F3 Knoxville

Tag: Choir Boy

Omaha to Paris

THE SCENE: Couldn’t be a nicer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lots of on-time pax this morning! Stalled with some Michael Phelps or something while we waited on the stragglers, and did burpees in honor of Swimmies’ on-time (for him) arrival. Then it was time to get going. I read an article on the op-ed page of the New York Times ( https://www.nytimes.com/2014/06/06/opinion/memories-from-normandy.html ) that got me thinking I’d like to meet the author, who lived in Sweetwater.
THA-THANG:
Down to the CMUs. 5 rounds of Keepaway, or whatever that game is called. Whiskey Tango Foxtrot in between rounds. Team 1 won, although numerous lawsuits have been filed and the outcome will be contested until the recounts are over and the results have been certified.

Clint’s mom thought she outsmarted the US Army by sending Clint to typists school to keep him out of the draft. He was sent instead to the 82nd Airborne, 512th Glider Infantry.

There was work to do at the Cloud. Stepdowns, LBCs, Box cutters.

Jack Webb showed up…easily the least welcome guest at any workout.

Clint trained in Africa and was dropped into Italy. Fought his way past Mt Vesuvius, which he sketched in his secret and illegal diary.

Moseyed to the dock, practiced some Junk Science – like 90% of us are statistically entitled to 10 more years.

Clint Riddle got into a glider again and landed somewhere near Sainte Mere Eglise, and they fought their way into France.

Operation Overlord, our tribute to those guys. Omaha (Beach) to Paris. It’s almost a half a mile, and it’s all uphill. It is not easy.

Back to back Have a Nice Days, mosey home, ATM.

MARY:
Ain’t nobody got time for that

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Clinton Riddle stayed a Private until the war was over and he was finally discharged. He came home to Sweetwater, married, had kids, became a bi-vocational pastor, and started talking about his experience of war in his 90s, when he was one of the few people left to talk about them. He spent 3 hours one morning with me and my sons, telling us about every part of his time in battle. Pvt Riddle died last December. He was 98 years old.
MOLESKIN:
With gratitude to Clinton Riddle and everyone who serves selflessly. With gratitude to the men of F3.
ANNOUNCEMENTS:
I owe Jumbo breakfast – INCREDIBLE Omaha-to-Paris sprint.

Aiken legs for Equalizer

THE SCENE: 65 balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow Mosey to the Front of the park as we moved up to the pavilion for the rain
THA-THANG:
Aiken legs

  • 20 Squats
  • 20 Box Jumps
  • 20 Lunges (10 each leg)
  • 20 split jacks (10 each leg forward)
  • mosey to the outhouse and back
  • Rinse and repeat

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
done

Welcome to the Rock (In Honor of Sean Connery)

THE SCENE: 40s, dry, halo around the moon (I’m not saying my Qs are special, but I’ve now had a shooting star and a moon halo for my Qs, so draw your own conclusion)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 (4 ct)

Windmills x 10 (4 ct)

Imperial Walkers x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little of this, a little of that x 2

Burpees x 5

THA-THANG:
Mosey to the rock pile and select a rock

Mosey to the splash pad

Burpee pull-ups (burpee w/ a pull-up at the end instead of a jump) x 10

Curls w/ the rock x 20

Rows w/ the rock x 30

Squats w/ the rock x 40

LBCs w/ the rock x 50

Plank until everyone is done

ATMs

Collect the rock, mosey to the dark circle past the dock (where the drug van sometimes parks, but it wasn’t there today)

Burpee presses (burpee w/ a shoulder press w/ the rock at the end instead of a jump) x 10

Curls w/ the rock x 20

Rows w/ the rock x 30

Squats w/ the rock x 40

LBCs w/ the rock x 50

Plank until everyone is done

Circle of fire w/ merkins – 5 rounds from 1 rep to 5 reps

Collect the rock, mosey to the road in between the bathrooms and the playground.  Half of the pax to the bathrooms and half to the playground for a repeat of Round 1 (i.e., burpee pull-ups, curls, rows, squats, and LBCs) and return to the road and hold plank until everyone is done.

We needed to give our arms a rest, so we did a circle of fire with squats (5 and then 10) while holding Al Gore in between.

Collect the rock, mosey back to the dark circle for a repeat of Round 2 (i.e., burpee presses, curls, rows, squats, and LBCs).

Put rocks up, mosey to AO

MARY:
We arrived at the AO right as the clock struck 6:15, so no Mary today.

COUNT-OFF & NAME-O-RAMA
10 PAX

CIRCLE OF TRUST/BOM:
We all need to keep perspective.  It has been a long week for an Election Day, which has been called by some the most important election ever.  Someone says that every election.  Whatever happens with this or any other election, it is still better than what we had under a king or queen sitting on a throne.  As Cersei said to Ned Stark, “When you play the game of thrones, you win or you die.  There is no middle ground.”  At least we don’t have that anymore.

MOLESKIN:
Prayers for Ribbed’s wife, Lillydipper’s wife, Mr. Jinxy’s wife, and the family of Pondzi’s colleague who committed suicide.

ANNOUNCEMENTS:
Convergence at the Asylum at 7:00 tomorrow for the third anniversary followed by the nantan swap followed by food courtesy of Junk.

The Politician’s Workout

SCENE: Mid-thirties. Just cool enough to have us reminiscing about last week’s weather.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | SSH IC | Tempo Squats
  • Overhead Claps IC | Seal Claps IC |

THA-THANG:

Fellowship, laps, and body weight exercises: We talked in circles & left the heavy lifting to someone else.

Tennis Court Four Corners – 20 15 10

  • Diamond Merks | Shoulder Taps
  • Hand Release Merks | Inch Worm

(Mosey to Playground)

SEVENS at Playground

  • Step-ups & Squats
  • Squats & Imp Walkers
  • Imperial Walkers & Split Squats

(Slow Mosey to Flag)

PAX-Called Core Exercises

  • Captain Thors | Pickle Pointers
  • LBCs | American Hammers
  • Flutter Kicks | Box Cutters

(Mosey to Tennis Court)

MARY: 45 secs of burpees

BOM:

Candidates I like never do as well as I hope & candidates I dislike never do as badly as I fear. Invest your time & energy in the people & activities that change your life.

7-11’s

THE SCENE: 59 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tempo Squats x10, Tempo merkins x10, a few cobra kais, cherry picker x5, a little bit of this and a little bit of that.

THA-THANG:
Mosey to playground

7’s — pull-ups + v-ups (playground to top of Bermuda triangle).

11’s — merkins and dips (from splash pad to pavilion above restrooms)

7’s — burpees and overhead press (from boat dock to rock pile)

11’s — squat jump-ups and big boys (splash pad one side to the other)

MARY:
Ain’t got no time for dat.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let’s be proactive about walking in the good works prepared for us by God.  We’re not saved by works, but by grace. But we are saved to walk in good works to love others and glorify God.  It’s a great time (as always) to serve people, talk to them face-to-face, get involved in their life, and help.

Ephesians 2:10 — 10 For fwe are his workmanship, gcreated in Christ Jesus hfor good works, iwhich God prepared beforehand, jthat we should walk in them.”

Proverbs 3:27 —“ rDo not withhold good from those to whom it is due,5when it is in your power to do it.”

Galatians 6:10 — “10 So then, gas we have opportunity, let us hdo good to everyone.”

ANNOUNCEMENTS:
5 year anniversary coming up.