F3 Knoxville

Post-Christmas Quad Burn

THE SCENE: 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Around the world x 5 each leg
  • High Knee Skips to other side of parking lot and back
  • A little of this/that
  • Michael Phelps

THA-THANG:

DORA. No partners. Do 20 reps then traversal. 5 Sets to 100. Hold boat until all finished set then move to next exercises.

  • Sprinting & Curls x 100
  • Lateral Squat Hops to bathroom & Decline Merkins x 100
  • Bernie & Bobby Hurley x 100
  • Frog Hops to bathroom & Dips x 100

Upsidedown Pyramid 15, 10, 5, 10, 15

  • Overhead Presses
  • Calf Raises

Box jumps x 20 2 rounds

MARY:

  • Homer-Marge-Mr. Burns R/L on Q
  • Peter Parker x 25
  • Leg Climbers x 15 each
  • ABCs on Q

COUNT-OFF & NAME-O-RAMA
7 PAX including 1 FNG Larry
CIRCLE OF TRUST/BOM:

F3 is important. It helps us grow and change and get better. I’m reminded of Fight Club when the narrator is laying out the ways they have changed their lives to revolve around Fight Club. In the same way I have changed my life around F3. I clip my nails so I don’t break one on the concrete, I don’t stay out late at the bars with friends on Fridays because I don’t want to squander an opportunity at F3 the next morning, I push myself harder in my other workouts just thinking about you guys out here. F3 is an opportunity each and every time you show up. Make the most of it.

MOLESKIN:

ANNOUNCEMENTS:

Many Happy Returns

THE SCENE: Some sort of 20’s… But dry and calm so it’s not really cold.  Except them stones!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30
Cossack Squat Tempo IC x16 (8 each leg)
Hindurkins x15 IC
Al Gore Tuck Jump x7 (I thinK)
LBAC IC x20 Fwd, x20 Bwd
OK, time to open the present! Box Cutters IC x30

THA-THANG:
Mosey to the Pee Rock pile to pick out your gift – CMU-ish pee rock
Great… Now you have to pretend you love it. Hold it proudly above your head for a lap around the parking lot!
Drop this one in a parking spot, head over and grab 2 hand-size pee rocks. Drop in adjacent spot

Pick up the CMU-size pee rock, move about 20 yards away and form 2 single-file lines.
Now it’s time to wait in line to exchange your gift.
To pass the time waiting in line, do an exercise. Start with curls.
First man in each line runs to the service desk to exchange CMU-size for 2 hand-size and a new exercise.
He heads to the back of the line and the next PAX makes the exchange. When 2-rocks gets back to the front, run down and switch to 1-rock and a new exercise:

One Rock Two Rocks
Curl Man Makers
Fwd Shoulder Raise Side Raise
Rows Wax On/Off
Tricep Extension Raise the Roof
Goblet Squat Bent Over Side Raise

MARY:
Standing in line always takes longer than you think… No time for Mary this morning!
COUNT-OFF & NAME-O-RAMA
14 PAX, no FNGs
CIRCLE OF TRUST/BOM:
We exchanged gifts with my in-laws on Christmas Eve night.  They headed home, and then the next morning we found the gift cards that we’d given them sitting on the side table where they had left them.  It made me think about the fact that just being offered a gift isn’t everything. You have to reach out and take it, a conscious act of receiving.  Some of God’s gifts we just get (and often take for granted), no acknowledgement or recognition required.  A sunrise, our next breath, a baby’s laugh… But His greatest gift requires an act of receiving or it just sits there like my in-laws’ gift cards. Theirs for the taking, yet unused.  Be sure you’re not leaving God’s greatest gift for you sitting on the table.
MOLESKIN:
That circuit took much longer than I expected… I was thinking we’d run through it twice, then maybe I’d need to fill the time with some 7’s or something… Not so! Made it about 97% through once before we ran out of time.

Gonna be feeling a tingle in the fingertips all morning from the freezing pee rocks!

Great to be out this morning with my F3 brothers working off some of that goo!  Coffeeteria was a good unwind as well.
ANNOUNCEMENTS:
February 24th – Bomb Shelter CSAUP!

Sugar Cookie Shake Down

THE SCENE: Clear, cold, and awesome
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles x 10 ED IC

Mtn Climbers x 20 (4ct) IC

SSH x 25 IC

Tempo merkin x 20 IC

THA-THANG:

Mosey to large parking lot

Dora 1-2-3: Partner up.

P1 begins exercise while P2 runs 75 yards. Flap jack and P2 picks up count of exercise.

100 merkin, 200 LBCs, 300 Squats

Bearway to Heaven: 7 cones at extending distances. Bear crawl to cones and run back to start. At each cone begin with 7 burpees, run back, bear crawl to next cone for 6 burpees. Continue until cones and burpees are completed.

Mosey back to AO

7s: Step-ups and Incline merkins

MARY:
10 box jumps, 30 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you are going to make a New Years resolution, make it something you can work towards or manage. All these resolutions that are made and not completed cause people to feel like failures. Set your goal on something that you really want to accomplish and that you can put you heart and mind behind. Don’t start something that you know will end up in failure and cause you to feel like a failure.

Best Game of Dirty Santa Ever

THE SCENE:   Warm, windy, wet and very very DARK

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • 4ct Merkins IC x 10
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 5

THA-THANG:

Played a game of Dirty Santa.   PAX numbered off & picked gifts from the bucket in numerical order.   PAX had the choice of drawing a new gift, or if they’re feeling especially sadistic, they could choose to “steal” a gift from a previous PAX and we would repeat the stolen exercise.   Sadly no one stole….here were the gifts chosen (not in order chosen:

  1. Stay where you are.  20 Speed Skaters, 20 Carolina  Dry Docks, 20 Reverse Lunges, 20 Flamingo toe touches.
  2. Indian Run while singing Here Comes Santa Claus.   Stop once each PAX has been the “indian” 3 times.   We quickly found out we don’t know the words to this song so we changed it to Rudolph the Red Nosed Reindeer…
  3. Mosey to soccer field.   Burpee Broad Jump across the narrow width of the field.
  4. Mosey to another soccer field.   Wind Sprint the length of the field.  Start at 25%, then increase to 50%, 75% & 100%.    Rinse & Repeat x 3.
  5. Stay where you are.  10 Burpees, 10 Thrust Merkins, 10 Smurfjacks, 10 Plankjacks.  Rinse & Repeat x 3.
  6. Mosey to concrete bleachers.   Incline Merkins x 50,  Decline Merkins x 50,  Box Jumps x 50
  7. Mosey to playground.   10 Pullups, 10 Burpees, 10 Plankjacks, 10 Squatjumps.   Rinse & Repeat x 2.
  8. Mosey to soccer field.  Inchworm Merkin across the short length of the field.
  9. Stay at soccer field.  Bernie Sanders across the field, then Groucho walk back across.
  10. Back at the AO.  Monkey Humpers while singing Jingle Bells.

MARY:

  • Flutter kicks x 15
  • Gas Pumps x 15
  • Box cutters x 15
  • Hello Dollys x 15
  • Slutter kicks x 15

COUNT-OFF & NAME-O-RAMA
10 PAX:  Mayberry, Frosty, Booger, Hammock, Waxjob, Sharpie, Showcase, Gibbler, Butters, Bartman

CIRCLE OF TRUST/BOM:
Jesus Christ is the real meaning of Christmas.  This morning we took time to listen to the Christmas Story from Luke 2:

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.) 3 And everyone went to their own town to register. 4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them. 8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” 13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, 14 “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” 15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” 16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.  21 On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

MOLESKIN:

ANNOUNCEMENTS:

Co-Workers

THE SCENE: Bizarro winter warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Woodshack’s Hungry Hippos x 2 rounds

THA-THANG:

Suicides on the Educator:
12 Wide Merkins
Run halfway up, 12 incline LBC
12 One-handed Merkins
Run all the way up, 12 thruster Merkins
Drop reps by 1 each time
Gap jumps over path x 20

MARY:
Boat for 1 minute to cash out
COUNT-OFF & NAME-O-RAMA
11 including 2 FNG Squirts and Handy
CIRCLE OF TRUST/BOM:

With some time off really take the time to appreciate the people that will surround you the next few days. Sometimes we are too rushed or stressed or self-consumed to stop and actually listen to another person. Bask in the conversations and really hear what the people closest to you have to say. Try to understand how they see the world and relate to them in a new way.

MOLESKIN:

Bomb Shelter rucking crew tore it up beforehand too with some good PT.

ANNOUNCEMENTS: