F3 Knoxville

Those are a real thing?

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

IC 4ct Cherry pickers

IC 4ct SSH

IC 4ct Worlds Greatest Merkin
THA-THANG:
Mosey to Matterhorn IC 4ct Mountian climbers at the bottom

Mosey to the pav-a-lon

Battle Buddy up for Dora

  • 100 Burpee pull ups
  • 200 pistol squats
  • 200 hand stand push ups
  • 100 Turkish get ups
  • BB runs to the top of the hill

BBS-icide back down Matterhorn

Mosey to the AO

MARY:
Took care of her on the BBS-icide
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
BOM was given in route back to the AO so that I didn’t get all emo in the circle. I shared about my 99 year old grandfather who was admitted to the ER last night for a minor stroke.  As @La-z-boy said he was a true badass.

He was born in 1919 and immigrated from Italy through Ellis Island in 1928-9.  The family lived in south western PA and that is where he met my very Irish grandmother. He worked very hard to impress my great-grandmother and she did not want my grandmother to marry him because “all Italians carry knives”.  He was drafted into WWII and served in the Army Corps of Engineers in the Pacific theater.  While over seas and because they couldn’t loved ones back home where they were, he and his buddies would make jewelry for their significant others out of coins, airplane parts, and scrap metal and adding in shells, and items they found on the islands.  He survived the war, came home, and went to college on the GI bill.  He got a job at a bank starting in the mail room, and eventually worked his way up to president. They moved to FL when my mom was young because she had asthma and it the doctors told them to “move someplace warm”.  So he packed up his family and moved them around from extended family so my mom could have a better life.  He sacrificed for our country, for his wife, and for his kids.

He taught me to love Jesus.  He was one of the first men I always saw sing at church. (How many do you see not sinigning in church?)  He said “God have us a voice and we should use it to praise him”.

Through him I also have witnessed unconditional love.  He loved my grandmother like no love I have ever seen before. Through lots and lots of good times, some small bad times, and even as she suffered and lost the fight with Alzheimer’s.  He loved and served her like no other love ever. She passed in 2009, but he keeps right on loving her. I feel ashamed sometimes that I don’t treat my wife the same love, care, and service as he treated my grandmother.

Additionally, he also unconditionally loves my mom and uncle, and always gives them second chances even if he didn’t agree with their choices. He loves my sister, me, and his other grand kids, even though our life choices make him shake his head sometimes.  He loves my kids, his first great grandkids, and was so worried this year that his Christmas cards to them didn’t arrive in time.

When I asked him about his health routine he said it is to walk regularly; find things to occupy your mind; a beer for lunch everyday; a glass if red wine with dinner; and always be thankful.

He’s lived his whole life and I’ve never once heard him complain, grumble, brag about himself, or put himself first.  He is always smiling and joyful and always puts other first.

Granted I hope to live till I’m 99, but I really wish I could live with his same attitude.

MOLESKIN:
Go home love your wife, love your family, love others.  And be happy about it.

and as @Bartman pointed out, yes burpee-pull-ups are a real thing.

ANNOUNCEMENTS:
Prayers

– Wallball’s wife and baby

– Frosty’s wife’s ankle

– My grandfather

I got you somethin “Real Nice”

THE SCENE: 33 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run to the slouthouse and some stretchin and crap
THA-THANG:

  • R: row and press w KB
  • E: Ear presses w/CMU
  • A: Arm blasters w/pee rocks 10 SFP
  • L: lunges w/sandbag or CMUs
  • *
  • N: not Highland games log throws
  • I: ice picker slams w/ball
  • C: cleans with bar 115lbs
  • E: eat? Sandbag toss over shoulder

When logs get back do 10 merkins and run up small hill to cones and back to next exercise

MARY:
Flutter, box cutters and stuff
COUNT-OFF & NAME-O-RAMA 

6 pax

CIRCLE OF TRUST/BOM:
Gift we don’t deserve.

God sent his son to redeem us not because we deserve it, but because he loves us.

Example of my kids misbehaving and still providing gifts for them on Christmas.
MOLESKIN:  

i only got Thru half the wo due to my back going out but the pax finished strong. Welcome Creeper from Nashville

ANNOUNCEMENTS:
Bring snacks tomorrow for the Wesley House. Prayers for FIA member that was killed by a car.

CMU and Bear Crawls

THE SCENE: mid 40’s, no rain….perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tie Fighter
  • Tempo Squat
  • Tempo Merkin
  • Rockette
  • THA-THANG:
  • bear crawl and lung around the parking lot (2x)
  • 75 reps of each w/running breaks after 25 reps
  • merkins on CMU
  • squat press
  • curls
  • rows
  • flutter kicks
  • bear crawl and lunge around parking lot (2x)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – Christmas is hope w/ the coming of Jesus as a baby.  I read Isaiah 9:2-7

Comms are Important

THE SCENE: Gloomy and dark.  Better than the #fartsack though!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Hand Release Merkins 20x
Ice Skaters 20x
Burpees 10x
ISO Squats 20x
Ice Skaters 20x
Burpees 10x
Hand Release Merkins 20x

THA-THANG:
Mosey to First light
Stop Half Way...

  • Rubber Legs:
  • Squats x10
  • Fwd & Bkwd lunges (same leg then switch) x10 each leg
  • Side Lunges x10 each leg
  • Jump Squats x10

To Cone Lane:
Run to cone 6 and back each time. First time stop at far cone, cone 6, and do exercise. Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:

  • Cone 1 – Squats x15
  • Cone 2 – Diamond Merkins x15
  • Cone 3 – Tuck Jumps x15
  • Cone 4 – Froggy Squats x15
  • Cone 5 – Dry Docks x15
  • Cone 6 – Candlestick Burpees x15
  • Cone 7 – I forgot x15
  • Cone 8 – Diamond Merkins x15
  • Cone 9 – Jump Squats x15

MARY:
Side Crunches, and a few more on-the-six work.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be sure to communicate to those around you.  Keep it simple.  It should be repeatable and easily understood.  Even if you think they already know it, its good practice to repeat for clarity

Hills anyone?

THE SCENE:  25-ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins x 10 IC
  • Squats x 10 IC
  • High knees to speed bump and back
  • Butt kickers to speed bump and back

THA-THANG:

Mosey to Matterhorn.  3 rounds of a 5 cone suicide up the hill.  Reps of 2,4,6,8,10 at each progressive cone.

  • Round 1:  Monkey Humpers
  • Round 2:  Thrust Merkins
  • Round 3:  Plankjacks

Mosey to the Pavalon.  5 rounds of exercises.

  • Round 1:  10 pullups, 10 knee ups, 10 incline merkins.  Run to top of hill and back
  • Round 2:  8 pull ups, 8 knee ups, 8 incline merkins.  Run to top of hill and back
  • Round 3:  6 reps of each
  • Round 4:  4 Reps of each
  • Round 5:  2 reps of each

10 Burpees OYO before leaving the pavalon.  Mosey back to top of Matterhorn.

Suicide back down the Matterhorn using the same 5 cones as before.  This time run frontwards down, then Bernie Sanders back up until you’ve worked your way down the entire hill.

MARY:

  • v-ups (Mayberry)
  • Peter Parker (Tweet-E)
  • Box Cutters (Sparky)
  • Fire Hydrants (Tank)
  • LBCs (Scooter)

COUNT-OFF & NAME-O-RAMA
Tank, Mayberry, Scooter, Sparky, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

 

MOLESKIN:

ANNOUNCEMENTS: