F3 Knoxville

Tag: Hammy

CMU’s and Mt. Crumpet

THE SCENE: Cool, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH

-Little baby arm circles

-Merkins on the Q’s call for up and down

THA-THANG:

-1/2 court Melungeons with CMU, once you reach the grinder 50 squats with CMU

-Partner up and Indian Run to the Mt. Crumpet, bring along one CMU per team.

-Dora style, 100 bodybuilders, 200 WW2’s (we didn’t even come close to finishing the WW2’s)

-Indian Run with the CMU’s back to the AO

MARY:
-Flutter kicks, LBC’s and more Merkins
COUNT-OFF & NAME-O-RAMA
Mitten, Drifter, Hammy, Pinnochio, Snorkel, Flash, Espy, Swazye, Taco, Moses
CIRCLE OF TRUST/BOM:

” God won’t ever give you more than you can handle” I call BS on this often used phrase. There are numerous examples in the Bible and our own lives where He gives us more than we can handle. Cancer, death, bankruptcy, divorce, prodigal children, etc are all more than we can handle. God does not expect you to to come through these things alone, he expects you to come to him with your burdens where he will bear the burden with and for you. He gives you more than you can handle so you’ll come to learn to depend on him fully and in doing so be an example to your brothers who are walking through hard things of their own.
MOLESKIN:
Way to power through the back injury Hammy. Respect. Double respect.
ANNOUNCEMENTS:
I have t-shirts for those that ordered them and will bring them to the AO on Tuesday. Moses had some nifty biz cards to pass out, if you need some hit him up!

Burpees and wheel barrow practice

THE SCENE: 70s overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 burpee

10 merkins

2 burpees

10 squats

3 burpees

10 imp walkers

4 burpees

10 imp squat walkers

5 burpees

10 ssh

6 burps

10 monkey h

7 burpees

10 overhead claps

8 burpees

10 big boys

9 burpees

10 flutter kicks

10 burpees

THA-THANG:
Escalator to kiddie slope

Escalator , 10 burps, 20 Dry docks, 30 monkey jumpers , 40 lbc

  • Partner wheel barrow up kiddie slope
  • 20 cones spread out about 10-12 yards apart all the way up kiddie slope
  • Partner wheel barrow to each cone , partner switched at each cone. At each cone before moving on , do 10 V ups(both partners )
  • We made it about halfway and running out of time , we…..
  • Broad jump burpee to the next cone , then lunge to the next cone alternating to the top of kiddie slope
  • Mosey to Crumpit for 7s , monkey humpers at the base, Bernie to the cones , WWII sit-ups
  • mosey back to the AO

MARY:
Alternating Superman’s

flutters

hello dollies

boat canoe….catamaran!

cash out with ATMs
COUNT-OFF & NAME-O-RAMA

12 pact
CIRCLE OF TRUST/BOM:

Good teammates pull their weight.

Great ones hold you accountable and lift you up so you can pull your own.

MOLESKIN:

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

Remembering Bill

THE SCENE: Dark, mostly cloudy, 71 degrees F, 93% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial squat walkers, Peter Parkers, Little baby arm circles. Mosey to the bottom of Waxjob Hill.

THA-THANG:

Waxjob Hill 7’s

Burpees at the bottom

Bear crawl up hill

4 count flutter kicks at the top

Run down to the bottom

CMU SET at the Grinder

x12 each (or as noted) competed sequentially.

Bent Rows, Swings, Triceps Extensions, Upright Rows, Squat Press, Curls, On The Shelf (6 per side), Lawn Mower Pulls (12 per arm)

Run down path to junction with Alcoa Road

Calisthenics at Alcoa Road

x12 each completed sequentially.

Merkins, WWII Sit-ups, Shoulder Taps (4 count), Iron Mikes, Dry Docks, SSH (4 count), Get Ups, Body Builders (8 count)

Run back to Grinder and continue AMRAP.  Most completed two rounds.

Push Pull

Completed two rounds of 10 Pull Ups and 10 Box Jumps.

MARY:
Protractors, Box cutters, LBCs.

COUNT-OFF & NAME-O-RAMA
Total of 21 HIMs including 1 FNG (Mitten – Mike Hanlon).  Good to have a couple back at the Bomb Shelter after a break.

