F3 Knoxville

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:

Battle of the Big Ball Sea

THE SCENE: A chilly 32* this morning, perfect weather to set sail.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Five men showed up in the gloom of the early morning.  Standing around would have been uncomfortably cold, so we decided some calisthenics would be a great way to keep warm.  Like proper sailors, we rowed through the exercises in cadence:
Angle grinders x12
Standing shoulder taps x15
Reverse lunges x10
Imperial walkers x15
SSH x20
THA-THANG:
After getting acclimated to the morning, we set sail away from the fountains.  It was quick and short voyage, finding troubled waters just into the Big Ball Sea.  We came full stop and the captain allowed the men to pick their own way to pass the time while he climbed to look from the observation deck.  The men decided to put their heels to heaven, chanting merrily as they went.  It didn’t take long before the waters darkened and a Kraken appeared.  Being only a crew of five, we knew we were in trouble.  Our only chance was to deprive the beast of his only food source, goo.  The goo must be burned, but we had to continue moving constantly to avoid being trapped.  Each goo igniting ritual had to be followed by quick movements around a circle to keep the men out of the grasp of the tentacles.

  • Diamond merkins x25
  • Burpees x15
  • Bear crawl 15 yards and back
  • Side lunges x15 each leg
  • Carolina dry docks x30
  • Pull ups x20
  • Jane Fonda x10 each leg (4 count)
  • Side straddle hops x50 (4 count)

The Kraken finally relented, and swam away.  The men were winded, but remained in great spirits.  I returned to the observation deck to keep an eye out, and again let the men decide how to pass the time.  Like true salty sailors, they mocked the beast with flutter kicks while I scanned the horizon.  To my surprise, the Kraken was already steaming back towards us, spraying a dark ink in the water the whole way.  The ink coated the goo, and kept us from setting it ablaze.  The men jumped into quick action, and again ran the goo burning gauntlet in the waters, this time changing the rituals to finally dispel the beast once and for all.

  • Diamond merkins x25
  • Burpees x15
  • Bear crawl 15 yards and back
  • Side lunges x15 each leg
  • Carolina dry docks x30
  • Pull ups x20
  • Jane Fonda x10 each leg (4 count)
  • Side straddle hops x50 (4 count)

Without the goo, the beast was forced to finally retreat for good.  The men, proud of their actions, pointed the ship back to port.  We sailed hard and fast into port, eager to share the tale of the day.

COUNT-OFF & NAME-O-RAMA
5 salty sailors: Huffy, G6, Swanson, 2×2, Abort
CIRCLE OF TRUST/BOM:
In keeping with the nautical theme, a quick quote: “The entire water of the sea can’t sink a ship unless it gets inside the ship. Similarly, negativity of the world can’t put you down unless you allow it to get inside you.”  You can be the type of man who is constantly filing buckets and dumping them in the ship, or you can be the man plugging holes and keeping the ship afloat.  At times, we want to act like we can’t control this or that, but the truth is we all have more control over things than we want to believe.  Be the man who sees the opportunity, not the obstacle.

Special thanks to Bartman for basically planning my Q, even though he didn’t know it and to Drifter for the literary inspiration .
MOLESKIN:
Prayers for G6’s M Bev, who will be undergoing surgery today; praise and prayers for Huffy’s 2.0, as he starts his new job; Prayers for 2×2 and other students as they return to classes
ANNOUNCEMENTS:
2nd F Event at Tank’s house tomorrow

THE SCENE: Cool and clear evening.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

A little of this and a little of that.

Imperial walkers

Cherry Pickers
THA-THANG:

After making sure everyone had a coupon we walked briskly to the first beat down location behind Fountain City United Methodist Church.

With a battle buddy, completed the following number of reps of each exercise alternating running up the hill and back down to take partner.

  • Over Head press x 50
  • Squat with coupon x 100
  • Curls x 150

Then transported the coupons to the parking lot at Gresham school.

With out battle buddy alternating carrying coupon to the street to complete: 15 curls, 15 overhead presses, 15 triceps.  After each partner completed the first round the reps dropped to 10 each.

Finished up with a few Head, Shoulders, Knees and Toes IC.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The coupons represented our sin.  We are all sinners, no one is better than anyone else because we all need a savior.  Jesus came to take our “coupons” sin and died on the cross to cleanse us from our sin.  It’s a free gift and all we have to do is accept that free gift from God by confessing our sin and believing that Jesus paid the price for our sin.
MOLESKIN:

ANNOUNCEMENTS:

Awesome to have 3 FNG’s from the Mend House!!