F3 Knoxville

Tag: Glock

13 Reps at the 13th Grade!

THE SCENE: 41 degrees, light, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backward X 10 (IC) followed by Michael Phelps
  • Cherry Pickers X 10 (IC)
  • Side Straddle Hops X 15 (IC)
  • Squats X 20 (IC)
  • Merkins X 13 (IC)
  • Mosey

THA-THANG: (many people think of junior/community colleges as the 13th grade so we did 13 reps everywhere)

McWherter Parking Lot (Light Pole to Light Pole – Suicides)

  • 13 pushups & 13 squats (OYO) at light pole (home base)
  • run to next row of parking lot (approximately 20 yards)
  • Touch line with hand and return to the start
  • repeat 13 pushups and 13 squats and run to the 2nd parking row (40 yards away)
  • Repeat to next row, etc.
  • Early finishers did Imperial Walkers
  • Mosey

Behind Maintenance Building 

  • 13 Overhead w/ block (OYO)
  • 13 Goblet squats w/ block (OYO)
  • 13 Curls w/ block (OYO)
  • 13 Bent Over Rows w/ block (OYO)
  • Put block down and run up the stairs to the Fitness Center
  • At the top, 13 Chris Loftons – jump shot squats; run back down
  • Repeat
  • Mosey

Bagwell Center 

  • 13 Dips and 13 Step Ups w/ each leg
  • Repeated for 3-4 rounds
  • Mosey

MARY:

  • 13 Box Cutters (IC)
  • 13 Big Boy Situps (OYO)
  • Mosey

COUNT-OFF & NAME-O-RAMA

10 PAX – Bartman, Booster, Glock, Neutron, Onesie, Peach Fuzz, Proton, Rusty, Scrum, Waxjob

CIRCLE OF TRUST/BOM:

Live every day like it’s our last, because it could be!

I met with a friend who is a business/time management coach. I shared my struggles to be a great husband, father, friend, etc. while also trying to develop a small cancer charity into a leader in the region and state.  She challenged me to come up with a personal mission statement and develop SMART goals for the 1st quarter of 2018 which includes both personal and professional goals.

While I’m just starting my potential 1st quarter goals now, my “current” working mission statement is:

I will spend quality time with those I love while exercising my mind, body and spirit so to fulfill my purpose of leaving our world better than I found it.

I encouraged everyone to think about their own goals and impact.

MOLESKIN:
Thank you to the PAQ at JUCO today and everyone else at F3 for being so supportive of me and everyone else.  The gloom is a great place to be when you’re with family!
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ANNOUNCEMENTS:
No Christmas Day workouts.  Enjoy your family and A Christmas Story, It’s a Wonderful Life, and Die Hard (it’s a Christmas movie)!

No Degrees Today

THE SCENE: Clear skies and crisp out at JUCO.  “Cs” may get degrees, but there are zero degrees C this morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get going quickly to generate some heat! Mosey around the parking lot while Q spouts disclaimer from Bernie.  Pax kindly alerts Q to the impending curb and embankment…
Next we have:
Cossack Squats x10 IC
Hindurkins x10 IC, keep plank for:
Alternating shoulder taps x15 IC
Al Gore Tuck Jumps x8 IC (most reps yet for this exercise… Literally fell to the ground on last rep)
Somewhere between 5 and 10 burpees. These were mainly to rest the quads for:
Monkey Humpers x15 IC!

THA-THANG:
Mosey to the drainage ditch and pick up 2 hand-size coupons.
Dang, these are friggin’ cold!
Side raise IC x15
Forward raise IC x15

Keep the coupons and mosey toward the fitness center.
Stop at the long parking lot.
“Cat on a hot tin roof” (bear crawl, but extend arm and leg fwd/back) for 2 parking spaces, 2 Raise the Roof. 2 more spaces, 4 Raise the Roof
Dang, these coupons are still friggin’ cold! And slippery. Audible to standard bear crawl. Continue to 20 Raise the Roof.

Get rid of still-frozen coupons at a different drainage ditch.

Team up for Dora 1,2,3 with 100 Merkins, 200 Big Boys, 300 squats, partner runs up the hill and back carrying larger 2-handed coupon.
Ran out of time during squats, mosey back to AO:
Airplane mode (run with arms out to the side)
Zombie mode (arms straight out),
Praise the Lord (arms up straight)

MARY:
Sneaked back into the AO with just enough time for a minute of boat/canoe
COUNT-OFF & NAME-O-RAMA
8 PAX, no FNGs this morning.
CIRCLE OF TRUST/BOM:
Brief Word this morning… This weekend was a but hectic as we had my niece and nephew for a visit. They lost their mother unexpectedly last July. Just a reminder to pour yourself into the lives of others, and especially cherish that time with your loved ones. Only God knows how long they will be with us. Don’t miss an opportunity to tell them you love them.
MOLESKIN:
Not sure my fingertips have ever been colder than when holding those coupons this morning. Great teamwork by the PAX on the Dora 1,2,3!
ANNOUNCEMENTS:
No announcements this morning