F3 Knoxville

Category: Bomb Shelter

Board to Tears

THE SCENE: Low 40s… A little foggy and super dark. New moon I guess.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
A little bit of hybrid Plank/Planche
LBAC x20 Fwd/Back IC
Tempo Squats x15 IC
TN Rocking Chairs x15 IC
Hindurkins x15 IC
Calfkiller: 20 calf raise, 25% mosey, 20 and 50%, 20 and 75%, 20 and AYG, 20 more to make 100!
THA-THANG:
Mosey on over near the base of Mt Crumpet. On one path, there’s a cone set up. On the other path, we find a pile of boards, each with an exercise.
Each PAX throws their board across the stream at the cone. Mosey around to the other side, furthest one from the cone is the exercise we do.

Exercises are:
10x Al Gore Tucks
20x Star Jacks
20x Diamond Merkins
Crab-Walk/Walk-Crab up the hill
Bear-Crawl/Crawl-Bear up the hill
30x BBS
15x Burpees
20x Monkey Humpers
35x 4-ct Mountain Climbers

First 3 throws come up AGT. Decided to retire each board after it loses!
Made it through all but Burpees and Monkey Humpers before we ran out of time.

3/4″x3″x10″ boards are surprisingly difficult to throw! Several ended up in the stream, 2 actually got stuck IN THE TREE.

MARY:
20x Flutter Kicks IC

20x Slutter Kicks IC

Row Your Boat (4 rounds until Time!)
COUNT-OFF & NAME-O-RAMA
As Pinocchio put it, 10 men discovered that their chances of surviving in the Australian outback with a boomerang are… minimal.
CIRCLE OF TRUST/BOM:
Stolen from Proton’s BOM yesterday at JUCO, ‘cuz it was that good…

It’s a common thing for us to think about the people that have influenced our lives.  Usually if someone asks you what person has had the most influence, you look externally and think of a parent, a teacher, a coach, or even Jesus Christ.  But even as much as all these influence you, the biggest influence is yourself.  The choices that you make every day both define your future path and make you who you are, action by action, for better or for worse.  Even trying to coast through life and avoid those tough choices is a choice in itself.  We can’t avoid them, so embrace them head on. Be alert for those opportunities, and make that tough choice that puts others first, that builds your character, that honors God.
MOLESKIN:
The cone was originally meant to be at the top of Mount Crumpet, but it was too dark to even see the cone, much less read what was written on the boards.  And dang, 3/4″x3″x10″ boards are surprisingly difficult to throw! Several ended up in the stream, 2 actually got stuck IN THE TREE.
ANNOUNCEMENTS:
Great job everyone who’s recovering from the CSAUP.  Prayers for Squeaker’s cousin Jill and two daughters, who just lost husband/father in a car accident.

Luck of the Draw

THE SCENE: 65 humid degrees with a light wind out of the west
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10, LB Arm Circles x 10, SSH x 15 then skip across the parking lot and back, high knees across and butt-kickers back.

THA-THANG:

14 PAX set out to get better today

Luck of The Draw

  • 2 decks of cards placed at opposite ends of the parking lot.  On each card is written an exercise.  Random PAX draws a card and calls out the exercise and the face value of the card (which equals the number of reps).  PAX runs to the cones placed at the mid-point of the parking lot and performs the exercise and the prescribed number of reps.  After completion, run to the opposite curb where a card is drawn and the exercise is called.  Exercises are performed at the mid-point of the parking lot (run 25 yards-exercise-run 25 yards), rinse and repeat.
  • Mosey toward the sand-bag barricade while singing cadence (message me if you want the cadence)
  • Pine Tree Hill with a Battle Buddy
  • Pick a battle buddy.  Buddy 1 runs to the pine tree at the top of the hill, touches the tree and returns.  While Buddy 1 is running, Buddy 2 is performing an exercise with a CMU.  When both have completed 1 run and 1 set of the exercise, round 1 is complete and Round 2 begins.  The exercises are as follows and all are performed with a CMU:
    • Round 1 Clean and Press
    • Round 2 Squats
    • Round 3 Bench Press
    • Round 4 Rows
    • Round 5 Overhead Press
    • Rinse and Repeat
  • Mosey back to the Grinder slingshotting with the CMU.  Buddy 1 runs while Buddy 2 does 5 Merkins.  When the Merkins are complete, Buddy 1 runs to catch Buddy 2.  When he catches him, Buddy 2 does 5 Merkins while Buddy 1 runs with the CMU.  Continue to the Grinder.

