F3 Knoxville

Go Diego Go!

THE SCENE: Rainy, wet, too warm for February
F3 WELCOME & DISCLAIMER  Yep
WARM-O-RAMA:
10 – Cherry Pickers, 15 – Rockettes, 10 – Windmills, 10 – Merkins OYO

THA-THANG:
Mosey to large West parking lot.

Belch across the parking lot stopping on every parking row for 5 tempo merkins. Wait for 6 to finish and sprint to the next line. 8 rows covered in total.

Mosey to the coupon pile and partner up. Each team grabbed one CMU and headed to the maintenance parking lot for some fun.

Dora’s cousin Diego made an appearance. Each team completed the following:

  • 100 – Merkins
  • 150 – CMU Overhead Press
  • 200 – LBC
  • 250 – CMU Curls
  • 300 – CMU Squats

One HIM performed the exercises while their battle buddy completed suicides across the parking lot with three stops. The PAX went above and beyond my expectations and knocked out Diego with minutes to spare.

Mosey back to the AO.

MARY:
No time. Diego was a beast.

COUNT-OFF & NAME-O-RAMA
7 HIMs didn’t let a little rain scare them away. No FNGs
CIRCLE OF TRUST/BOM:
IWhen faced with a problem that seems insurmountable, take a step back and attack it one piece at a time. As Booster said, “You eat an elephant one bite at a time.” Don’t doubt your abilities when faced with trials in life, use those trials to grow and you will be better for it.
MOLESKIN:
Shoutout to Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. Bagger has gotten word that his job in Atlanta is finally coming through and he will be moving in the coming month. It will be sad to see him move on, but we’re all excited for him as well.
ANNOUNCEMENTS:
The CSAUP is this Saturday at the Bomb Shelter. Start time is 6am and projected finish is 10-10:15am.

Ladders

THE SCENE: Mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Partner slingshot run to Suckmore.
P1 jogs while P2 does 4 squats and sprints to catch.
THA-THANG:
Going down the ladder
Round 1
10 Pull-ups
Run up Suckmore past cone
10 Merkins
Reduce by 1 rep each time
Round 2
10 Dry Docks
Bernie up
10 Monkey Humpers on 4-count
Reduce by 1 rep each time
Mosey back to grinder
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:
Bring a good attitude to all you do and you can change the mood of a whole room. Applies to your household, workplace or even out in the COT.
MOLESKIN:
ANNOUNCEMENTS:

surf and turf ruck

THE SCENE: 52* and rainy, great day to build some character
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Gear inspection and move out, no warm up here.  Gear included: all ruckers with rucks at challenge weight + water, one 60 pound sandbag (Irene), one 80 pound sandbag (Black Betty).  Ruck up and move to Emerald Youth soccer fields.

Quick warm up there:
Tempo squats
BAC forward
Chinooks (or Sudokus)
THA-THANG:

Workout began with pushup and situp test from APFT/Heavy PT test.  Partner up and hold each other’s feet, then fist on the ground for pushups while partner performs 2 minutes max pushups and 2 minutes max situps.  PAX to try to remember and see how they improve after 2 month winter challenge from Charity Challenges.

Next was to dine on some surf and turf, stolen from Brickyard workout A-Rod posted last week.

  • 100 yard bear crawl
  • Take a break with 5 rounds of Amazon complex with 60 pound sandbag
  • 100 yard crab walk (this was funnnn)
  • Another break with 5 more rounds of Amazon complex (burpee over bag, strict curl, clean, squat, press toss to next man)

Ruck up and move back towards start point.

Once back at start point for false finish, take sandbags off shoulders and hold them in front for some extra distance carries.  Basically walking and kicking the sandbag while smoking already toasty shoulders.  Trade out sandbags at even intervals.

No time for Mary, which was nice since it was soaking wet (though we already were too).

COUNT-OFF & NAME-O-RAMA
4 weirdos: Swanson, Pfeiffer, Amazon, Abort

BRICK

THE SCENE: 54 degrees and Rainy
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 25 IC

Team Mosey
THA-THANG:

BRICK workout completed. Run Hill/Parking Lot between each set of reps.

