F3 Knoxville

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday

The Project Murph

THE SCENE: clear, comfortable, and perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mountain climbers, tempo merkins, arm circles, tempo squats
THA-THANG:
Today’s workout is the May metric workout: the Murph.

  • Run 1 mile
  • 100 pullups
  • 200 merkins
  • 300 squats
  • Run 1 mile

Each PAX may break up the run and reps how they see fit. Recommended 5, 10, 15 on the reps for 20 rounds.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 got it done today at the Project!
CIRCLE OF TRUST/BOM:
Today’s tribute workout is to the sacrifice that Michael Murphy made for our nation. It got YHC thinking about the sacrifices that we make or should make. Countless times in the Bible we are told to put others before ourselves. Their desires before our own. While our life might not be in the line, much of the time our ego and pride are. Pride is not a godly trait. I will leave you with this passage.

“Do not love the world nor the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world, the lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world. The world is passing away, and also its lusts; but the one who does the will of God lives forever.”

1 John 2:15‭-‬17 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Monday! Setup following rampart AO flag handoff on Saturday.

Let’s Just Get Through It

THE SCENE:
Low 50’s. Kind of quite perfect.
F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

  • SSH 20
  • Willie Maze Haze/Cherry Pickers IC
  • Imperial walkers IC 20
  • Graddy Corns IC 20
  • Little baby arm circle IC 20
  • Reverse baby arm circle IC 20
  • Shoulder taps IC 20
  • Mosey
  • Sprint follow by Monkey Humper IC 20
  • Sprint follow by Burpees 10
  • Sprint follow by handstand merkins 10 with partner (2 rounds)

THA-THANG:

Mosey to pull-up bars.  Using pull-up bars as first station.  Add three more stations about 25 yards apart.  In a line so that 4th station is 100 yards out.  Then starting at pull-up bars.  Do the following:
1st – 10 Pull-ups
2nd – 10 Burpees
3rd – 30 Prisoner squats
4th – 30 Merkins.
R&R three times.

Mosey to pavilion (picnic tables). 2 rounds of 20 Dips, 20 Durkens, and 20 step-ups

Mosey back to flag.

MARY:

AMRAP ab exercises of: ”AWFL”  10 each 2 times through.
-American Hammer
-WWII Sit-ups
-Freddie Mercury
-LBCs

2 Supermans for last minute.

COUNT-OFF & NAME-O-RAMA
15 Good Men.
CIRCLE OF TRUST/BOM:

Finishing something isn’t always the same.  How you approach it varies.  And it should vary.

MOLESKIN:
For Anchorman’s Grandmother’s 80th birthday celebration; For my father’s loneliness and situation in Indiana; For Curry’s 20th anniversary and many more.

ANNOUNCEMENTS:

“You’re Not Handsome Enough to Be Blindside” and other rude things PAX say

THE SCENE: Gagging, I mean gorgeous.
F3 WELCOME & DISCLAIMER

An unnamed, smart-mouthed PAX besmirched the good name of Krystal.

WARM-O-RAMA:
SSH, Grady Corns, Tempo Squats — All IC x12 (also known as a sackful)
THA-THANG:
A number of hot, steamy, onion-scented exercises were performed. These included:

  • Bermuda Triangle: Squats, Squat Jumps, and UGA Cheerleaders at the corners; lunge between. A sackful of each exercise. Rinse and repeat x3.
  • Bermuda Triangle: Box Cutters, BBS, and Flutter Kicks at the corners; bear crawl between. A sackful of each exercise. Rinse and repeat x3.
  • 12s (*ahem* also known as a sackful): american hammers at top of the world, step-ups at bathhouse pavalon — recover was called before finishing, because sometimes it’s wiser to stop

MARY:
Nah
COUNT-OFF & NAME-O-RAMA
12, of course
CIRCLE OF TRUST/BOM:
Do your best, pay attention to details, have a great attitude.
MOLESKIN:
There were some sad clowns playing pickleball outside of the posted hours.

Also, two HIMs who I’ve worked out with almost every week for years—who have a profession in common—just met each other today. Good reminder to break your routine every once in a while.

 

The Great Siege of 1565

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo squats
  3. Tempo merkins
  4. Cherry pickers
  5. Run to the track
  6. Run 3/4 lap w/ high knees, butt kicks, and karaoke

THA-THANG:

Our theme is assaulting a fort.

  • 100m + 50 merkins to assault the front gate.
  • Mosey 100m
  • The frontal assault failed. 200m sprint to retreat and 50 big boys to reinvigorate your manhood.
  • Mosey 300m to find another assault position.
  • Sprint 300m to assault the wall again.  Circle back for the 6.
  • Ouch! We got shot in the leg.  50m lunges
  • Mosey 150m to the field hospital.
  • We got patched up, but now we have to carry a dispatch to an allied commander. Sprint 400m
  • We made it inside the fort now! Run up and down the steps of the grandstands.
  • Mosey back to the flag. Small detour to see the tennis courts and do some dips.

MARY:
Ocho: LBCs – Papa Lock: Grady Corns

CIRCLE OF TRUST/BOM:

The year is 1565 and the Ottoman Empire dominates the middle east, attacks ships in the Mediterranean, and makes slaves of their captives.  An ancient order of knights that dates back 500 years will break the back of this force of evil and save Europe from a Muslim invasion.

The Knights of the order of Saint John, also known as the Knights Hospitaller, were a group of Christian European knights who originally ran a hospital in Jerusalem. Their 2nd leader organized a militia and this began their military operations.  During the Crusades, they along with the Knights Templar (who you may have heard about from Nicholas Cage), became the 2 most formidable military orders in the Holy Land.

After the Muslims retook Jerusalem, the Knights Hospitaller took to island living.  Moving to Cyprus, Rhodes, and eventually Malta.  While on Malta, a small island in the Mediterranean west of Sicily, they launched naval raids on the Ottoman Empire and their vasal Barbary Pirates.

The Ottoman Empire decided the Knights Hospitaller needed to go to the hospital themselves and launched a huge siege on the Isle of Malta bringing 40,000 men.  This was one of the largest armies assembled since antiquity.  The Knights of the Order of Saint John had only 6,100 men to defend their home and the good people of Malta.

The Ottomans arrived on May 18, 1565 and took the interior of the island quickly.  There were three strategic forts on the east coast of the island that the Knights defended valiantly along with the capital city.  Despite many cannon bombardments from land and sea, and many assaults on the forts, the defenders held the island until September 7th – 4 months later when a relief force of 8,000 Spanish and Italian troops arrived.

These fresh troops made quick work of the demoralized Ottomans forcing them to retreat from the island by September 13th having lost between 25-35,000 men.  The Knights Hospitaller lost 2,000.

This example had a major impact, bringing together the kings of Europe in an alliance against the previously seemingly invincible Ottomans; the result was the vast union of forces against the Ottomans at the Battle of Lepanto six years later.  Who will you inspire with your bravery and resolve?

ANNOUNCEMENTS:
Hardship Hill is on Monday, May 29. Register or sign up to volunteer. Rampart Flag handoff on Saturday.