Deadhead – Page 6 – F3 Knoxville

Shoulder Day Saturday

February 10, 2018 Bartman

THE SCENE: mid-40s – wet ground but we dodged the rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20 IC
Rockettes x 10 IC
Temps Squat x 10 IC
10 Burpees OYO

THA-THANG:

Mosey to one end of the parking lot.
- Bear Crawl 11’s
  - Dry docks on one end / Peter Parker Merkins on the other end
  - Always face same direction while bear crawling (crawl backward coming back to start)
Mosey to CMU stash
- CMUs have gone missing….audible! Battle buddy up for some DORA.
- Partner A does exercise below while Partner B runs to bathroom and completes 5 burpees.
  - 200 Squats
  - 200 Merkins
  - 200 Box Cutters
Mosey to paved hill by the playground
- Backward bear crawl up the hill
- At top of hill find a spot on the wall
  - 1 minute wall squat x 2 rounds
  - 1 round of single leg wall squat (10 seconds on/off per leg)
- DORA Calf raises x 200 while battle buddy does 10 pullups on bar
- Inchworm merkin back down the hill
Mosey back to AO

MARY:

Flutter kicks x 20 IC
Hello Dolly x 20 IC
Peter Parker

COUNT-OFF & NAME-O-RAMA
9 total: La-Z-Boy, Mayberry, Shooter, Sweeper, Deadhead, Landline, Cosmo, Pirate, Bartman

CIRCLE OF TRUST/BOM:

Have your wife’s back. My wife and I had a fight this week that centered around her feeling that I didn’t have her back in a certain situation. The scenario had to to with our kids and I basically let her be the “bad cop” without stepping in to help her out. Lesson of the week: cover your wife’s 6 at all times!

MOLESKIN:
ANNOUNCEMENTS:

CSAUP event at Alcoa – February 24th
Hardship Hill OCR – May 19th.

Alternate Route 66

February 8, 2018 Frosty

THE SCENE: Chilly and damp 28
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC
THA-THANG:
Mosey to the Boats for A Modified Route 66. 15 lights total around base of hill. At each light increase number of rep by 1.

First 9 lights, Merkins

Stop at Fuel tanks for 25 BBS

Next 6 lights, Burpees

At Matterhorn

Start at 2 reps and each trip up the Matterhorn increase reps by 2. Repeat trips up Matterhorn until getting 10 reps of each exercise. 2 Merkins + 2 Ratchet squats

Back to Route 66 going the opposite direction.

6 lights, 2 Squats increase reps by 2 at each light

At Fuel Tanks 25 BBS

Mosey to lower stairs. 10 werkins, run up stairs to top of hill at restaurant, 10 werkins

Indian Run back to AO

MARY:
Ring of Fire Merkins starting at 5 reps, increasing by 5 each round up to 15 reps

American Hammers (Crawdad)

Flutter Kicks (Tank)

Wide flutter kicks, ask Bartman for his name of these (Bartman)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we pray to God, we need to remember to be humble in our prayers and ask that His will be done.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP

Wesley house this Sunday rain or shine. Be in the gym if it is raining

Remember Mama Jo

February 6, 2018 Abscess

THE SCENE: At the Dog Pound 33 degrees and cloudy w an occasional sprinkle
F3 WELCOME & DISCLAIMER

WARM-O-RAMA

50x SSH, Imperial Squat x 15, Jerkin x 15

THA-THANG
Choose your ???????? (25lb weight) from the truck and Mosey to the top parking lot
Four corners: 20 squat jumps and bear crawl to next corner, 20 Box Cutters then lunge, LBCs then sideways bear crawl, mountain climbers then duck walk, rinse and repeat
Doras: 100 Curls, Presses, and Triceps w ????????, while B.B. runs to end and does 20 Dry docks…mosey back to AO
Dora’s: Prisoners x 50, 15 Diamond ???? merkins
Tunnel of Love
Suicide Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the impact my Grandmother had on me and others and she worried too much. Ended up dying on Valentines Day. Message is to simplify your life and decrease stress.