CIRCLE OF TRUST/BOM:

April 1974, after touring Alcoa’s TN Operations, I was sitting across from Bill Mueller. He offered me a job prior to my flight back to Beaumont and the last few months of college. He is the reason I moved my wife to East TN two weeks after our marriage. Bill was a good manager. He wasn’t flashy. He was kind. He was giving. He had high expectations. He was a teacher. He had my back. He went before me. He protected me when engineering layoffs came in 1975. I wasn’t one of 7 mechanical engineers let go.
Bill’s personal life was tough. His wife Donna fought brain cancer for several years and the surgeries and radiation left her with significant mental and physical limitations. Bill pulled extra duty raising their three children.  He never complained. He only provided his love, patience, and care. He was devoted to Donna, Jeff, Julie, and Jayne.
Bill gave himself to Habitat in his retirement and has over 100 builds under his belt. His final one was called the Bill Mueller Build. Bill died last Saturday at the age of 91 and was buried yesterday.
I use Bill as an example of someone who has gone before me. Someone who has made my path straighter and less difficult. We all have these kind of people in our lives. Sometimes we realize it. Many times we don’t.  As Cap’n Crunch said after our F3 Convergence, “we all need Paul’s in our life.”  Bill Mueller was one for me.
Today I encourage us all to reflect on the Bill Muellers in our lives and to give thanks. Better yet, if your Bill Mueller is still alive, call him up and let him know just how much he means to you.
MOLESKIN:
Prayers for Daniel, a friend of Flash, as he give the eulogy at a funeral tomorrow.  Prayer for guidance, reconciliation in next steps as one of our HIMs faces the prospect of divorce.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Round and round they go…

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC, forward/back x10 IC
  • 20 SSH IC
  • 8 ct. body builder x10 IC

THA-THANG: 3 Round Dora (Run small lap between each round)

  • 250 Calf jumps     Partner: Bernie to Scrap Yard, 5 pull-ups
  • 150 Merkins
  • 100 Squats with CMU
  • 200 CMU Bent Row,       Skip for height to Scrap Yard, 10 Iron mikes (1ct)
  • 100 Peter Parker (2ct.)
  • 100 BBS
  • 100 Dry Dock           Skip for distance, 15 dips
  • 100 Squat Jumps
  • 50 Shoulder Taps (4ct)

 

  • Salsa for the winners:
  • 30 LBCs 
  • 30 Plank Jacks (2ct) 
  • 15 WW2 sit-up 
  • 30 OH Press with CMU  
  • 10 burpees 

MARY: Around Circle CMU Hammers. Around the Circle Plank

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We can all come out here to work on our physical weakness, but we also have weaknesses that we cannot personally overcome. Paul suffered from a “thorn in the flesh” and Christ’s words to him are something we must also apply: 2Cor. 12:9 My grace is sufficient for you, for my power is made perfect in weakness. Paul’s response should be our response: I will boast in my weakness so Christ’s power rests on me.
MOLESKIN:

ANNOUNCEMENTS:

I threw myself a 38th birthday party at the Bomb Shelter…

THE SCENE: Cool and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-15 Little baby arm circles, both directions

-10 Cherry pickers

-20 SSH

THA-THANG:

Partner up. One man does 38 reps, while the other executes the CMU work.

-CMU lift and tricep extension

38 Merkins

-CMU twists

38 Big boys

-Squat and press with CMU

38 WW2’s

-CMU chest press

38 burpees

-CMU curls

38 Dry docks

MARY:
One mile cool off mosey around the park, finish strong with overhead claps and merkins
COUNT-OFF & NAME-O-RAMA
Sake, Tin Man, Snorkel, Neighbor, RadioShack, Moses, Taco, Hammy, Napster, Flash, Pinnochio, Espy, Walk-On, Woodshack
CIRCLE OF TRUST/BOM:

You may not always think about it but you put off an aroma. People around you notice it, be guided by 2 Cor., 15-17 and make your aroma, the thing people notice about you, positive and Christ-like

2 Corinthians 2:15-17 English Standard Version (ESV)

15 For we are the aroma of Christ to God among those who are being saved and among those who are perishing, 16 to one a fragrance from death to death, to the other a fragrance from life to life. Who is sufficient for these things? 17 For we are not, like so many, peddlers of God’s word, but as men of sincerity, as commissioned by God, in the sight of God we speak in Christ.

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