F3 Knoxville

Tag: Abacus

Maundy Thursday Montage

THE SCENE: 60 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Cherry Pickers x 6
  • Circle of burpees

THA-THANG:

  • Indian run to where the boats used to be
  • Paula Abdul the length of two light poles.  Bear crawl forward 2 parking spaces, do 10 merkins.  Bear crawl backward 1 parking space, do 10 squats.  Rinse/repeat until you reach the 2nd light pole.
  • Mosey to the bottom of the stairs on long island.
  • Iron Mike countdown.  Start at the bottom of the stairs with 10 iron mikes (each leg), then run up the stairs, up the hill to the rock and do 9 iron mikes.  Run back down, do 8…run back to top, do 7.  Rinse/repeat until you work all the way down to 1.
  • Mosey to the Matterhorn.
  • Sprint to the 1st light pole, do 10 squats and 10 derkins.  Bernie Sanders to 2nd light pole, do 10 squats and 10 derkins.
  • Slowsey to the bottom of Matterhorn & indian run back to the AO

MARY:

  • LBC x 25
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Toto, Snitch, Toebox, Trolley, Peek-a-boo, La-Z-Boy, Frosty, Butters, Flute Loop, Sparky, Abacus, Hot Tub, Dreadlock (FNG), Stitches (FNG), Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Talked about the meaning of Maundy Thursday and what an important day it is.

MOLESKIN:

ANNOUNCEMENTS:

Side of Backen please

THE SCENE: Low 50s , great weather !
F3 WELCOME & DISCLAIMER

yep


WARM-O-RAMA:
Bac x 10 each way ic

tempo squats x10 ic

lunge around the world x 4

tempo merkin x 10

alternating superman x 20 ic

plank
THA-THANG:
KRAKEN with a side of BACKEN

  • 8 cones spread out over .37 mile loop. Each cone has an exercise to do
  • Once you complete first cone exercise , pax line up and Indian run the loop and advance to the next cone and do that exercise
  • pax stayed together and Indian ran each lap.
  • Every time you run by the playground , pull off to the side and do 5 pull ups at the playground
  • Total of 40 pull ups were completed
  • Exercises were , merkins, LBC, lunges , dry docks, power T flutters ,alternating Superman’s , monkey humpers, bodybuilders
  • total of 8 laps, 2.5 miles

MARY:
Side tri ride x 5 each side

not so lazy boys then while being lazy , we changed the channel and watched 007, James. Bond
COUNT-OFF & NAME-O-RAMA
12 pax crushed it !
CIRCLE OF TRUST/BOM:

I have read this before but always good to share . And, thanks to Cap’n Crunch for sharing this with me !

“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”

MOLESKIN:
As we start new AOs , let’s band together like brothers and spread the love and be the leaders we were meant to be.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dig Deep

THE SCENE: 41 degrees with a big ole moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some SSH during the disclaimer to get warm, and then followed up with:

  • Little bit o’ this & that
  • 15 merkins
  • 15 windmills

THA-THANG:
The PAX moseyed over to a cone circuit. 5 cones were placed at three distances (Cone 1=short sprint, Cone 2=medium sprint, Cone 3=long sprint, Cone 4=medium sprint, Cone 5=short sprint).

Each cone had an exercise listed at its base (Cone 1 = BBS, Cone 2 = Carolina Dry Docks, Cone 3 = Squats, Cone 4 = Merkins, Cone 5 = American Hammers).

Pax sprinted to each cone and performed 5 reps of the listed exercise at that cone. In between Cones 3 and 4 we paused for sets of 7-ups with the pee rocks (curls, presses, tris with a heavy rock in ascending rep count from 1 to 7 and back down to 1).

Continue this patter, increasing rep count by 5 each time. Right before Mary we re-grouped at the start line for one last sprint to the long cone.

MARY:

  • Oblique Crunches x 10 IC, each side
  • Box Cutters x 20 IC
  • Flutter Kicks x 15 IC
  • Mountain Climbers x 25 IC

COUNT-OFF & NAME-O-RAMA
Two FNGs today – great work PAX! Welcome to Twinkletoes and Peek-a-boo!
CIRCLE OF TRUST/BOM:
Take some time to review the words used in traditional wedding vows and really let them soak in. I was at a wedding with my 3 yo daughter this weekend and had to explain the ceremony to her curious mind. I found myself interpreting the wedding vows in ways that I probably didn’t consider 6 years prior when I repeated them to my bride (who is way out of my league). It really stood out to me that I am not always a good example of what those vows mean, even though I should be since I’m setting the example that she may use for her future husband one day.
MOLESKIN:
Felt good to be back with the PAX after two fartsacks in the last few days – thanks, guys!
ANNOUNCEMENTS:

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Does your Abacus go to 50?

THE SCENE: Warmish cool. Or coolish warm. Like 50 or something.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x50 IC (4ct)
TN Rocking Chair x15 IC
Squats x50 (single count)
Mountain Parkers x15 IC
Crabettes x15 IC (I think it was 15… Lost count watching everyone flail about like a pack of drunken baby giraffes…

THA-THANG:
Mosey to the upper soccer field. Man, it looks too dark. Keep going to Watt Rd field.
50yd forward roll burpees
50yd crawl bear back

Mosey to concrete bleachers
20x Giant Step-ups (3 steps up, 3 steps down = 1 rep)

Charge up the hill to the upper field. Guess it’s not that dark after all.
50yd Broken Wheelbarrow (switch w/ partner as needed)
Burpee Backward Broad Jump back (shortened it up a little on audible)
50yd regular wheelbarrow – Each partner completes 50yd before switch

Mosey around to the base of the hill
5 rounds:
Sprint up to the top
Mosey back down
10 merkins
Flutter kicks 4 the six

Mosey back toward where it looks like Frosty and Tank are unloading.
Oops, NVM they’re leaving.
Well, we made it to the bleachers so knock out six more Giant Step-ups

Mosey back to the AO. Grab tents and tables from Frosty and Tank, scatter distribute to the fields.

MARY:
Ring of Fire – Leg pushdown style
LBCs x20 IC
Row your Boat
Side Crunch x15 IC each side
Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
10 HIMs for the full beatdown. Special guest appearances by Tank and Frosty
CIRCLE OF TRUST/BOM:
Talking to my daughter the other day… I forget what it was we were even referring to, but I playfully told her she was being lazy. She said, “No, I was being tired!” I told her, “Tired is a feeling, lazy is a choice.” There’s often a poor choice that goes along easily with what we’re feeling at any time. As guys, we have a tendency to suppress feelings and try to ignore them as we make choices. However, some time ago I took a class on “Emotional Intelligence”. At the time, I thought it was kind of stupid because we took a lot of time looking at emotions, then at the end we went into how making decisions based on emotions was a bad thing. I thought, “Hey, of course. Why did we spend all that time on emotions when we’re supposed to just ignore them like I was already trying to do.” It wasn’t until later that I realized the subtle difference between trying to ignore emotions and recognizing those emotions and realizing in the moment how they are trying to affect your decision making. As Eph. 4:26 puts it, you can be angry (and recognize that you are), but choose to sin not.
MOLESKIN:
Happy birthday to Abacus – Thanks for sharing part of your 50th birthday with us!
ANNOUNCEMENTS:
Prayers for Cornhole as he defends his thesis choice this week! (He wouldn’t tell us where this was going to be happening for some reason…)