F3 Knoxville

Nightmare Before Christmas ’18

THE SCENE: Cold & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Mosey to Market Square

Escalator using 4 corners: Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 15x Jump Squats
Corner 2: 10x Bodybuilders, 15x Crab Cakes (4ct)
Corner 3: 10x Bodybuilders, 15x Sit-up-ups
Corner 4: 10x Bodybuilders, 15x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about the importance of being present for friends/family during the Holiday season

MOLESKIN:
ANNOUNCEMENTS:

One more 18 beatdown

THE SCENE: Low 50s, perfect temp to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x12 IC
Shoulder taps x12 IC
Tempo merkin x12 IC
Tempo lunge x12 IC
SSH x31 IC
THA-THANG:
Collect keys and mosey out of the A.O. toward the amphitheater.  Run under the bridge and through the seldom used part of the park, pausing at the statue for a round of leg blasters.  20 squats, 20 lunges, 10 air squats all done in cadence and no break in between.  Shake your legs out and continue Mosey.  Cross Cumberland Avenue and run up Estabrook behind the engineering buildings until reaching the stairs of Mordor.

Partner up for a Dora workout.  One man performs exercise while the other runs to the stop of the stairs, performs two burpees, and runs back down the stairs to relieve his partner.  Flap jack, all exercises cumulative between partners. 150 reps of each exercise:

  • Bulgarian split squat (using benches)
  • Ranger merkins
  • American hammers on 4-count
  • Overhead claps on 4-count

Recover and 10 count.  Routine took up the entire workout (glad I didn’t say 200 reps of each) so we head back to A.O. for Mary.

MARY:
Flutter kicks x20 IC
Captain Thor up to 5:20
Q favorite of Boat/Canoe until time ran out
COUNT-OFF & NAME-O-RAMA
16 Strong including 2 FNGs: Swanson, Cowbell, Half Caff, The Voice, Stagehand, Passport, Reverb, Rousey, Soot, G6, Hot Topic (FNG), Amazon, Blackout (FNG), Jenner, Huey, Abort
CIRCLE OF TRUST/BOM:
New years always bring about resolutions of people trying to set goals, some of which are too vague or too difficult to be obtainable (nothing wrong with resolutions, or setting high goals).  During this time of year, challenge everyone to think of one word they can choose to try to improve different aspects of their life, this stolen from an F3 podcast I listened to.  Examples of words I heard or found were Present, Change, Joyous, Purposeful (what I’m leaning towards).

The point is to let that word improve all aspects of your life instead of just choosing one thing you may or may not do.  In my case, to be purposeful with what I do.  Move and workout with purpose, love those around me with purpose, perform my job with purpose.  LIVE with purpose.
MOLESKIN: Continue to pray for Butterfly and his wife Chelsea and she tries to figure out what has been causing her medical issues; pray for Soot, Huey, and Hot Topic as they return back to station and for Soot’s possible deployment; pray for the Corcoran family who lost their son in a car accident Saturday night; pray for Stagehand as he travels to Florida to be present with his family; pray for our community and our brothers as we close out this year and begin 2019.

10 reasons to get better on the last day of 2018

THE SCENE: warm…50!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • Mosey across parking lot

THA-THANG:
New Year’s Eve countdown…..we knocked out the following:

 

MARY:

It was quick.  30 seconds of holding a low plank.

COUNT-OFF & NAME-O-RAMA
5 men:  Bagger, Pinkeye, Mr. Clean, 5K, Bartman

CIRCLE OF TRUST/BOM:
As I read through the Bible I am certain that the majority of men God used throughout history didn’t fully understand their circumstances or God’s plan at the time.  Some did.  I think Paul did, and Abraham, and Joseph, and probably King David.  Outside of a select few, the majority of “big names” in the Bible were simply faithful to God’s teachings and He used that faithfulness in a mighty way.  12/31 is a day we all tend to reflect back on the previous year.  What went right, what went wrong, are we where we thought we’d be in our career, lessons learned, etc, etc…  As you recall the past 12 months, remember that God’s plan to bring glory to himself has not faltered.  Regardless of the circumstances 2018 brought into your life, our job as Christian men is to be obedient to God’s word and his commands.  When we do this, we are doing the same thing that countless heroes of the faith have done before us….we are surrendering ourselves to Christ’s will and letting him take control.

MOLESKIN:

ANNOUNCEMENTS:

12 Days

THE SCENE: Foggy and 46 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab CMU and mosey to Mt Crumpit.  Stopped five times to do SSH, Little Baby Arm Circles (Forward and Backward), Cherry Pickers, and Hillbilly Walkers
THA-THANG:

12 DAYS OF BOMB SHELTER

Start with #1, then perform #2 then #1, then #3, #2, #1.  Continue until reach #12 and do all numbers down to #1.

1 Bernie ascent of Mt Crumpit

2 x 10 yard Bear Crawl

3 BBS/American Hammer (progressive to 3 BBS/12 Hammers)

4 All Americans (8 count)

5 laps around the fountain

6 Burpees

7 CMU Goblet Squats

8 CMU Derkins

9 CMU Triceps Extentions

10 CMU Swings

11 CMU Squat Presses

12 Overhead CMU lunges (12 per leg)

Most made it into #9 or #10.  Called everyone together with about 12 minutes left and everyone worked the routine (#12 down to #1) before heading back to the AO.

MARY:
Stopped three times on the way back to the AO to do protractors, LBC’s, and flutter kicks.  Returned CMU’s and started Count Off.
COUNT-OFF & NAME-O-RAMA
8 including second timer Lay Up and Bagger who is making the AO rounds.
CIRCLE OF TRUST/BOM:

Winter of My Life (Author Unknown)

You know, time has a way of moving quickly and catching you unaware of the passing of years.  It seems just yesterday that I was young, just married and embarking on my new life with my mate.

And yet, in a way, it seems like eons ago, and I wonder where all the years went. I know that I lived them all…..

And I have glimpses of how it was back then, and of all my hopes and dreams…..But, here it is…..the winter of my life and it catches me by surprise….

How did I get here so fast?  Where did the years go and where did my babies go?  And, where did my youth go?

I remember well……seeing older people through the years and thinking that those older people were years away from me and that winter was so far off that I could not fathom it or imagine fully what it would be like.

And so, now I enter into this new season of my life unprepared for all the aches and pains and the loss of strength and ability to go and do things. I know that though the winter has come, and I’m not sure how long it will last,
when it’s over…..it’s over!

Yes, I have regrets.  There are things I wish I hadn’t done…..things I should have done.  But, indeed, there are many things I’m happy to have done.

It’s all in a lifetime…..
So, if you’re not in your winter yet……
Let me remind you…..
It will be here faster than you think!

So….
Whatever you would like to accomplish in your life…..Please do it quickly!  Life goes by so fast.  Do what you can today, because you can never be sure whether this is your winter or not!  You have no promise that you will see all the seasons of your life…..

So, live for good today and, say all the things that you want your loved ones to remember…….

“Life is a gift to you.
The way you live your life is your gift to those who came after.
Make it a fantastic one!”
Remember, yesterday is history,
Tomorrow is a mystery,
Today is a gift….
LIVE IT WELL!!

We likely will begin to know when the winter comes as we live longer into our 60’s, 70’s, or 80’s but winter can come early for us.  I remember Gary, a friend I played baseball through high school with.  His winter came at age 23 as did my brother-in-law, Tom, at age 27.  There winter lasted days and weeks. Then there was my hiking buddy, Gig.  His winter came at age 49 and lasted three years. Or Gail, whose winter started 8 years ago and ended last month.

We cannot forecast our winter but we can live our life knowing that it will come.  Jesus told us how to do that when he said that we should love the Lord, our God, with our entire being.  Likewise we should love our neighbor (friends, enemies, and those we don’t know) as we love ourselves.   As the writer of the text above wrote, “The way you live your life is a gift to those who came after.”

MOLESKIN:
Pray for Pinnocchio’s friend Derrick involved in a head on crash on December 22nd.  He is facing a long recovery.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee Beatdown

 

THE SCENE: Gloomy 45 degrees 19 HIM’s got after it Today

F3 WELCOME & DISCLAIMER

5:30 COT

  • Side Straddle Hop x 20
  • 2 Burpee
  • Arm Circles x 15 each way
  • 4 Burpee
  • Imperial Squat Walkers x 20
  • 6 Burpee
  • Cherry Picker
  • 8 Burpee

Escalator on the mosey(String of pearls style) – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run 50 yards
  • 10 reps+20 reps next exercise, run 50 yards
  • 10, 20, 30 reps, run, 50 yards
  • 10, 20, 30, 40 reps, run to start
  • Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

SheHateMe –5 Sets Run50 yards between sets.
-10 Lunges (20 movements)
-10 Burps (Burpees without the pushup and the standing)
-10 Pushups

Rows and Box Jumps – Partner up

  • 10 rows
  • 10,9,8,7,6,5,4,3,2,1 Box Jumps.

Cloud

  • 10 Colombian neck ties
  • 20 Flutter Kicks

Mary

  • Proton Parker x 10