F3 Knoxville

Admitting mistakes

AO: asylum-am
Q: TRC/Crab legs
PAX: F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), P3, Pac-man, Snitch (Cory Beilharz )
FNGs: None
COUNT: 6
WARMUP: SSH, this / that, Abe’s, baby arm circles

THE THANG: Trifecta, pull ups, Everest, Overlook

MARY:

ANNOUNCEMENTS:

COT: Brothers, none of us are perfect. And, we will make mistakes. Give yourself grace, admit them, and sometimes, even apologize. It makes a world a difference.

New Moves

AO: dogpound
Q: Madoff
PAX: Mayberry, Earmuffs (Dan Studt), Lightweight, I-Beam, Unibráu (Nick Robinson), Lt. Dan, Waxjob, Slipnot
FNGs: None
COUNT: 9
Warm Up
15 SSH
15 Rockettes
Down Dog to Up Dog x10
Tie Fighters 10 Forward 10 Backward
10 Big Arm Circles
Run up the hill
10 dips and 10 slow incline merkins
Run to Rock Pile

Workout
4 Sets
30 – Pendulums Overhead
15 each side – Cross drop to press
15 each side – Oblique crunch reach
10 box jumps

2 sets (some were in 3rd)
Plank Should Taps x20
Box Plank Walk Ins x20
Oblique Crunch 10 each side
20 toe taps (v up)
Run up Hill, return, and Repeat

Mary
Ring of Fire – 1, 2, 4 air squats hold at bottom
10 air squats 4 count in cadence
25 box cutters
10 cherry pickers

A Saga Begins

AO: the-project
Q: Biohack
PAX: OBrother, Papa Lock, Tom Tom, slappy, Mathlete, 3-Peat (Carlos Rodriguez), Biohack, Steamer, Redwire
FNGs: None
COUNT: 10
Warm up

A long, long time ago
In a galaxy far away
-Projectivator from 6 (only 6 real movies)

Naboo was under an attack
-Tempo merkins

And I thought me and Qui-Gon Jinn
Could talk the Federation into
Maybe cutting them a little slack
-Cherry pickers

But their response, it didn’t thrill us
They locked the doors and tried to kill us
-Seal Squats

We escaped from that gas
Then met Jar Jar and Boss Nass
-Shake it out

The Thang:

We took a bongo from the scene
And we went to Theed to see the Queen
-Death march to the recruiting center

We all wound up on Tatooine
That’s where we found this boy…
-Grab a block

[Chorus] -5 blockees
Oh my, my, this here Anakin guy
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon, I’m gonna be a Jedi”
“Soon, I’m gonna be a Jedi”

-To the stairs; run the stairs between exercises
[Verse 1]
Did you know this junkyard slave
Isn’t even old enough to shave?
-30 Heavy big boys

But he can use the Force, they say
-10 Thrusters

Ah, do you see him hitting on the queen
Though he’s just nine and she’s fourteen?
Yeah, he’s probably gonna marry her someday
-30 Curls

Well, I know he built C-3PO
And I’ve heard how fast his pod can go
-30 Goblet Squats

And we were broke, it’s true
So we made a wager or two
-30 overhead press

He was a prepubescent flyin’ ace
And the minute Jabba started off that race
Well, I knew who would win first place
Oh yes, it was our boy
-10 man makers

[Chorus] -5 Blockees
We started singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi””

[Verse 2]
Now we finally got to Coruscant
The Jedi Council we knew would want
To see how good the boy could be
-30 heavy lunges

So we took him there and we told the tale
How his midichlorians were off the scale
And he might fulfill that prophecy
-30 tricep extensions

Oh, the Council was impressed, of course
Could he bring balance to the Force?
-hold block over head and stand on 1 leg for 30 sec

They interviewed the kid
Oh, training they forbid
-30 2 count American Hammers

Because Yoda sensed in him much fear
And Qui-Gon said “Now listen here
Just stick it in your pointy ear
I still will teach this boy”
-5 Urkey Durkeys

[Chorus] -5 Blockees
He was singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi”

[Bridge]
We caught a ride back to Naboo
Cause Queen Amidala wanted to
I frankly would’ve liked to stay
-30 Heavy LBCs

We all fought in that epic war
And it wasn’t long at all before
Little hotshot flew his plane and saved the day
-20 Heavy Squats

And in the end, some Gungans died
Some ships blew up and some pilots fried
-20 Good Mornings

A lot of folks were croakin’
The battle droids were broken
-10 Thrusters

And the Jedi I admire most
Met up with Darth Maul and now he’s toast
Well, I’m still here and he’s a ghost
I guess I’ll train this boy
-10 Man Makers

[Chorus] -5 Blockees
And I was singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi”

[Outro] -5 Blockees
We were singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”

Word:
What was the best part of Episode 1? This parody song by Weird Al. Sometimes it’s better to quit while you are ahead. Perhaps George Lucas should have stopped after making the 3 original movies.

Look at your life. Are there areas where you should be content? Areas where you push to hard to attain the next thing? Are you trying to run up the score in money or status? What scoreboard matters in your life? What matters in eternity?

Rounds Down Range

AO: the-farm
Q: Lightweight
PAX: Madoff, Choir Boy, Aladdin, Einstein, MSG
FNGs: 1 MSG
COUNT: 6
WARMUP:
SSH
Arm circles
Tempo Squats
Burpees

THE THANG:
Mosey to the Stairs

Bottom of the stairs: merkins and bbs
Calf raises up the stairs (2 sets)
Mosey to small pavillion
Small pavillion: Dips and step ups
Lap around the playground back to the bottom of the stairs.
Rinse and repeat
Start with 24 reps of each exercise dtoppi g 4 each round

Mosey back to flag

MARY: Flutter kicks × 24, boat canoe

ANNOUNCEMENTS:
Hardship hill

COT: Have you brought anyone with you in awhile, maybe it’s time to make an effort to EH your circle

CMUs and Stairs

AO: thequacken
Q: Z-Pack
PAX: Evan Wilson
FNGs: None
COUNT: 2
WARMUP:
Standard Z-Pack Warmup
SSH IC
Abe Vigoda
Cherry Pickers IC
Little This & That, These & Those Shoulder Stretch
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Over Head Claps IC
Mountain Climbers IC

THE THANG:
CMU workout using Tabatha timer. Six CMU exercises for 45 seconds each then 10 seconds rest.
1. OH Press
2. Curls
3. Decline Merkins
4. Flutter Kicks while pressing the CMU
5. Squats
6. Rows
Travel to 1st set of stairs – go up and down stairs 5 times with CMU.
Repeat CMU exercises.
Travel to 2nd set of stairs – go up and down stairs 5 times with CMU.

MARY:
no
ANNOUNCEMENTS:
none
COT:
Coming off the GTE this past weekend, I wanted to share with Skid Murse about the event and specifically the most emotional and inspiring moment of the weekend for me. It was of course the log carry. I was in Blue Platoon and the log evolution was a terrible struggle. I was under the log for awhile, then with a sandbag, switching like this for sometime. Occasionally I had a break with no weight. The log beat us down pretty quickly and the cadre took two of our three sandbags away. Spellcheck was platoon leader. He gave me a break from the log and I got the remaining sandbag and the flag to carry for the rest of the evolution. The remainder of the the platoon (18 guys) were under the log. We inched on, and the cadre told us we had 1.2 miles to the destination. Then a few minutes later, like angels descending, Red Platoon with their red headlamps began pouring down onto Neyland Drive and rescued Blue from our burden. I get choked up thinking about it. Red Platoon had already finished their log carry and was given the choice to come back for us or not. They didn’t hesitate to come back for their brothers. Red perfectly demonstrated the F3 Credo “Leave no man behind, and leave no man where you find him.” It was awesome!