F3 Knoxville

Category: Bomb Shelter

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.

Circuits

THE SCENE: It was 40ish with some cloud cover.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH
10 LBAC fwd/bkwd
Micheal Phelps
High knees
Partner up and sling shot with CMU OH run to the educator, P2 10 iron Mike’s per leg
THA-THANG:
At the Educator
Bernie up, 15 Bobby Hurley’s
Plank walk curb to cone, 15 merkins
Lunge down to cone, 15 burpees
Repeat
Mosey back swapping who carries the CMUs every 2-3 light poles.
MARY:
BBS x 15
CMU up Leg lifts x 15
Repeat
COUNT-OFF & NAME-O-RAMA
7 men won’t need their legs today.
CIRCLE OF TRUST/BOM:
I missed hearing the Christmas story read this year so I read it to the group.

Luke 2:1-20 New International Version (NIV)

The Birth of Jesus
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
MOLESKIN:
We did about 3 laps of the circuit on the Educator and 3 of the abs circuit.
ANNOUNCEMENTS:

Checkin’ it Twice

THE SCENE: Errathang is pretty wet, but temp is nice, around 35.  The sun is deciding whether or not to get up with us…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good ol’ Zero Burpee Warmup:
Zero burpees OYO
25 SSH IC
2 burpees OYO
10 Tie Fighters (fwd and back)
4 burpees OYO
10 Merky Derkys OYO
(Some bonus SSH waiting for Fins to get to the AO)
6 burpees OYO
15 Tennessee Rocking Chair IC
8 burpees OYO
10 Travoltas each side IC
10 burpees

THA-THANG:
Insert information about the workout.
Everybody grab a CMU and head to the Fountain of Youth.
Drop half the CMUs there and head up the Northeast face of Crumpet to the Christmas tree.
Partner up
One partner heads back down Crumpet, picks up a CMU and carries it a lap around the fountain before heading back up Crumpet. Meanwhile Partner 2 is checking the list… Does the first exercise AMRAP until partner relieves. Once both partners have checked the first exercise, move to the next one:
-Blockees
-Goblet Squats
-Curls
-Crabettes
-Tricep Extension
-Lunge
-Merky Derky

List checked twice! Gather CMUs and head back to the AO
MARY:
40 4-ct Flutters IC
20 4-ct LBC IC
4x Row your Boat

COUNT-OFF & NAME-O-RAMA
5 PAX this morning. Kudos to Pinocchio for pre-ruck and staying for the beatdown. Pup and Squiggly got in 10+ but couldn’t stay.
CIRCLE OF TRUST/BOM:
Holidays are here. We associate holidays with good times, relaxing, watching football, etc, but this holiday season before you veg out on the couch look around and make sure there’s not someone busy working to make your holiday better. Step up and join in. You’ll be glad you did!
MOLESKIN:
Small crowd today… Wherever you are, find a way to get better every day!
ANNOUNCEMENTS:
Merry Christmas!

Not Cardi-B…We Talkin Cardi-O

THE SCENE: Low 40’s and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Windmills
Tempo Squats
Indian Run to SuckMore with Active Stretching Along The Way.
THA-THANG:
SuckMore Hill Sprints Together x10

Circle around Playground = .13 mile
Begin with:
5 Burpees
10 Murkins
15 Squats
Run 2 Laps
Walking Lunge 1 Lap
Run 2 Laps
Rinse and Repeat – *2nd Round Burnie Instead of Walking Lunges*

MARY:
Flutter Kicks x14
LBC x30
30 Seconds of BBS

COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Use past accomplishments as building blocks. Don’t get stuck on what you HAVE done or what you HAVE accomplished.  How will you continue to strive forward and conquer new achievements? What’s next for you to accomplish?!
MOLESKIN:
Safe Travels for all our brothers this holiday season!

Tsunami

THE SCENE: 31 degrees and a bit frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did burpee jac web between each exercise. Going with one BJW, do 2 over head claps, do 2 BJW and 4 overhead claps, 1:2 ratio all the way to 10 burpee jack webs: 20 overhead claps. The exercises we did between each of BJW were:

SSH, squats, Hill billys, IMP walkers, IMP squat walkers, cherry pickers, all IC x10 reps each. then CMU curls x 20 I x 2, Rows for bros x20 IC x2
THA-THANG:

  • Every 2nd light pole, do 2 burpos until we get to the bottom of MT Crumpit
  • Broad Jump up Mt Crumpit to the Christmas Tree
  • Behind the tree on the right, we did 11s. Tsunami Burpees and Flutters. Starting with 10 Tsunami and 1 flutter
  • Tsunami Burpee = Start on your back, rock back then forward onto your feet, jump out of it, then drop and do a full burpee, that’s one rep. Ocean calls is a deck squat burpee, but it reminds me more of getting rolled up in a violent wave after you have done several reps of them. its like you are caught in a TSUNAMI BRO! Totally tubular!
  • Well, a lot of moaning and groaning going on doing the 11s but thanks to Snorkel and his super powers, he finished his 11s when I was about 85% done so I decided to say RECOVER!
  • Mosey to the bottom of Mt. Crumpit, on the way back to the AO, 2 tuck jump burpess at every 2nd light pole.

MARY:
Flutters x 10 IC

Power T flutter x10 IC

Lazy boy

Broad Jump burpee to the bathroom wall on the grinder. you can thank PUP for this suggested exercise!
COUNT-OFF & NAME-O-RAMA
11 Pax survived the Tsunami
CIRCLE OF TRUST/BOM:
Give the best present you can give this Christmas and that is BE PRESENT with your family!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.