F3 Knoxville

Tag: Bagger

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.

Core Mountain III

THE SCENE: Wet, Sloppy Wet!

F3 WELCOME & DISCLAIMER

Join us if you dare. This is our third attempt at core mountain. It is modified to help us actually make it to the top.

WARM-O-RAMA:

SSH, Side Lunges, Lunges, Merkins, Cherry Pickers

Core Mountain version 3.0:

Do 25 of subsequent exercises at each station which are 100 feet apart. Run between each station. Going up our beloved Juco-manjaro.
We’ll determine what a 100 feet is by taking turns carrying a CMU that is tied to each end of a 100 foot rope.
While the team does the 25 reps, one person carries one cmu until the rope gets taught. Then stops and the team picks up the other end of the rope (with cmu attached) and we run to the lead cmu HIM and begin the next exercise. This proceeds to the top of JUCO Manjaro.  It’s approximately 1800 feet to the top, so here are the 18 stations.

  • Big Boy Situps
  • Crunches
  • Scissors
  • Flutters
  • American Hammers
  • Leg Lifts
  • Bicycles
  • Cross Toe Touches
  • Rainbow Drops
  • Windshield Wipers
  • Cross Mountain Climbers
  • Heel Touches
  • Box Cutters
  • Hello Dollys
  • Groiner
  • Side Crunches
  • Supermans
  • Plank Destroyers

The plank destroyers toasted us as we ran out of time. But we did make it to the top!!! Yay, third times a charm.

MARY: No time for marry.

ANNOUNCEMENTS:

Happy New Year! Thanks for a great 2018!

Ruck Friendly Q

THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pre-ruck with 5 weirdos

ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).

Over head claps x 30 IC

Mtn Climbers x 20 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.

  1. 10 yd bear crawl – 20 Squat
  2. 10 yd bear crawl – 20 merkin
  3. 10 yd bear crawl – 20 curls with ruck or cmu
  4. 10 yd bear crawl – 20 flutter (4ct)
  5. 10 yd bear crawl – 20 mtn climbers (4ct)

Aiken Legs Mosey to planters at school entrance

20 squat, 20 step up, 20 lunges (3 rounds)

Catalina Wine Mixer x10

Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep

MARY:
Murican Hammers with Ruck/CMU x 10 IC

Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:

ANNOUNCEMENTS:

Bear Mountain

THE SCENE:  35 and cloudy
F3 WELCOME & DISCLAIMER

This much fun can’t be free is it???

WARM-O-RAMA:
20 reps of

  • SSH
  • LUNGES
  • CHERRY PICKERS
  • HIGH KNEES
  • BUTT KICKERS
  • RUNNING WITH BURPEES

THE THANG

The workout had three stages.

1) Tabata warmup

Run to cmu pile, with a few burpees along the way. Get yourself a cmu and run to the brick wall.

Do 20 seconds of work (with 10 seconds of rest) of the following

  • CMU Pull Overs
  • CMU Push ups (on your back)
  • CMU Freddy Murcuries
  • CMU Pull Overs
  • CMU Push ups (on your back)
  • CMU Freddy Murcuries

2) BBB’s Over to the bowl

Take about 15 minutes to get to the bowl hill (perhaps Stadium is a better name, yeah I like that). You only move the block by doing a big boy by grabbing the block which is behind you and moving it to between your feet. Then get up and do a broad jump (hopefully about equal to your fully extended body length), and roll back to grab and move the block by doing a big boy situp. Thus moving the block.

We sucked up some time with this one and made it about 3/4 of the way there and then transitioned to mosey with it, in the interest of what was to come!!!!

3) BEAR MOUNTAIN

Start at the bottom of the stadium and take two lunges up the hill with your cmu. Drop your CMU and backwards bear crawl back to where you started and then forwards bear crawl back up to your CMU. Pick up your CMU and do two lunges.

Repeat this cycle until we get to the top of the hill.

MARY:

Back at the AO, do 20 exercises, in cadence, of your choosing. We ended up with a wicked core workout:

  • Merkins
  • Flutter Kicks
  • Side Crunches
  • Freddy Murcuries
  • Squats
  • Mountain Climbers
  • can’t remember??

CIRCLE OF TRUST/BOM:

Challenged by @FAST-N-EASY several weeks ago I was reflecting on scripture backup for the “God says NO” verses which are:

  • I asked God to take away my habit. God Said, No. It is not for me to take away, but for you to give it up.
  • I asked God to make my handicapped child whole. God said, No. His spirit is whole, his body is only temporary.
  • I asked God to grant me patience. God said, No. Patience is a byproduct of tribulations; it isn’t granted, it is learned.
  • I asked God to give me happiness. God said, No. I give you blessings; Happiness is up to you.
  • I asked God to spare me pain. God said, No. Suffering draws you apart from worldly cares and brings you closer to me.
  • I asked God to make my spirit grow. God said, No. You must grown on your own, but I will prune you to make you fruitful.
  • I asked God for all things that I might enjoy life. God said, No. I will give you life that you may enjoy all things.
  • I asked God to help me love others as much as he loves me. God said, Ahhhh, finaly you have the idea.

This day is yours, don’t throw it away

This letter really challenges and resonates with me. We know we have a loving God but are still faced with the reality of so much suffering in this world. In reading 2 Kings 23, I was floored by the scripture saying:
https://www.bible.com/bible/100/2KI.23.NASB

25Before him there was no king like him who turned to the Lord with all his heart and with all his soul and with all his might, according to all the law of Moses; nor did any like him arise after him.
26However, the Lord did not turn from the fierceness of His great wrath with which His anger burned against Judah, because of all the provocations with which Manasseh had provoked Him. 27The Lord said, “I will remove Judah also from My sight, as I have removed Israel. And I will cast off Jerusalem, this city which I have chosen, and the temple of which I said, ‘My name shall be there.'”

Which sort of, in my mind, backs up the “God says No” writtings. His ways are not our ways, Today is a gift from God, His will, will not be thwarted. We are called out into the deep deep ocean of God’s challenges which do not shy away from challenges and struggles, but push through them. He will not spoil us with forever saying yes to us. Indeed, his challenges are a sign of his love for us. https://www.desiringgod.org/messages/the-painful-discipline-of-our-heavenly-father

For consider him who has endured such hostility by sinners against himself, so that you may not grow weary and lose heart. You have not yet resisted to the point of shedding blood in your striving against sin; and you have forgotten the exhortation which is addressed to you as sons, “My son, do not regard lightly the discipline of the Lord, nor faint when you are reproved by him; for those whom the Lord loves he disciplines, and he scourges every son whom he receives.” It is for discipline that you endure; God deals with you as with sons; for what son is there whom his father does not discipline? . . . All discipline for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterwards it yields the peaceful fruit of righteousness. (Hebrews 12:3–11)

ANNOUNCEMENTS:
Come on out this Friday for what could possibly be your last chance in 2018 to ascend our beloved JUCO-Manjaro.

The 12 Stations of Christmas

THE SCENE: 33 Degrees with clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10
THA-THANG:

Mosey to parking lot just north of AO and gather around the tree (light pole).  Everyone gets 12 presents (stations).  The PAX will perform the exercise at each station for 45 seconds. Every third station, QIC will call out an exercise that each PAX will do as a group for 45 seconds.  Should make at least through all exercise at least 2 times.

  1. Bicep Curls with CMU
  2. Flutter Kicks
  3. Overhead Press with CMU
  4. Big Boys
  5. Squats with CMU
  6. Freddie Mercury
  7. Triceps Extension with CMU
  8. Plank
  9. CMU Chest Press/Merkins
  10. LBCs
  11. CMU Pull Overs
  12. Star Crunches

Extras (Every Third Station)

  • SSH
  • Imperial Walkers
  • Burpees
  • Lap around parking lot
  • Mountain Climbers
  • Parking lot suicides
  • Alternating lunges

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
7 PAX strong today
CIRCLE OF TRUST/BOM:

As most of you know, I’m in the process of getting a new job and relocating.  It has been a very lengthy process with several hurdles along the way.  I find myself constantly thinking about it and wanting it to hurry up.  I basically wish my days away at times looking forward to the future because I’m not happy with my current work situation.  Be happy with what you have and don’t constantly wish for other things.  If you are always looking forward, you will not be able to enjoy the moment you have now.

Psalm 118:24 – This is the day that the Lord has made; let us rejoice and be glad in it.

MOLESKIN:
Safe travels to everyone for the holidays.
ANNOUNCEMENTS: