F3 Knoxville

THE SCENE: Mostly sunny and a steamy 80-something degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • side straddle hops
  • baby arm circles
  • rockettes
  • a little of this and that
  • 5 burpees

THA-THANG:
Mosey to the pit under the coliseum for some doras with battle buddies

  • 100 Merkins
  • 100 Flutter kicks (2 count)
  • 100 Bobby Hurleys

Mosey to the Derby for some Ghosts Baseball – split into 1s and 2s from battle buddies

  • 1s go to first and do 5 no touch merkins and run back home while 2s do dealer’s choice exercise during duration – then 2s go and 1s stay
  • 1s go to 2nd and do 10 no touch merkins and then back, same dealers choice
  • 1s go to 3rd for 15 no touch merkins and then back, same dealer’s choice
  • Last is a simple homerun trot while 2s do burpees through the full duration

Mosey to first hill on the way back towards Coliseum

-a quick 7’s with squats and merkins

Mosey then to the base of Pickett’s Charge hill for the Pickett’s Charge Suicide run

  • Run up to first tier and do 5 prisoner get-up then back to bottom
  • Run up to 2nd tier and do 10 shoulder taps and then back to bottom
  • Last run up all three tiers to Coliseum area and do LBCs until the 6 comes in

Mosey back to AO and we are done

 

MARY:
n/a
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the following quote: “Snark isn’t wit. Cynicism isn’t wisdom. And arrogance will open a lot of doors but get you nowhere in the room with anyone who actually knows what they’re talking about.”

Discussed not just avoiding those behaviors, but loving on and trying to understand other men who do use them instead of discarding them.

MOLESKIN:
n/a
ANNOUNCEMENTS:
n/a

Asylum PM

THE SCENE: 84 degrees warm and sunny with cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop

Baby arm Circle then reverse

stretching bending forward

Cherry picker

Slow tempo Squat

Merkins

and stretching one leg at a time in squat position with one leg out.

THA-THANG:
Mossy to the North of the Coliseum then Pyramid exercises x 10 reps single count start with following exercises

  • Merkins
  • Dry docks
  • Shoulder Tap
  • Squat
  • Lunge
  • Side straddle hop
  • Then
  • Mossy to the other side of the coliseum down to the steps and field.
    Pick up a rock and perform
  • Biceps Curls, shoulder press, rows and triceps. Every exercise, mossy to the base of the steps and back to do another exercise with the rock until you completed all the exercises.
  • then mossy to the Trees (Tres Amigos) Three Amigos then perform Abs Cocktails
  • 20 count Flutter Kicks, Hello Dolly, Box cutter and Bigboy sit ups.

Mossy again to the stop sign and Bernie sanders with 3 stops with Squats each stop and the last top with Side straddle hop. Mossy to the bat cave and abs exercise, mossy down to the steps and another flutter kicks and run to the steps. And Recover

COUNT-OFF & NAME-O-RAMA

14 HIM came at the Asylum PM

CIRCLE OF TRUST/BOM:
Find Comfort with your life and work hard to achieve your goals
MOLESKIN:
Please say a Prayer to Abacus Mom for full healing and recovery.

Don’t Widen the Plate!

THE SCENE: Soooo beautiful! Upper 60s, popcorn clouds, nice amount of sunshine.
F3 WELCOME & DISCLAIMER

Check


WARM-O-RAMA:

-30 Split Jacks (4-ct), 15 each leg, in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 Rockettes (4-ct), in cadence

– 5 PCMBs, OYO

– 10 Grady Corns (4-ct), in cadence

THA-THANG:

PE EXAM (Hat tip, Erector)

MOSEY to STOP SIGN SOUTH OF ADMIN BUILDING, in a nice shady spot in the grass.

P – 10 Prisoner Cell Merkin Burpees aka PCMBs.  Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).

Near same tree, up to nearest hill and back…

E – Elevens – squats at the bottom and BBS at the top.

MOSEY across street to curved road that leads to gravel parking lot.

E – Escalator – BEAR CRAWLING! Fives cones: 1) 10 Burpees, 2) 20 Squat Jumps 3) 30 Imperial Walkers, 4) 40 SSH, 50 lunge-walks back to start.

MOSEY to field below Coliseum

**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**

KRAKEN:` 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red.  Do the blue exercise, then run around clockwise plus one cone and do the next exercise.  Rinse and repeat until back and starting point.  Then do the same thing, in the opposite direction, doing the red exercises.  * Didn’t have enough time, so we just did one circuit, alternating between blue and red exercises at each cone.

  • Blue exercises:
  1. 20 BBS
  2. 20 Gas Pumps
  3. 20 Box Cutters
  4. 20 LBCs
  5. 20 Bicycle kicks (4-ct)
  6. 20 American Hammers (4-ct)
  • Red exercises:
  1. 20 Merkins
  2. 20 Carolina Dry Docks
  3. 20 Shoulder Taps (both shoulders =1)
  4. 20 Diamond Merkins
  5. 20 Bottle Openers
  6. 20 Wide Merkins

MOSEY to small parking lot below Coliseum

X –Xs and Os , on Q’s call

MOSEY to Coliseum (… which had food trucks on it, and was being used by some people, so we went to the roundabout and did “A” there, substituting Bobby Hurleys for Bench Jumps)

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

RINSE AND REPEAT

JAIL BREAK back to AO for the last letter.

M – Mary

MARY:
Captain Thors
COUNT-OFF & NAME-O-RAMA
11 dudes
CIRCLE OF TRUST/BOM:

An old coach named John Scolinos, who had begun coaching in the 1940s, once spoke at a Baseball coaching conference in Nashville, Tennesse in the 1960s. His talk was called, 17 INCHES.

He walked in with a home plate hung around his neck.

He said, “You’re probably all wondering why I’m wearing home plate around my neck.

“Do you know how wide home plate is in Little League?”

After a pause, someone offered, “Seventeen inches?”

“That’s right,” he said. “How about in Babe Ruth’s day?”

Another long pause. “Seventeen inches?” a guess from another reluctant coach.

He repeated the same question for high school coaches.  Minor league coaches.  And those who had any experience in the big leagues.  The answer was always the same.  17 inches.  “That’s right,” he said.  “And what do they do with a Big League pitcher who can’t throw the ball over seventeen inches?” Pause. “The press calls him a bum and they send him down to the minors!”

“What they don’t do is this: they don’t say, ‘Ah, that’s okay, Jimmy. If you can’t hit a seventeen-inch target? We’ll make it eighteen inches or nineteen inches. We’ll make it twenty inches so you have a better chance of hitting it. If you can’t hit that, let us know so we can make it wider still, say twenty-five inches.’”

Pause. “Coaches… what do we do when your best player shows up late to practice? What if he gets caught drinking? Do we hold him accountable? Or do we change the rules to fit him? Do we widen home plate? ”

“What do we do when our kids misbehave, break the rules, and tell lies?  Do we widen home plate?”

“What do we do when our politicians lie to us, fail to live up to the moral standards that we expect out of our elected leaders, and stop doing what’s best for us and the country?  Do we widen home plate and say, “Well, that’s ok, the other side does it too”.  Or do we hold them to their actions, even if we consider ourselves in the same party as them?

We don’t teach accountability to our kids, and there is no consequence for failing to meet standards. We just widen the plate!”

“If I am lucky,” Coach Scolinos concluded, “you will remember one thing from this old coach today. It is this: “If we fail to hold ourselves to a higher standard, a standard of what we know to be right; if we fail to hold our spouses and our children to the same standards, if we are unwilling or unable to provide a consequence when they do not meet the standard; We have dark days ahead!.”

Coaches, keep your players—no matter how good they are—your own children, your government, and most of all, keep yourself at seventeen inches.  Don’t widen the plate.”

MOLESKIN:
Jinxy and Lilydipper joined us for the Board Meeting!
ANNOUNCEMENTS:
Kickball tournament this weekend.

Son of a Preacher Man

THE SCENE: Y’all knew it was going to be cold and wet, and you dragged yourselves out there anyway. Q’s got to up his game on a day like that.  
WARM-O-RAMA:

I don’t know anything at all about working out except what I learned from the pax, so SSH (thanks every single Q ever), Cherry Pickers (no thanks to whoever mis-named them), Rockettes, The Junk Science (my humble contribution; you’re welcome), and in honor of the high desert’s very own Preacher, we did The Preacher. Bumped from 10 to 15 after a fittingly profane text from Tucson.
THA-THANG:
A little Route 66 inspired by Lily. The Cloud gave us some Box Baby Boxes, and because there is apparently some unresolved conflict in my life, we visited with my old buddy Jack Webb.

Light rain and a light mosey towards Cardiac but not quite to Cardiac. Picked up some babies by the side of the road and shared them with our buddies. Shout out to Honeydew for carrying the two of us through the Doras.

There comes a time in a man’s life when whatever’s inside has to come out, and Cardiac is built for just such a purpose.

What happens during the Crawdad Comeback is both private and communal; a man experiences his limitations and his freedom; there is running forward and in reverse. It is a time of paradox and, potentially, vomit.

The great Mickey won the final sprint to the AO, and by an embarrassingly wide margin. *Author’s note, he donated the winner’s proceeds to Jumbo, who had wisely saved his energies for his forthcoming 100m breaststroke domination in Kingsport today.

It being the weekend, we cashed out like men, and then we limped away.

CIRCLE OF TRUST/BOM:
“Man has places in his heart which do not yet exist, and into them enters suffering in order that they may have existence.” Leon Bloy, with thanks to John Stone.
ANNOUNCEMENTS:
AE soccer game at Regal stadium Thursday. There was a Jinx sighting at Thursday’s board meeting! Word on the street is that High Heels prefers his lake house to sweating with us on Saturdays from now until like October.

The Switchgrass and Squirtle show: In Rememberance

THE SCENE: 60s Sunny and Windy
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

15X Little Baby Arm Circles (front then backwards)

22X 4ct Side Straddle Hops

Little Bit of This

Little Bit of That

22X Jump Squat

Run the Space Needle

22X Jump Squat

THA-THANG:
Switchgrass has the Mic:

2 Rounds

1st Round:  (Bottom of Everest) 22 Merkins, 22 Big Boy Sit Ups, 22 Air Squats

(Midway Up) 22 Burpees

(Top of Everest)  22 Calf Raises, 22 American Hammers / Durkins, 22 Hello Dollys

2nd Round:  (Bottom) 44 Merkins, 44 Big Boy Sit ups, 44 Air Squats,

(Midway) Still 22 Burpees

(Top) 44 Calf Raises, 44 American Hammers / Durkins, 44 Hello Dollys

 

Squirtle Takes the Mic:

Mosey over to the amphitheater. (Workout modification to share space with other park patron running his dog)

Bottom of hill 5 Merkins, Bear Crawl up hill, 10 Merkins, Mosey back down hill, 15 Merkins, Bear Crawl up then 20 Merkins, Mosey back down.

Repeat same workout but with Carolina Dry Docks.

Repeat but with Diamond Merkins and Crab Crawl or Reverse Bear Crawl

Repeat with Hand Release Merkins and Crab Crawl or Reverse Bear Crawl

Mary: 22 Hello Dollies in Cadence, 22 Box Cutters, 22 Reverse Box Cutters

 

COUNT-OFF & NAME-O-RAMA
13 Pax no Fngs.
CIRCLE OF TRUST/BOM:

In memory of and making aware that 22 Veterans commit suicide everyday. Even if they aren’t a vet please reach out and help pull a brother or sister out of darkness. Show and give them hope that people really do care. – Switchgrass

We all feel from time to time that we are in a bad place, a place that hurts, a place that makes you want to quit. But there is a light at the end of that dark tunnel. God knows and cares about your situation, your pain and your life.

He has a gift for you: Encouragement

We find that many people in the bible, like us, had been easily discouraged, depressed, and felt like giving up.

Moses for example, before he was used by God to deliver the Israelites from slavery, he wanted to give up at several points when circumstances didn’t meet his expectations.

Imagine getting to a stage in your life where you think you are too old and the idea that freeing the Israelites was a mistake. And then God showing up in a burning bush to revive your desire, power and might to accomplish that task.

If you’re still breathing, God’s not done with you. Your life has purpose and meaning.

  • Condensed from the You Version Holy Bible App, 13 Reasons to Keep Going, daily devotional plan.

 

MOLESKIN:
Keep Austin East and Jinxy in our prayers. Remembering Jetlag, Squirtle’s and other Pax’s friends and family members who fell victim to suicide.
ANNOUNCEMENTS:
No announcements