F3 Knoxville

Hot evening for Superocho

THE SCENE: Hot and humid, temps close to 90
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Bottle openers, 10 Windmills, Little of This, Little of That
THA-THANG:
Mosey to parking lot across the street and a little north of playground.  We will do the following exercises at each corner of the parking lot:

  • Southwest corner:  20 Merkins, then bear crawl to next corner.
  • Southeast corner:  20 Big Boys, then sprint to next corner.
  • Northeast corner:  20 Jump Squats, then bear crawl to next corner.
  • Northwest corner:  20 Squat, then sprint to next corner.

Rinse and repeat above but do Bernie Sanders instead of sprint.

Mosey to playground.  We will do the following exercises and run to the areas where exercises are to be performed:

  • Benches on playground:  20 Bench Jumps
  • Dugouts at ball field:  20 knees to chest while handing from overhead rafter in dugout.
  • Picnic tables in pavilion:  20 Picnic Table Pull-ups
  • Flag just north of pavilion:  20 Carolina Dry Docks

Mosey short distance to pavilion.  We will, with our backs to wall, do one minute squat.

Mosey to serpentine sidewalk that is south of parking lot located south of playground.  We will do “14’s” where we lunge to first light, run past next four lights, lung to next light, run past next four, etc. all the way to the perimeter trail.

Mosey to shaded area on perimeter trail just south of Cardiac Hill.  Do 20 American Hammers.  We will then run up Cardiac Hill, stopping to do the following exercises at the turns in the trail:

  • Turn one:  20 Flutter Kicks (four count)
  • Turn two:  20 Bicycle Kicks (four count)
  • Turn three:  20 Decline Merkins
  • Turn four:  20 Bench Lifts

Mosey to shaded area by stop sign at northeast corner of admin bldg.  20 Hello Dollies.

Mosey to AO.

MARY:
Boat Canoe.
COUNT-OFF & NAME-O-RAMA
14 men.  We picked up a Flying EH who was our FNG.  He is Brian Pitstick whom we named “Sparkler.”
CIRCLE OF TRUST/BOM:
God made us.  We stand naked before God.  He knows every inch of us and knows everything about us.  So, why hide information from God?  When you pray, when you talk to God, reveal it all, everything.  He sees it anyway but wants a relationship with you and wants you to talk to Him about it.  He is there for you.  He understands you.  He loves you.  You need not hide from Him.

Multi-Directional

THA-THANG:
Seabiscuit (Sprint, Lunge, Bearcrawl, Sprint)

  • 15 Hand-release Merkins
  • 15 Jump Squats
  • 15 4-count Flutter Kicks
  • ***When completing lap, only face one direction (forward sprint, side shuffle, backpeddle, side shuffle)***

Wheel Barrow relays

Merkin Ring-of-Fire to 4 reps

 

Route 66

THE SCENE:  70 degrees, 95% humidity, clear skies with just a sliver of reflection after the new moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup of SSH x10, Cherry pickers x10, front and back arm circles x10 each, Michael Phelps shakeout, and parking lot mosey.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.

Route 66 was a 0.37 mile loop including a Mt. Crumpet climb.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The workout consisted of six laps on Route 66.  New Mexico was at the top of Mt. Crumpet.  The listing of the workouts at each station is below:

  • Missouri State Line

    Lap 1: CMU Squats x11

    Lap 2: Dips with CMU x11  Carry CMU to Kansas

    Lap 3: Squat Jumps x11

    Lap 4: Dry Docks x11

    Lap 5: BBS x11

    Lap 6: SSH (4 count) x11

  • Kansas State Line

    Lap 1: Merkins x11

    Lap 2: CMU Upright Rows x11

    Lap 3: CMU Dips x11  Carry CMU to Oklahoma

    Lap 4: Squat Jumps x11

    Lap 5: Dry Docks x11

    Lap 6: BBS x11

  • Oklahoma State Line

    Lap 1: SSH (4 count) x11

    Lap 2: Merkins x11

    Lap 3: CMU Swings x11

    Lap 4: CMU Dips x11  Carry CMU to Texas

    Lap 5: Squat Jumps x11

    Lap 6: Dry Docks x11

  • Texas State Line

    Lap 1: BBS x11

    Lap 2: SSH (4 count) x11

    Lap 3: Merkins x11

    Lap 4: CMU O.H. Press x11

    Lap 5: CMU Dips x11  Carry CMU to New Mexico

    Lap 6: Squat Jumps x11

  • New Mexico State Line (Top of Mt. Crumpet)

    Lap 1: Dry Docks x11

    Lap 2: BBS x11

    Lap 3: SSH (4 count) x11

    Lap 4: Merkins x11

    Lap 5: Lunge Dead Lift x11/arm

    Lap 6: CMU Dips x11  Carry CMU to Arizona

  • Arizona State Line

    Lap 1: Squat Jumps x11

    Lap 2: Dry Docks x11

    Lap 3: BBS x11

    Lap 4: SSH (4 count) x11

    Lap 5: Merkins x11

    Lap 6: CMU Curls x11  Carry CMU to California (Back to the AO)

  • California State Line

    Squat Jumps x11

    Dry Docks x11

    BBS x11

    SSH (4 count) x11

    Merkins x11

Completed 5 laps as outlined but had to abbreviate Lap 6 and the California State Line workout.  We went over by almost 2 minutes.  This would have fit better with a Saturday, 1 hour, workout.  Note that there were 66 exercise reps on each lap, and, if completed, there are 66 of each type of exercise or CMU type reps.

MARY:
No time today.
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:
I’m not a big TV watcher but the show, China Beach, from the late 80’s to early 90’s ranks in the top three.  One of the most memorable to me is about the boy in the pants – a soldier with his leg blown to pieces.  The “pants” was an inflatable cuff put on his right leg to try to stop the bleeding.  It wasn’t working and Nurse Colleen McMurphy knew it.  The boy in the pants was going to die, they prepare him for death, and then deflated the pants.  He died while McMurphy was kissing his lips, a gesture she initiated.  Fast forward 15 year to a scene where McMurphy is holding her young daughter at the Vietnam War Memorial.  She points to one of the more than 57,000 names on the wall, pours some sand from the medivac base of China Beach at the base of the wall, and slowly walks away.  Her voice is dubbed into the scene and she says, “Lawrence F. McClintock from Littleton, CO.  He loved football. His friends called him Lurch.  I thought I had forgotten his name but, like he said, I didn’t.”  She pauses and continues, “I couldn’t save them all … but I save some of them.”

James Shaw, Jr. is the man that wrestled an AR-15 away from the shooter at a Waffle House near Nashville less than 3 months ago.  He claims that he was not a hero but that he was only trying to save himself.  In later interviews he would repeat that claim but would add that he regrets that he did not do something quicker so that perhaps some or all of the 4 others would have survived.  He may not have save them all but he certainly saved many.   Like McMurphy in China Beach, there was reason to be joyful, yet there was regret in looking back.

Not many of us will have the opportunity to make a difference like McMurphy or Shaw, but that doesn’t exclude us from looking back and wishing we had done things differently.  It could be in a relationship, work performance, a knee jerk reaction with anger or impatience.  The message today is to quit dwelling on the past.  Yes, use it as a learning experience, use it to be better today, and better when all the future tomorrows becomes todays.  In our Christian faith walk remember that when we fail God, our sins have already been atoned.  Make no mistake, God hates our sinful nature, but with the saving grace of Jesus and the sanctifying power of the Spirit we will more closely walk with Him – no regrets.
MOLESKIN:
Flash brought up a family mourning the loss of their 7 year old son to cancer.  I failed to remember to mention that in my closeout prayer.  Flash, I have lifted them up several times since this morning.  Sorry for my oversight.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Pavalon Strikes Back

THE SCENE: 72 & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • This/that stretch
  • Tempo Squat x 10

THA-THANG:

  • Mosey to base of Matterhorn
    • Climb Matterhorn by running forward to 1st light pole, then do 30 squats.  Mosey back down to the speed bump, do 30 squats.  Bernie Sanders all the way to the top, do 30 squats.   Abs until the 6 catches up.
  • Mosey to Pavalon
    • DORA 400.   Pick an battle buddy and do 100 DORA reps of the following exercises while partner runs to the gate and back.
      1. Pull-ups
      2. Iron Mikes
      3. Knee-ups
      4. Burpees
  • Mosey back down the Matterhorn.  Go down to the 2nd light pole, stop and Bernie Sanders back up to the first light pole, then run all the way down.  Wagon wheel at the speed bump to pick up the 6.

MARY:

  • Gas pumps x 20
  • Side crunch x 10 each side

COUNT-OFF & NAME-O-RAMA
9 total:  Tweet-E, La-Z-Boy, Rainfly, Trap Door, Bueller, Landline, Ribbed, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about keeping good habits in place.  The past 3 weeks have been chaotic for me:  vacation, family in town, etc.  It’s all led to bad food choices, bad sleep choices, less workouts than usual, and just general laziness.   It always surprises me just how little it takes for life to get in the way of my healthy habits.  I always think I won’t be affected, but I always am to some degree.  Be cognizant of the good habits you’ve developed in your life and work to keep them a priority:  time with your family, your diet, your daily quiet time, your exercise routine, your sleep.

MOLESKIN:

Small group today for a Tuesday….we’ll give the Superocho guys a pass for missing!

ANNOUNCEMENTS:

Morning Mosey

THE SCENE: Humid, about 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back (4ct) x 15 each way

Overhead claps (4ct) x 15

Overhead air press (4ct) x 15

A little this/that and Michael Phelps

Hamstring stretch
THA-THANG:
About a 3.6 mile mosey along the riverfront and through downtown.  Various stops along the way for rest/exercise: 1 cliff hanger Merkins x 15. 2 cliff hanger Merkins x15 then hold plank while partner does 10 squats while holding other partners legs.  3 Squats (4ct) x 15.  4 flutter kicks 4(ct) x 15 and American hammers (4ct) x 10.  5 lunge bridge yellow line to yellow line.  6 5 big ball pull-ups.  Finish at AO.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
25 HIMs.  No FNGs.  Moana, Thread Count, Bob Ross, Guano were also present and I could not find their tag.

CIRCLE OF TRUST/BOM:
“You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”
‭‭Matthew‬ ‭5:13‬ ‭NLT‬‬

MOLESKIN:
Prayers for Preacher and his new job/upcoming move to Arizona, Sliderule’s family with the loss of his mother, Butterfly’s wedding this weekend.