F3 Knoxville

If

THE SCENE: 73° and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpee Warmup

Do 1, then 2, then 3, etc.

We went up to round 6.

THA-THANG:

Moses’ Ladder Workout.

Do station 1 run to station 2 then run back to start. Run through doing stations 1 and 2 on the way to the third station and then all the way back to start. Continue in this fashion adding a station on up to the 8th. Once at the top go back down the ladder subtracting a station from the beginning each time.

@Bathroom Wall – 3 Balls to the Wall or 30 Dry Docks

@Scrapyard – 5 Pull-ups or 10 Inverted Rows

@Y in Path – 10 Burpees

@Trash Can – 15 WWIIs

@Next Intersection – 20 Iron Mikes single ct

@Grinder Steps – 25 Merkins

@1/2 way to sidewalk – 30 Low Peter Parkers single ct

@Sidewalk – 35 Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:

“If-” by Rudyard Kipling

If you can keep your head when all about you

Are losing theirs and blaming it on you,

If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

And yet don’t look too good, nor talk too wise:

 

If you can dream—and not make dreams your master;

If you can think—and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two impostors just the same;

If you can bear to hear the truth you’ve spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

And stoop and build ’em up with worn-out tools:

 

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

And never breathe a word about your loss;

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: “Hold on!”

 

If you can talk with crowds and keep your virtue,

Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much;

If you can fill the unforgiving minute

With sixty seconds’ worth of distance run,

Yours is the Earth and everything that’s in it,

And—which is more—you’ll be a Man, my son!

MOLESKIN:
Solid beatdown. Counting the warmup we did 101 Burpees. I think some of us made it about halfway back down the ladder.
ANNOUNCEMENTS:

Big Ball Burnouts

THE SCENE: Warm, cloudy, a bit windy, 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Baby Arm Circles x 15 forward and backward, Tempo Squats x 10, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
At each location we did 4 rounds of one different exercise for 1 minute each followed by another exercise. I.E. 1 minute of burpees followed by a run up the stairs

  • Sunsphere: Burpees, Merkins, Cobras, Carolina Dry Docks; each followed by a run up and down the stairs
  • Bridge over Cumberland: Squat Jumps, Smurf Jacks, Sumo Squats, Side Lunges; each followed by bear crawls across the bridge and a walk back to the starting point
  • Amphitheater: BBS, Flutterkicks, American Hammers, Jane Fondaes; each followed by crabwalks across the stage and a walk back to the starting point
  • Then we rinsed and repeated all the above, except we did it at the sunsphere and fountains and did 30 seconds of each exercise instead of 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shared a bit about the Sabbath as a spiritual discipline. Typically when I think of the Sabbath I think of how Jesus said that man was not made for the Sabbath, but that the Sabbath was made for man. I think we did to use this as a reason to not engage with the topic of Sabbath rest, saying that Jesus said we didn’t have to do it, which is true that He didn’t command it, but I think Jesus said this not to discredit the Sabbath but to point out its purpose. It was made specifically for man, meaning it is worth while and beneficial to us. The Sabbath is not only one of the Ten Commandments but is also the most elaborately described of the Ten Commandments. I also encouraged us to prioritize our rest and not to wait until we felt burnt out to stop, since waiting until the point of failure to stop and rest typically leads to unfruitful rest
ANNOUNCEMENTS:
None

JUCO AMRAP

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the back parking lot. AMRAP workout starts at northeast corner.

  • 10 burpees
  • Run to Southeast corner
  • 20 merkins
  • Bear crawl to Southwest corner
  • 20 heels to heaven
  • Run to northwest corner
  • 20 squats
  • Run up the hill and then to the coupon pile
  • Grab a coupon and do 20 curls and 20 overhead presses
  • Run up the stairs and tag the building
  • Run back to start
  • AMRAP

MARY:

Ring of fire with two merkins while all other PAX hold a plank.  Then, we made an attempt to do a 6″ plank while the PAX did a merkin around the ring, but it didn’t work all that well (poor instructions given by the YHC).  We finished up with 10 flutter kicks.

COUNT-OFF & NAME-O-RAMA
33 HIMs at JUCO.  Welcome FNG, Hound Dog!
CIRCLE OF TRUST/BOM:
Proverbs 28:23 – “He who rebukes a man will afterward find more favor than he who flatters with the tongue.”  Confrontation is sometimes a difficult thing to overcome, but sugar-coating the truth may be worse.  Correcting a brother, may help him to direct him back to the right path and may help save their soul.  As a result, a stronger, more meaningful relationship may flourish.
MOLESKIN:
It was great to get to Q once again at JUCO.  It is amazing what a year has brought to this AO!
ANNOUNCEMENTS:
Sign-up for Hardship Hill.  Judge Judy has your Brolympic shirts if you ordered one.

No More, No Less

THE SCENE: Low 50s and partly cloudy
F3 WELCOME & DISCLAIMER  Check
WARM-O-RAMA:

-Motivators (7 count)

-11 Cherry Pickers, IC

– 10 Rockettes, IC

-10 Tempo Merkins, IC

THA-THANG:

Mosey to Serpentine Sidewalk.

    • Run down sidewalk, suicide style, stopping to do the following exercises:
      • 2 lights: 5 Merkins/ 4 lights: 10 merkins/ 6 lights 15 merkins/ 8 lights 20 merkins.
      • Rinse and repeat with Carolina Dry Docks
      • Rinse and repeat with Dive Bombers, but shortened this one to every light.  Q was getting gassed.
    • Mosey to Play ground:
      • 30 Seconds AMRAP:
        • LBCs
        • Xs &Os
        • BBS
        • American Hammers
      • Rinse and repeat
    • Mosey to Baby Cardiac
      • 7s on the hill: Froggie Jumps and Iron Mikes (2-ct)
  • Mosey to CMU pile, avoiding the condoms on the ground.  So Gross.
    • 30 seconds AMRAP: Overhead Presses, Curls, Rows, Triceps, Rinse and repeat, except for triceps.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

EYORE: It occurred to Pooh and Piglet that they hadn’t heard from Eeyore for several days, so they put on their hats and coats and trotted across the Hundred Acre Wood to Eeyore’s stick house. Inside the house was Eeyore.

“Hello Eeyore,” said Pooh.

“Hello Pooh. Hello Piglet,” said Eeyore, in a Glum Sounding Voice.

“We just thought we’d check in on you,” said Piglet, “because we hadn’t heard from you, and so we wanted to know if you were okay.”

Eeyore was silent for a moment. “Am I okay?” he asked, eventually. “Well, I don’t know, to be honest. Are any of us really okay? That’s what I ask myself. All I can tell you, Pooh and Piglet, is that right now I feel really rather Sad, and Alone, and Not Much Fun To Be Around At All. Which is why I haven’t bothered you. Because you wouldn’t want to waste your time hanging out with someone who is Sad, and Alone, and Not Much Fun To Be Around At All, would you now.”

Pooh looked at Piglet, and Piglet looked at Pooh, and they both sat down, one on either side of Eeyore in his stick house.

Eeyore looked at them in surprise. “What are you doing?”

“We’re sitting here with you,” said Pooh, “because we are your friends. And true friends don’t care if someone is feeling Sad, or Alone, or Not Much Fun To Be Around At All. True friends are there for you anyway. And so here we are.”

“Oh,” said Eeyore. “Oh.” And the three of them sat there in silence, and while Pooh and Piglet said nothing at all; somehow, almost imperceptibly, Eeyore started to feel a very tiny little bit better.

Because Pooh and Piglet were There.

No more; no less.

(A.A. Milne, E.H. Shepard)

Be present for those around you who are withdrawn, or depressed, or in need of encouragement. Also look to God when you feel this way.  Oftentimes, no words are needed.  Just be there and open your heart.  God will always be there to fill it.

MOLESKIN:
Happy Birthday to Brick! 40, BABY!!
ANNOUNCEMENTS:
Tank’s party Friday, ski trip Feb. 7-9.

Pav-A-Lon

THE SCENE: It rained…before the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Windmills IC x 10
  • Baby Cir Front/back x 10
  • Moroccan Night Clubs x 10
  • Front Claps x 10

Now that the shoulders are nice and warm.

THA-THANG:

  • 21’s Split Squats/Am Hammer until I lost count
  • Mosey to the bottom of Matterhorn
  • Grab a heavy rock – 10 Goblets, 10 Thrusters, 10 Domo Squats x 5 rounds
  • 20 Curl, Press, Tri x 3 rounds
  • Sprint to first light pole, lunge to the next on Matterhorn
  • 1 Merlin, 1 Dip, 1 Pull-up Ascending to 10

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Last year my word for the year was Relentless. Things were coming at me hard and fast and stayed that way all year. From losses to job struggles, it was an absolutely relentless year. So this year, I’m more cautious about the word I’m choosing. This year it’s Celebrate! I hope that brings plenty of Celebration into my world and celebrate with friends and family whenever the opportunity arises.
MOLESKIN:

So… It didn’t rain. Hats off to Mayberry for directing everyone up to the Pav-A-Lon anyway. We started late, ended late and most of the Q was pieced together as went along. As always, great to be out with the HIMs in the Gloom.

ANNOUNCEMENTS: