F3 Knoxville

Tag: BlueBird

The Bo… (Derek that is)

THE SCENE:

  • 46f and cloudy…. perfect morning to burn off the weekend goo

F3 WELCOME & DISCLAIMER:

  • No FNGs / Quick disclaimer and safety briefing

WARM-O-RAMA:

  • 25 Side straddle Hops
  • 20 Baby Arm Circles (10 forward / 10 back)
  • 5 Cherry Pickers

THA-THANG:
Grab a CMU and head to the Pavilion for “The Bo (Perfect 10) Derek”

10 exercises x 10 reps each x 10 sets

10 CMU Overhead Press
10 Step Ups
10 Flutter Kicks
10 Pull Ups (Under table)
10 CMU Squats
10 Hello Dolly
10 CMU Curls
10 Bobby Hurley
10 Big Boy Sit Ups
10 Side Straddle Hops 

MARY:

  • N/A

COUNT-OFF & NAME-O-RAMA

  • 24 HIMS!!

CIRCLE OF TRUST/BOM:

“Perspective” – One word that can really provide you with peace of mind.
It is easy to get caught up in the day to day stress of home and work. Let’s say you just lost a contract you were really close to landing or maybe you lost a case you thought you had in the bag. Bunny is likely up a lot with a newborn or someone in this group might have a 3 year old who just decided to randomly turn over their cup of milk in the car…. The list can go on and on…. But the bottom line is, on the grand scale, in a global sense or even a biblical sense, these things are minor. The fact is every one of us here has got it pretty darn good. Keeping things in perspective helps us to remember that and focus on the positive. We’ve got food on our tables, roofs over our heads, wonderful families and friends. We’ve got this group of brothers who come together and support each other physically, socially and spiritually. We vacation, we go out to dinner, we go to the movies, we are free, etc. etc. Put into that context, the spilt milk is trivial.

A few (somewhat humorous) examples:

  • The sinking of the Titanic was by all human accounts a great tragedy… the lobsters sitting in their holding tanks in the galley likely view it very differently
  • The great modern day poet Jimmy Buffett frequently offers discourse on the value of “changes in latitude, changes in attitude”
  • The man stranded on a deserted island was excited to see the boat on the horizon.  Likewise the man lost at sea in the boat was excited to see land ahead.
  • The toothbrush was quoted as having complained that it had “the worst job ever” to which the toilet paper quickly objected!

When you think you are having a bad day, think globally. Think about the millions around the world (and those right here in East Tennessee) who don’t have what you have. Reflect on that a bit and put your troubles into perspective. It will make things a little brighter for you.

PLAY LIST

1. Scarred but Smarter – Drivin’ N’ Cryin’
2. Hellraiser – Drunken Prayer
3. Unchained – Van Halen
4. Blue Orchid – The White Stripes
5. The Distance – Cake
6. Superman – REM
7. Shake Your Rump – Beastie Boys
8. Cannonball – The Breeders
9. How You Like Me Know? – The Heavy
10. Mach 5 – Presidents of the United States of America
11. Seether – Veruca Salt
12. Good Times Roll – The Cars
13. Hoodoo Gurus – What’s My Scene?
14. What’s Golden – Jurassic 5
15. D is for Dangerous – Artic Monkeys

MOLESKIN:

  • Prayers of safety for PacMan who is on a mission trip to Central America

ANNOUNCEMENTS:

  • Charmin thanked the group for stepping up to fill the Q calendar and encouraged others to join in

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)

Another 12 Days (and a Yule Log)

THE SCENE: Unseasonably warm!
F3 WELCOME & DISCLAIMER: Maybe?  Code Brown was in charge of that and perhaps skipped over some of it.  No FNGs so we’d heard it all.
WARM-O-RAMA:
SSH IC; practice some Manmakers and a Fireman Carry.  Wish Hot Tub and Gibbler well as they took off like scalded dogs to do a little marathon training tour of the Asylum.  Let’s move.
THA-THANG:
4 volunteers strap in the harness to pull the Yule Log to Circus Maximus.  We use a rotation of volunteers to pull the Yule Log a half lap around at a time, at each stop, we celebrate the Days of Christmas cumulatively as follows:

  • Day 1:  Manmaker;
  • Day 2: Iron Mikes, 4 count
  • Day 3: Jump Squats;
  • Day 4: Smurf Jacks;
  • Fiiiivvveee Buuurrrrpppeeeeeees!
  • Day 6:  Hello Dollys (4 ct, IC)- led by Carney;
  • Day 7:  Merkins (4 ct, IC)- Led by Code Brown;
  • Day 8: Mountain Climbers (4 ct, IC)- led by Double Wide;
  • Day 9: American Hammers (4 ct, IC)- led by Rainbow;
  • Day 10: Big Boy Sit-ups (IC)- led by Honeydew;
  • Day 11: Carolina Dry Docks (4 ct, IC) – led by Pom Pom;
  • Day 12: Partner up and Fireman Carry twelve steps each.
  • Mosey back to AO (with Yule Log in tow)

Bunny takes over and whips us like mules up Baby Everest.  Our distance runners rejoined the PAX and took a turn pulling the Yule Log up.  Manmakers at the top:  Rinse and repeat.

MARY:
Somebody put Cat Gut in charge for a brutal 5 minutes of Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Christmas isn’t about bright presents in flashy wrapping.  God’s ultimate gift of love and grace through his Son came in very humble wrapping.  With that in mind, we should be able to celebrate Christmas in any situation.  Also, this day in history:  The counter-offensive known as the Battle of the Bulge began in the Ardennes Forest.  Those involved certainly spent Christmas without anything fancy or shiny.
MOLESKIN:
Prayers for Pinto and his family and Junk, Junk’s wife, and their family.
ANNOUNCEMENTS:
Second F gathering at Tank’s house on Jan 3.  M’s are invited.

12 Days of F3 Christmas

THE SCENE:

19 HIMs enjoyed 50f and overcast – Great morning for burn of the weekend

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 Side straddle hops

10 Front and 10 back baby arm circles

THA-THANG:
After a quick warm-up it was off to the CMU pile – Grab a block and mosey down to Circus Maximus for a 12 Days of F3 workout.

Starting at baseline, HIMs made their way around the loop and back stopping at each station representing the 12 Days of Christmas – Just like the song…

  • Baseline to station 1 for 1 overhead CMU Press then back to the baseline.
  • Baseline to station 2 for 2, 4-Count Box Cutter, then station1 for 1 overhead CMU Press, then back to the baseline.
  • Baseline to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 6 for 6, 4-count Merkins, then to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • etc. etc. all the way to the 12th station (BURPEES!!) & back

Mosey with CMU block back to AO

In total HIMs put in 2.5 miles of running plus the following totals per station:

  • Station 1 = 12; Overhead CMU Presses
  • Station 2 = 22; 4-count Box Cutters (Four count factor = 44)
  • Station 3 = 30; 4-count Knee to Elbow (Four count factor = 60)
  • Station 4 = 36; Single-count Big Boy Sit Ups
  • Station 5 = 40; 4-count Side Straddle Hops (Four count factor = 80)
  • Station 6 = 42; 4-count Merkins (Four count factor = 84)
  • Station 7 = 42; 4-count Overhead Claps (Four count factor = 84)
  • Station 8 = 40; 4-count Flutter Kicks (Four count factor = 80)
  • Station 9 = 36; Single Count Squats
  • Station 10 = 30, 4-Count Mountain Climbers (Four count factor = 60)
  • Station 11 = 22; Bobby Hurley
  • Station 12 = 12; Burpees

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
19 = Charmin, Snitch, Honeydew, Jenner, Enos, Rusty, Pacman, BlueBird, Rousey, Pusher, Carney, Gibbler, Bunny, Cat Gut, Rainbow, Hands, Cheatsheet, Doublewide, Timber

CIRCLE OF TRUST/BOM:
Sharing HOPE with others.  Each and every one of us is dealing with difficulties in life.  Some large, some small…. some known by many, some known by only a few.  Encouragement to each of us to seek out help to provide hope for yourself and also to be that resource of hope for others.

MOLESKIN:
Special prayer request out for a few folks.

ANNOUNCEMENTS:
N/A

Ladders and Sh@#ts

THE SCENE: Nice and cool.  Almost spitting snow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up burpee ladder:  10 4 ct SSH, IC; 2 burpees OYO; 10 BAC forward IC; 4 burpees OYO; 10 BAC backwards; 6 burpees OYO; 10 Imperial Walkers IC; 8 burpees OYO; 10 tempo squats IC; 10 burpees OYO.
THA-THANG:

  • Mosey to Circus Maximus for Merkin Ladder.  Run (not mosey, run!) 1/4 lap at a time, add 1 merkin at each stop up the ladder till you reach 10 merkins.  Then 1/4 lap back down the ladder to 1 merkin.
  • Mosey to Cardiac for the cardiac ladder:  10 SSH at the bottom, Bernie to the first curve; 10 SSH + 20 Carolina Dry Docks.  Bernie to the 2nd curve.  Repeat SSH and CCD, add 30 4 ct Freddy Mercurys.  Sprint to the top.  Repeat SSH, CCD, Freddy Mercurys.  Add 40 squats.
  • Mosey to bottom of Baby Everest for Jimmy’s (Jacob’s big brother) Ladder.  Run Baby Everest and do a Man Maker.  Add a Man Maker each time you run to the top, topping out at 7 Man Makers.

MARY:
Hurricane Hoedown ladder.  Sitting flutters with hands over head x 7; reclining flutters x7, regular flutters x7.  Repeat x6, then x5, etc. all the way down the ladder.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even in dark days, there are things to be thankful for.  From Abraham Lincoln’s proclamation establishing a recurrent Thanksgiving on the last Thursday of November, at a time when our nation was more divided than it has ever been:  They are the gracious gifts of the Most High God, who, while dealing with us in anger for our sins, hath nevertheless remembered mercy. It has seemed to me fit and proper that they should be solemnly, reverently and gratefully acknowledged as with one heart and one voice by the whole American People. I do therefore invite my fellow citizens in every part of the United States, and also those who are at sea and those who are sojourning in foreign lands, to set apart and observe the last Thursday of November next, as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens. And I recommend to them that while offering up the ascriptions justly due to Him for such singular deliverances and blessings, they do also, with humble penitence for our national perverseness and disobedience, commend to His tender care all those who have become widows, orphans, mourners or sufferers in the lamentable civil strife in which we are unavoidably engaged, and fervently implore the interposition of the Almighty Hand to heal the wounds of the nation and to restore it as soon as may be consistent with the Divine purposes to the full enjoyment of peace, harmony, tranquillity and Union.
MOLESKIN:
Prayers for Cheatsheet’s daughter
ANNOUNCEMENTS:
Need supplies for the VA home, please!