F3 Knoxville

Tag: Dumpster Dive

The Manhattan Project

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 83% 39 ℉ 5.7 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination

THA-THANG:
Mosey towards main parking lot near St. Patrick statue.  Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.

Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5

Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups

Then Mosey back to AO.

MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers.  Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:

Lots of very interesting things have happened at ORNL since its beginning in 1943.  One was that they hired me 20 years ago on Jan 29th 2001.  Here’s a link describing ORNL’s history.  https://www.ornl.gov/content/seventy-five-years-great-science.  Check out the timeline and interactive mural.

 

MOLESKIN:
Prayers for the wives recovering from and going into surgery.  For the kids struggling with issues at school.  For our brothers battling illness.  For Pom Pom, who is 4 months from his wedding day.  And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).

ANNOUNCEMENTS:

Blood Drive on Friday

Asylum CSAUP on Saturday

Hamstrung @ Shamrock

 

THE SCENE: Mid 40’s and drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats
Thai Fighters
Cherry Pickers
THA-THANG:

Start at #1, work through the list, drop the top item each time until complete
Reps 1 30 second hamstring plank
20 2 diamond pushups
20 3 squats
20 4 American hammers
20 5 Hamstring walk out
20 6 Wide arm push ups
20 7 lunges
20 8 pickle pounders
20 9 Hamstring leg lift
20 10 merkins
20 11 monkey humpers
20 12 big boy sit-ups

 

MARY:
Mary was included in the workout
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where are you invested with your time?  Where you spend your time shows those around where your priorities are.  If you are out of line, like me, then focus your time where it belongs and get back on track.  For me, being more present while home with the wife and kids, as well as doing intentional things on the weekends.  Work sucks up an inordinate amount of time for me, and my family doesn’t need to feel like they are 2nd to work.
MOLESKIN:

ANNOUNCEMENTS:
January 30, CSAUP at Asylum.

Carpe Diem

THE SCENE: Chilly 30’s; started to snow during COT

WARM-O-RAMA:

4ct SSH x 20 (IC); 5 Burpees (OYO); 4ct Tai Fighters x 10 Forward and Reverse (IC); 5 Burpees (OYO); Temp Squat Jumps x 5 (IC); 5 Burpees (OYO); 4ct Starfish Crunches x 10 (IC); 5 Burpees (OYO)

THA-THANG:
Mosey to CMU pile in alley; 4 corners with CMU; Start at 20 reps at all 4 corners for first lap… 19 for second lap… 18 for third lap… and so on until beat down ends; Corner 1 exercise is Rifle Hold Squats; Corner 2 is Alternating Merkins (one hand on block); Corner 3 is Rifle Hold 2ct Flutter Kicks; and Corner 4 is Kettle-Block Swings; Return CMU to pile; Mosey back to AO

CIRCLE OF TRUST/BOM:
Mentioned Dead Poet’s Society movie and the phrase Carpe Diem that took on importance to me as a young adult; Phrase literally means “Pluck the day” but more commonly known for “Sieze the Day”; While a great motto and good mindset to attack each day, I felt it a bit short or misguided unless married with God’s wisdom in James 4; Read James 4:13-16 and noted the important perspective that God is in control and it is wrong to assume on His will; Read Romans 12:2 speaking to how we can know God’s perfect will; so I encouraged the PAX to Sieze the Day – If the Lord wills!

MOLESKIN:
See Shamrock prayer request channel on Slack to pray or drop new requests

Incline Bear Burpee Shuffle

  • Scene:  28degrees of misty mountain madness – ie. Cold and dark
  • Intro: Welcome to the Jungle
  • Warmup:
    • high knees + burpees ( ~20 )
    • Side straddles parking lot lengths.
    • Freddy Go Rounds – (all in four count – High Knees, Mtn Climbers, Freddy Mercuries, Austrailian Freddy Murcuries,- and in reverse backup up to high knees )
  • Workout:
    • Single file line of HIMs facing the hills – arms width apart.
    • 1. Do a burpee
    • Bear crawl up the hill
    • Do a burpee
    • Reverse bear crawl down the hill.
    • Do a burpee (and back down to plank)
    • Hold plank waiting for 6.
    • 3 Plank Shuffles to left
    • Repeat until time runs out – progressing to all hills on campus.
    • In light of the monthly challenge we’ll attempt to keep track of the running burpee total.
    • We did four basic hills – 80 burpees on the bottom and 40 burpees on the tops of hills for a total of about 120 burpees.
  • Circle of Trust / Ball of Man
    • Sharing struggles, psalm 38 & 39 are brutal.  Raw, gritty. Such is life.  Sandy dirty muddy wet cold. Offer it up to God. Pleading for mercy. Pleading for grace. From Political crazyiness to at home marriage battles – what do we do?  Life and death on the line with Covid.  Are we but a vapor? A smoke? Dust in the wind? Each breath is a gift. Each moment a miracle.  It ain’t pretty. I’m not pretty.  Forgive me for my mess. Please forgive me for my anger.  Thank you for suffering with me today.  You are my brother!

Weather Advisory

The Scene

36 degrees and wet

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators from 8

Squat to kneel and back up (6-count)

Hairy Rockettes

Cherry Pickers

Ankle to hands 

 

Tha-Thang

Curb on CMU Mosey Way

Squat to curb tab

Hold Session 50 seconds of work 10 seconds of rest

Single Arm Hold -L

Single Arm Hold -R

Hollow Hold

Plank Hold

Glute Bridge

Side Plank -R

Side Plank -L

 

50-40-30-20-10

Seasaw lunge

CMU Curl Press Tri-Ext

Predator Jacks

V Up’s 

CMU Single Arm Row

 

Got through 50 of each and 40 of lunges and curl/press/tri ext

On the way back to CMU pile we switched between rifle carries, one arm overhead carries, suitcase carries and zombie carries. 

Mosey back to shovel flag just in time

Mary

No Time

COUNT-OFF & NAME-O-RAMA

9 HIM’s

COT/BOM

Watch this: “Good”- Jocko Willink

If you follow Jocko at all you have surely heard him say “Good” in response to almost every situation, especially when things do not go as planned. The video is linked up above and is sure to fire you up. 

With all of the stuff going on around us we can ultimately only control how we respond to things. I have found it beneficial to respond with “Good” and go from there. It helps me remember to take things in stride and take a lesson from every situation and get better no matter what happened. Good can come from any situation if we look hard enough. 

Ultimately, if you are a believer, you can say “Good” in everything because we know that the Lord is with us and He is ordering our steps. 

Joshua 1:9– “Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:

ANNOUNCEMENTS: