F3 Knoxville

The No Q Q There will be burpees

THE SCENE: Not so humid, almost cool
F3 WELCOME & DISCLAIMER: First, some discussion.  Nobody signed up to Q. Charmin takes the Q 
WARM-O-RAMA:
SSH (4ct) x 50; 5 burpees OYO; Cherry Pickers x 6; one lap around the AO parking lot; little of this here and that there.
THA-THANG:

  • Mosey to the bottom of the dragon
  • Route 66 up the dragon – burpees
  • back down to the bottom and 25s (merkins and LBCs x4) till the 6 arrives
  • Route 66 up the dragon again – jump squats
  • back down to the bottom and 25s of Carolina Dry Docks and Flutters (4ct)
  • Mosey to Circus Maximus
  • 5 burpees into a sprint to the other end.  Then 10 squats and slow mosey back.  Repeat
  • Mosey to Baby Cardiac.  Bernie up with 3 burpees at the top, back down with 10 Merkins at the bottom
  • Back to the AO

MARY:
One round of Howling Monkeys, one round of Merkin Ring of Fire, with everybody holding at 6 inches every other set of 5 Merkins, one round of Jump Squat Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Because I had not planned to Q, I didn’t really have anything inspiring lined up.  The word is:  We need more guys to step up and Q.  Who can commit to once a month?  We’ll provide plenty of help and will co-Q with you.  It’s not that hard.
MOLESKIN:
Carney says go see “The Game Changer” movie.
ANNOUNCEMENTS:

“Fall”

THE SCENE: balmy not cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Cherry Pickers

Count of 1’s and 2’s
THA-THANG:

  • Indian run to Sophmore hill.
  • two locations to work out
  • Group 1
    • 11’s squats and merkins
  • Group 2
    • 11’s overhead press and 4c pickle pounders
  • After completing 11’s the groups switched locations
  • Mosey to drive through and 25 count reverse crunch
  • Run back to Flag

MARY:
Bug splats
COUNT-OFF & NAME-O-RAMA
21 HIM’s
CIRCLE OF TRUST/BOM:

Work hard and complete the tasks set before you men. Like our Savoir who worked perfectly to complete his task and said “it is finished”

Heavy B-Ball

THE SCENE: Still hot, still humid
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickersx7, Hairy Rockettes x15, LBAC fwd/bck x15, SSH x20, Tempo Squat x10, Tempo Merkin x10
THA-THANG:
Reverse Indian Run: Ran to the dock reverse Indian run style. Front man drops for five merkins then pops up to join the back of the line. Next HIM counts to five and does the same.

Suicide Ladder: In the parking lot adjacent to the dock, performed a suicide ladder of Mtn Climbers and American Hammers (both 4-count). Perform 5 mtn climbers in the top lot, run down the hill, perform 5 Am. Hammers, Crawl-Bear up the hill, rinse and repeat adding 5 reps each round until you complete the round of 25’s.

Mosey to the basketball court for a little game of Heavy B-Ball.

Heavy B-Ball: Performed some circuit training on the court with the following exercises.

  1. 20lbs Slam Ball – Ten shots at the basketball goal. All PAX move to the next exercise once ten shots were attempted. Each miss = 1 burpee during transition for the whole PAX. Each shot made = 1 merkin
  2. BBS
  3. 30lbs DB – Kettlebell Swings
  4. 60lbs Sandbag – Over the shoulder toss
  5. CMU – Overhead Press
  6. 30lbs Sandbag – Sandbag Slams
  7. 30lbs Ruck Plate – Curls
  8. Gas Pumpers
  9. Iron Mikes

We completed one full circuit of the above workout. Shooting the ball was harder than most PAX expected and we got plenty of burpees in.

Mosey back towards the Shovel Flag with the weights.

Completed one lap around the soccer field to cool-down.

MARY:
Doubtfire led some Imperial Walkers
COUNT-OFF & NAME-O-RAMA
9 HIMs with 1 FNG. Welcome Training Wheels! This guy already has the HIM part of F3 down to a science, glad to have him on board.
CIRCLE OF TRUST/BOM:

At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Thanks ToeBox and Doubtfire for joining me on the pre-run. It was great to hear Doubtfire talk about F3 Dad’s camp. I’m really looking forward to taking my little one here in a couple years.
ANNOUNCEMENTS:
None?

Serenity Now!

THE SCENE: Low 90s… again…

F3 WELCOME & DISCLAIMER  Check!  Still not a professional.  Shame spiral…

WARM-O-RAMA:

– 25 SSH (4ct, IC), 20 Moroccan Nightclubs (4 ct, IC), 15 Windmills (4 ct, IC), 10 Imperial Squats (4 ct, IC), 5 PCMBs (12ct, OYO)

THA-THANG:

  • Mosey down Roadshow Run to close to the base of Everest, in a shady spot. EVEREST PYRAMID :
    • Do the exercise, then run 1/3 way up Everest 5 times. Exercises will be the following (all single count)
      • 20 Iron Mikes
      • 20 Iron Mikes, 20 Mountain Climbers
      • 20 Iron Mikes, 20 Mountain Climbers, 20 Merkins
      • 20 Mountain Climbers, 20 Merkins
      • 20 Merkins
  • MOSEY to Intersection of Trail and perimeter road (all 4-ct, IC).
    • 20 American Hammers
    • 20 Flutter Kicks
    • 20 Bicycle Kicks
  • MOSEY to stop sign at northeast corner of Admin building drive.
    • 20 American Hammers
    • 20 Flutter Kicks
    • 20 Bicycle Kicks
  • DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, 3 Burpees for extra credit, then runs back. Partner does the following:
    • 100 Big Boy sit-ups
    • 100 Bobby Hurleys
    • 100 Merkins

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
8 Strong.
CIRCLE OF TRUST/BOM:

Ronald Niebuhr: Niebuhr was one of America’s leading public intellectuals for several decades of the 20th century and received the Presidential Medal of Freedom in 1964. Graduated from Elmhurst College, which was in the town I grew up in in Illinois and where my dad taught for 35 years.  He was a public theologian; he wrote and spoke frequently about the intersection of religion, politics, and public policy.  He was also one of the founders of the theory of Christian realism, which had three biblical presumptions: 1) the sinfulness of humanity, 2) the freedom of humanity, and 3) the validity and seriousness of the Great Commandment, which was a combination of two Bible verses that expressed the requirements to Love Thy Lord With All Thy Heart, AND, Love Thy Neighbor As Thyself. These form the core of the Christian lifestyle.  He also believed in the importance of balance of power and political responsibility.

Niebuhr believed that the perfection of the Kingdom of God cannot be realized on earth because of a corrupt society and the innate sins of man. Human perfectibility is an illusion. How can there be heaven on earth when there is so much corruption, poverty, etc.?  This was not a man who wore rose tinted glasses.  He saw the flaws and sins of humans both politically and in society, and he realized that although we should always do our best to contribute to solutions, that the imperfections of humanity would never allow paradise during our mortal lives. He is credited with writing the Serenity Prayer, which has always connected with me.

SERENITY PRAYER

God, grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And wisdom to know the difference.

Living one day at a time,
Enjoying one moment at a time,
Accepting hardship as a pathway to peace,
Taking, as Jesus did,
This sinful world as it is,
Not as I would have it,
Trusting that You will make all things right,
If I surrender to Your will,
So that I may be reasonably happy in this life,
And supremely happy with You forever in the next.

Amen.

MOLESKIN:
Prayers for several PAX and their family members who are going through challenging times.
ANNOUNCEMENTS:
None.

48 Bottles of Beer

THE SCENE: warm, clear and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:   24 SSH IC, 24 squats palm to ground IC, 24 Heel rises IC on the curb, 24 Chinooks IC (B), 24 OH Claps IC

THA-THANG:

Ran to Ist TN Parking lot to do 24 Burpees jumping over median strip in between each burpee

Mosey to Football field to begin the 48 quest for Natty’s 48th Birthday & Partner Up:

  • Bear Brawls 48 yds then switch and repeat back to goal line
  • Wheelbarrow 48 yards, switch and repeat to goal line and do 48 BBS
  • Sprint 48 yds then do 48 Plank jacks
  • Sprint to goal line and do 48 Freddy Mercury’s
  • Lunge walk 48 steps then sprint back to goal line & do 48 Merkins
  • Duck Walk 48 yds doing Hallelujahs (arms OH)
  • Sprint to goal line and do 48 Mtn. Climbers IC

Return to 1st TN Parking lot and finish the remaining 24 burpee jumpovers

Mosey to AO

MARY:
24 Gas Pumps IC, 24 Flutter kicks IC, 24 Pretzel Crunches IC (B)
COUNT-OFF & NAME-O-RAMA
9 HIMS in attendance:  Natty, Simmons, Hamm, Fast-n-Easy, Fob, Biohazard, Oscar, Herbie & Snapper
CIRCLE OF TRUST/BOM:
Discussion on facing fears and letting people truly know and understand who you are, what you stand for and believe.  In today’s world we are surrounded by negativity and personal attacks.  Don’t hide under a shell, speak the truth and let go of the negative energy of fear and regret.
MOLESKIN:
Prayers for Natty’s mom’s husband’s health, Fast-n-Easy’s unspokens
ANNOUNCEMENTS:
Iron Pax Week 3 this Thursday