MARY:
25 Big Boy Sit-Ups, 10 Flutter Kicks, 10 Slutter Kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My oldest son Eli is on the autism spectrum.  A while back he observed his younger brother and me interacting with some friends of mine in town.  Later that night, he shared with me that he wished he was like me and Luke.  His desire was to be able to interact better with people and be more comfortable in social settings.  I shared with him that I would not change him even if I could, that what made him special was that he has a unique perspective and gifts that are different than mine.  I told him his mom and I have always referred to him as our magnificent puzzle and that we love who and what he is, no matter what.  He went on his way and returned a little while later and put his arm around me and said, “I love you, dad.”  The word this morning was that sometimes all of us need to hear that our Father loves us unconditionally, defects and all.  We are his wonderful creation.  Jeremiah 1:5 says “before I formed you in the womb I knew you, before you were born I set you apart.”  The Creator of the universe knows me, a screwed-up dude in Maryville, TN.  And that is pretty awesome.
MOLESKIN:
Thank you to my Bomb Shelter brothers for the support and encouragement on my VQ.  I love you guys, you are the best.
ANNOUNCEMENTS:
2/23/18 Meet at the AO around 5:15-5:30 to set-up for CSAUP, there will be a little running, a little driving and a little fellowship at Public House for Fermentation Friday.

2/24/18 CSAUP at 6 AM sharp.  Please park in the parking lot of the Methodist church adjacent to the park.

The Hydra

THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops@30
  • Arms Circles B/F@15
  • Cherry Pickers@15
  • Indian Run to Troll Bridge

THA-THANG:

Three rounds on the grinder in groups of two….

Everyone started at a station (1-9) in groups of two and did the exercise for the round.  One person at station 1 ran to the troll bridge for some battle ropes with the hydra.  The second team member ran to meet his teammate once the battle started.  The returning teams started back on round two exercises at station 9, and continued until the third round moving down each time while a new team went to battle the hydra.

# R1 R2 R3
0 Double Waves @40 Rope Throws@40 Lateral Waves@40
1 CMU Rows CMU Curls CMU Rows
2 Overhead Press CMU Decline Overhead Press
3 Squats Tuck Jumps Squats
4 Burpees Mountain Climber Burpees
5 Big Boys LBC’s Big Boys
6 Kettle Bell Swing Kettle Bell Press Kettle Bell Swing
7 Side Straddle Hop Hill Billy’s Side Straddle Hop
8 Flutter Kick Hello Dolly Flutter Kick
9 X-Cross Situp American Hammer X-Cross Situp

MARY:
CMU pass around the circle on the 6 and finishing with some leg throw downs…

COUNT-OFF & NAME-O-RAMA
15 Men Battled the Hydra: Butterfingers, Deep Dish, Drifter, Fins, Flash, Iceman, Moses, Mr. Rogers, Pinnocchio, Pup, Snorkel, Squeaker, Squiggly, Waxjob, and Woodshack.
CIRCLE OF TRUST/BOM:
The hydra is a metaphor for our own self doubt, fear, and anger. Negative emotions can only create more harm in our life. Remember emotions are not something that happen to us. We choose how to react to our emotions and we can only become better by cauterizing negative thinking and defeating the hydra.
MOLESKIN:
HYDRA LERNAIA (Lernaean Hydra) was a gigantic, nine-headed water-serpent, which haunted the swamps of Lerna. Herakles (Heracles) was sent to destroy her as one of his twelve labours, but for each of her heads that he decapitated, two more sprang forth. So with the help of Iolaos (Iolaus), he applied burning brands to the severed stumps, cauterizing the wounds and preventing the regeneration.

Birthday Treats!

THE SCENE: Beautiful 45ish degrees, no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Squats x15
Jog across parking lot at 25%, back at 50%
Jog across parking lot at 50%, back at 75%
Lung halfway across lot, jog rest of the way. Same back.
THA-THANG:
4 exercises on each side of the grinder, 25 reps of each (down by 5 each round) and defensive slide across the grinder after each exercise. The twist? When I call out “It’s your birthday (insert name)” everybody runs over to the cones and that person calls out the present they want for their birthday. Everyone does what that person calls, then we go back to where we were on the grinder and continue on.

Exercises on grinder:

Rows with CMU
Goblet Squats
Box Jumps
Iron Mike

Patty Cake Merkins
Dips
BBS elbow tap at top w/ partner
American Hammers

The Presents:

Mr. Rogers – Bear crawl down, lunge back
Woodshack – wheelbarrow halfway, jog to end and do V-ups. Switch on way back.
Snorkel – Groucho walk forward and backward
Squiggly – Bear crawl halfway, 25 LBCs, bear crawl rest of way, 25 LBCs, reverse back.
Drifter – Drunken ape crawl across, bernie back
Pinocchio – Fiddler crab across, bernie back
Rusty – Burpee dans across, Lt. Dan Back (4:1 for both)
Moses – Inch worm merkins there and back
Flash – Bernie there and back
MARY:
Boxcutters x20
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
10 HIMS to battle Sad Clown syndrome this morning with no FNGs
CIRCLE OF TRUST/BOM:
I turn 25 tomorrow and I started thinking about how over a quarter of my life is now gone. My first instinct was to think of what I have not done and regrets that I have. We need to learn from the past, but stop focusing on things that we cannot control. We need to focus on what we can do today to make sure that we have no regrets 25 years from now. We need to focus on what we can do to make up for those things. I regret not surfing in Australia when I was there because I was too self conscious. Now, I focus on when I will take my wife to Australia and we will go surfing together. I am focusing on a solution, not on what I did wrong.

ANNOUNCEMENTS:
Alcoa CSAUP in ONE WEEK! Be there!

Register for OCR as soon as possible, the event is May 19th

Thirsty for Sling Shot!

THE SCENE: 40 +/- Damp +/- but ALL good!
F3 WELCOME & DISCLAIMER

As Willy Wonka said, “SO MUCH TIME, SO LITTLE TO DO! Strike that, reverse it!” Lets get going….

WARM-O-RAMA:
Disclaimer while jog across parking lot x2, High Knee skips x2 across PL, Karoake x2 across PL
THA-THANG: SLING SHOT to Mt. SUKMOORE

  • Partner up and grab 2 CMU
  • P1 take off running or walking briskly with 2 CMU
  • P2 does 20 merkins and 20 squats, when finished, P2 sprints to catch up with P1
  • P2 takes over CMU and begins to run while P1 does the same merkins and squats
  • This repeats until we get to Mt. SUKMOORE

LT. Bernie at Mt Suckmoore

  • Every pax carries their own CMU up Sukmoore Bernie style.
  • Every 4th step, do 4 squats
  • At the top of Sukmoore, do 5 cmu presses
  • back to the bottom and then back up again doing 4 steps and 3 squats and 10 CMU presses at the top, you get it….4 steps Bernie style with 2 squats, 15 CMU presses, back down then up Bernie style 4 steps , one squat, then 20 CMU overhead presses
  • back to bottom. We are always moving forward in life but sometimes life has set backs…..based on that, we Bernie back up the hill 4 steps, 2 steps down, 4 steps up, 2 steps down, ALL backwards/Bernie style to the top of Sukmoore
  • At the top, do 25 cmu presses
  • At that time, we SLING SHOT BACK to the AO
  • Total distance about 2 miles +/-

MARY:
no time but we worked in a little bit of mary during the thang…
COUNT-OFF & NAME-O-RAMA
12 Pax Strong!
CIRCLE OF TRUST/BOM:
What did the most interesting man in the world say in the Dos Seque commercials??

STAY THIRSTY MY FRIEND! Stay thirsty for getting better, stay thirsty in your faith, stay thirsty in your positivity, just stay thirsty for LIFE!

Aye!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.