s wife, Lillydipper’s wife, Mr. Jinxy’s wife, and the family of Pondzi’s colleague who committed suicide.

ANNOUNCEMENTS:
Convergence at the Asylum at 7:00 tomorrow for the third anniversary followed by the nantan swap followed by food courtesy of Junk.

Round and Round

THE SCENE: 50s, clear, good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Michael Phelps

Baby arm circles forward x 10 (4 ct)

Baby arm circles backward x 10 (4 ct)

Big arm circles forward x 5 (4 ct)

Big arm circles backward x 5 (4 ct)

Little bit of this

Little bit of that

Tempo squats x 10

Tempo merkins x 10

Burpees x 10 OYO

THA-THANG:
Mosey to rock pile, pick up a rock, mosey to flag pole (the light is still working)

Derkins x 20

Dips x 20

Curls x 20

Overhead press x 20

LBCs w/ the rock x 20

Run a lap around the loop

Rinse and repeat for a total of 4 laps (1 mile) and 400 reps

Rows x 100 (2 sets of 50)

Mosey to the rock pile, drop off rock, mosey to the dock

CDDs x 100 (3 sets of 20 and 1 set of 40)

Mosey to the tennis court

One suicide using 6 lines of the courts

Mosey to AO

MARY:

Flutter kicks x 20 (4 ct)

Hold plank (left arm up, left leg up, reset, right arm up, right leg up, reset, hold 6 inches off the ground for a 20 ct)

COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I came across this life lesson from a book: “I’ve learned that if someone says something unkind about me, I must live so that no one will believe it.”

We cannot control what others say or do.  We can only control what we say and do.  Our words and actions should outshine and overcome what others may say about or do to us.

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife
ANNOUNCEMENTS:
5th anniversary convergence at Asylum on 11/7 @ 7:00 a.m.

100 BPMs (Burpees Per Mile)

THE SCENE: Nice.  In the 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Rockettes x 10 (4 ct)

Baby Arm Circles Forward x 10 (4 ct)

Baby Arm Circles Backward x 10 (4 ct)

Some Michael Phelps

Little bit of this and that and this and that again

Tempo squats x 10

Tempo merkins x 10

THA-THANG:
Mosey to the flag pole (the light is still working – thanks, Snitch)

25 burpees at the flag

Run a lap

Rinse and repeat for 4 rounds to equal 100 burpees and 1 mile

Mosey to the rocks for some rock work

25 curls

25 overhead presses

25 tricep extensions

25 rows

Mosey back to the AO

MARY:
Flutter kicks x 25 (4 ct)

Hello dollies x 25 (4 ct)

Box cutters x 25 (4 ct)

Leg raises x 11 or 12 but we hit 6:15, and Ribbed wouldn’t let us get to 25 (although I think we could have gotten to 25 before the clock hit 6:16)

COUNT-OFF & NAME-O-RAMA
11 HIMs (Pondzi and Dusty included but their tags are not showing up)

CIRCLE OF TRUST/BOM:
My kids have to do burpees as punishment for bad behavior.  It occurred to me that I needed to do burpees for my own bad behavior.  As a parent, I’ve gotten good at recognizing bad behavior in my kids and dealing with it, but I’ve probably gotten worse at recognizing my own bad behavior and dealing with it.  Plus, if my 12 year old can do 130 straight burpees once and 100 straight burpees another time, then I/we could at least do 100 divided into groups of 25 with a 1/4-mile break in between.  Next time, I may go up to 50 burpees followed by two laps, rinse and repeat.  Or maybe 100 burpees followed by four laps.  We can’t be outdone by a 12 year old, can we?  (I may not be asked/allowed to Q for a while.)

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife.

ANNOUNCEMENTS:
I didn’t mention it at the time, but there is a convergence at Bomb Shelter on 10/17 at 7:00 a.m.