  • Burpees 2-4-6-8-10, 10-8-6-4-2 (Hill)
  • Rocky Balboas 2-4-6-8-10, 10-8-6-4-2 (Parking Lot)
  • Incline Merkins 2-4-6-8-10, 10-8-6-4-2 (Hill)
  • Capt. Thor’s 2-4-6-8-10, 10-8-6-4-2 (Parking Lot)
  • King Kong Thrusters 2-4-6-8-10, 10-8-6-4-2 (Hill)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
F3 BRICK: A single habit or act that is advantageous to you and others! We had 2 FNGs this morning! Welcome “Special Delivery” and “Tide”!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death Shall Die

THE SCENE: Sunny and pleasant, temps in upper 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Rockettes, 10 Temp Squats, 10 Windmills, 10 Little Baby Arm Circles Forward and Backward
THA-THANG:
Mosey to new restroom area by new parking lot.  We will do Pickett’s Charge to Admin Bldg.  Those finishing first circle back to retrieve their brothers.  We will next do 20 heel lifts regular, 20 with toes in, and 20 with toes out on the steps of the Admin Bldg.  We will next Bernie Sanders to roadway.

Mosey to dragon tail sidewalk and down to where cone is set up for Route 66.  We will do Route 66 up the dragon tail with the following exercises:

  • Squat Jumps
  • Dive Bombers
  • Imperial Walkers (four count)

Mosey to parking lot that is by entry way to Northern Ball Parks.  We will be running around corners, doing the following exercises:.  The corners show three sets of exercises because we will circle the parking lot three times.

  • Corner 1:  25 Merkins, 25 Diamond Merkins, 25 Carolina Drydocks
  • Corner 2:  (all of the following are 4 count) 20 Flutter Kicks, 20 American Hammers, 20 Hello Dollies
  • Corner 3:  (all are with CMU’s) 25 Overhead Presses, 25 Curls, 25 Rows
  • Corner 4:  25 Smurf Jacks, 25 Star Jumps, 25 Plank Jacks

Mosey back to AO.

MARY:
Planks with reaches.
COUNT-OFF & NAME-O-RAMA
Twelve men, no FNG’s.

BOM:

John Donne is an English Poet who lived in the 1500 and 1600’s.  He wrote a number of sonnets called his holy sonnets and his 10th holy sonnet is one of his famous ones that is now entitled “Death Be Not Proud.”  Donne, as a Christian, knows that, in God, he need not fear death.  In the first four lines (quatrain) he mocks death, saying that though some have called it mighty and dreadful, it cannot kill those it thinks it can overthrow, such as Donne.  In the second quatrain, Donne ironically praises death, noting that through it good men can finally rest from the suffering they face here on Earth.  In the third quatrain, Donne chastises death again, claiming it is a slave to “fate, chance, kings and desperate men.  How can death be proud when it only dwells within “poison, sickness and war?” In the final couplet of the sonnet, Donne delivers the final blow to death, turning death upside down.  Knowing that, through God, we who believe in Him shall live on into eternity, Donne points out the truthful irony:  once we die here on Earth, death no longer exists.  Once we die, death is no more – death dies!

Here is the beautiful sonnet.  Read it knowing that, through our faith in God, we need not fear death.  If we believe that God is eternal and that, through him, we live eternally, we have nothing to fear.

Holy Sonnets: Death, be not proud

Death, be not proud, though some have called thee
Mighty and dreadful, for thou art not so;
For those whom thou think’st thou dost overthrow
Die not, poor Death, nor yet canst thou kill me.
From rest and sleep, which but thy pictures be,
Much pleasure; then from thee much more must flow,
And soonest our best men with thee do go,
Rest of their bones, and soul’s delivery.
Thou art slave to fate, chance, kings, and desperate men,
And dost with poison, war, and sickness dwell,
And poppy or charms can make us sleep as well
And better than thy stroke; why swell’st thou then?
One short sleep past, we wake eternally
And death shall be no more; Death, thou shalt die.