Brick – Page 77 – F3 Knoxville

Tabata Time In Tennessee!

July 20, 2018 Booster

THE SCENE: 70 and a bit humid (great workout weather!)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walker X 10 IC
Cherry Pickers X 10 IC
Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Side Straddle Hops X 10 IC
Tempo Squats X 10 IC
Mosey to the back of campus

THA-THANG:

All Tabata, All The Way – 20 second AMRAP/10 second rest

3 sets of Merkins

Behind Maintenance Building

3 sets of overhead press w/ CMU (AMRAP)
3 sets of goblet squats w/ CMU (AMRAP)
3 sets of curls w/ CMU (AMRAP)
3 sets of bent over rows w/ CMU (AMRAP)
3 sets of big boy sit-ups (AMRAP)
Mosey to Bagwell Center

Bagwell Center

3 sets of dips (AMRAP)
3 sets of American hammers (AMRAP)
3 sets of lunges (AMRAP)
3 sets of hand-release merkins – (AMRAP)
Mosey to Maintenance Building

Side of Alexander Building

3 sets of calf raises on steps – (AMRAP)
3 sets of pullups on the walkway rails – (AMRAP)
3 sets of bench step-ups/box jumps – (AMRAP)
3 sets of hand-release merkins – (AMRAP)
Mosey to AO

AO Parking Lot –

10 burpees (OYO)

MARY:

Hello Dolly’s X 20
Flutter Kicks X 20
Box Cutters X 20

COUNT-OFF & NAME-O-RAMA
10 HIMs – Bartman, Brick, Neutron, Onesie, Pink Eye, Scoop, Snaggletooth, Sty, Trolley, and Booster

CIRCLE OF TRUST/BOM:

We should strive to be our best everyday whether it’s being the best husband, father, son, brother, co-worker, etc. I don’t feel like I’m being my best every day. I struggle to consistently live up to my potential. The good news is every day we have a chance to be our best.

Good and bad things happen every day. On July 20th, the following things happened:

1921 Congresswoman Alice Mary Robertson becomes the first woman to preside over the floor of US House of Representatives
1944 Death March of 1,200 Jews from Lipcani Moldavia begins
1967 Race riots in Memphis, Tennessee
1969 1st Moon Landing: Neil Armstrong and Buzz Aldrin step out from Apollo spacecraft 11,530 million watch live global broadcast
1976 Hank Aaron hits 755th and last home run off Angels Dick Drago
1995 Shaquem Griffin, American one-handed NFL player (Seahawks), was born (very inspirational story – look him up!)

One of my favorite quotes is:

“The only thing necessary for the triumph of evil is for good men to do nothing.” ― Edmund Burke

Let’s be good men. Let’s serve others. Let’s love everyone. Let’s strive to be better each and every day.

Iron Sharpens Iron – Let’s sharpen each other and make us better every day!

ANNOUNCEMENTS:

JUCO considering adding a Wednesday workout
We discussed JUCO t-shirt development
We discussed August 18 Kickball Tournament

Be like a kid, be resilient

July 16, 2018 Woodshack

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

10 cones
1 mr spectacular and suicide the 10 cones spread across the Parking lot
2 mr spectacular and 9 cone suicide
Ascending and descending w both totaling 11
We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

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

Fog-o-Rama

July 11, 2018 Rainbow

THE SCENE: 72 degrees, humid, with a nice gloomy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4CT

Cherry Picker x8

Windmill 4CT X15

Tempo Merkin x10

Tempo Squat x10
THA-THANG:
Mosey to 3 way Stop 15 plank jax while waiting on six. Roll on to base of Everest. Wait for the skunk to move on, then mosey up to top of Everest Rock Pile.

Pick a rock

1 .perform 20 curl then mosey to stop sign at base of hill 20 4ct hello dolly then back up to pile

2. perform 20 row then mosey to stop sign at base of hill 20 LBC then back up to pile

3. Perform 20 tricep extension then mosey to stop sign at base of hill 20 4ct flutter back up to pile

4. Perform 20 overhead mosey to stop sign at base of hill 20 leg lower then wait on six

Mosey to steps next to Asylum…Bear crawl up stairs mosey to path in front of Asylum, Bernie around flag pole, Rinse and repeat x4

Mosey Back to AO

Cash out at AO with some ATM’s

MARY:
I
COUNT-OFF & NAME-O-RAMA
13 HIMS No FNG’S
CIRCLE OF TRUST/BOM:

Being an example for Christ in what we do and how we react. We are constantly faced with decisions, obstacles, and trials. They are inevitable. It’s part of living on this side of heaven. Though we can’t stop these things from happening, we can control how we react to them. Challenge of showing Christ through our circumstances. Using Paul and his imprisonment as an example of choosing joy in the midst of our circumstance.

.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

10×10 King of the Hill

July 2, 2018 Trolley

THE SCENE: 75 and climbing fast. Humid as all get out.
F3 WELCOME & DISCLAIMER I’m not a professional but will try to kick your butt like one.
WARM-O-RAMA:
In light of the time and distance we skipped warmup.
THA-THANG:

10X10 King of the Hill.

There are roughly ten hills around campus. We run to all of them in a counter clockwise circle starting at the AO. At the top of each hill do 10 burpees.

Took about 37 minutes. Ended at top of Jucomanjaro. Roughly 3.1 mile loop, as seen here: https://www.relive.cc/view/1665169684
MARY:
No time for Mary – too busy runnin’.
COUNT-OFF & NAME-O-RAMA
Absess, Brick, Mr Clean, Doubtfire, Bueler, Mr Jinnxy, Rocket, Speedo, Pink-Eye, Detention, Trolley
CIRCLE OF TRUST/BOM:
“I HAVE FOUGHT THE GOOD FIGHT, I HAVE FINISHED THE RACE, I HAVE KEPT THE FAITH.” 2 TIMOTHY 4:7 Challenge men to join & create a fight as described here
https://passioncitychurch.com/fightclub/
If I get any interest in attending a 2x month Fight club then I’ll register a group at their site. We’ll strive sharpening each other in our walk with God, our character, leading our families, serving others, contenting for our brothers. Let me know!

ANNOUNCEMENTS:
Tough Mudder Alanta coming up.
Fathers and kids weekend in Alabama coming up.