F3 Knoxville

Those are a real thing?

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

IC 4ct Cherry pickers

IC 4ct SSH

IC 4ct Worlds Greatest Merkin
THA-THANG:
Mosey to Matterhorn IC 4ct Mountian climbers at the bottom

Mosey to the pav-a-lon

Battle Buddy up for Dora

  • 100 Burpee pull ups
  • 200 pistol squats
  • 200 hand stand push ups
  • 100 Turkish get ups
  • BB runs to the top of the hill

BBS-icide back down Matterhorn

Mosey to the AO

MARY:
Took care of her on the BBS-icide
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
BOM was given in route back to the AO so that I didn’t get all emo in the circle. I shared about my 99 year old grandfather who was admitted to the ER last night for a minor stroke.  As @La-z-boy said he was a true badass.

He was born in 1919 and immigrated from Italy through Ellis Island in 1928-9.  The family lived in south western PA and that is where he met my very Irish grandmother. He worked very hard to impress my great-grandmother and she did not want my grandmother to marry him because “all Italians carry knives”.  He was drafted into WWII and served in the Army Corps of Engineers in the Pacific theater.  While over seas and because they couldn’t loved ones back home where they were, he and his buddies would make jewelry for their significant others out of coins, airplane parts, and scrap metal and adding in shells, and items they found on the islands.  He survived the war, came home, and went to college on the GI bill.  He got a job at a bank starting in the mail room, and eventually worked his way up to president. They moved to FL when my mom was young because she had asthma and it the doctors told them to “move someplace warm”.  So he packed up his family and moved them around from extended family so my mom could have a better life.  He sacrificed for our country, for his wife, and for his kids.

He taught me to love Jesus.  He was one of the first men I always saw sing at church. (How many do you see not sinigning in church?)  He said “God have us a voice and we should use it to praise him”.

Through him I also have witnessed unconditional love.  He loved my grandmother like no love I have ever seen before. Through lots and lots of good times, some small bad times, and even as she suffered and lost the fight with Alzheimer’s.  He loved and served her like no other love ever. She passed in 2009, but he keeps right on loving her. I feel ashamed sometimes that I don’t treat my wife the same love, care, and service as he treated my grandmother.

Additionally, he also unconditionally loves my mom and uncle, and always gives them second chances even if he didn’t agree with their choices. He loves my sister, me, and his other grand kids, even though our life choices make him shake his head sometimes.  He loves my kids, his first great grandkids, and was so worried this year that his Christmas cards to them didn’t arrive in time.

When I asked him about his health routine he said it is to walk regularly; find things to occupy your mind; a beer for lunch everyday; a glass if red wine with dinner; and always be thankful.

He’s lived his whole life and I’ve never once heard him complain, grumble, brag about himself, or put himself first.  He is always smiling and joyful and always puts other first.

Granted I hope to live till I’m 99, but I really wish I could live with his same attitude.

MOLESKIN:
Go home love your wife, love your family, love others.  And be happy about it.

and as @Bartman pointed out, yes burpee-pull-ups are a real thing.

ANNOUNCEMENTS:
Prayers

– Wallball’s wife and baby

– Frosty’s wife’s ankle

– My grandfather

I got you somethin “Real Nice”

THE SCENE: 33 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run to the slouthouse and some stretchin and crap
THA-THANG:

  • R: row and press w KB
  • E: Ear presses w/CMU
  • A: Arm blasters w/pee rocks 10 SFP
  • L: lunges w/sandbag or CMUs
  • *
  • N: not Highland games log throws
  • I: ice picker slams w/ball
  • C: cleans with bar 115lbs
  • E: eat? Sandbag toss over shoulder

When logs get back do 10 merkins and run up small hill to cones and back to next exercise

MARY:
Flutter, box cutters and stuff
COUNT-OFF & NAME-O-RAMA 

6 pax

CIRCLE OF TRUST/BOM:
Gift we don’t deserve.

God sent his son to redeem us not because we deserve it, but because he loves us.

Example of my kids misbehaving and still providing gifts for them on Christmas.
MOLESKIN:  

i only got Thru half the wo due to my back going out but the pax finished strong. Welcome Creeper from Nashville

ANNOUNCEMENTS:
Bring snacks tomorrow for the Wesley House. Prayers for FIA member that was killed by a car.

We be reppin

THE SCENE: Low 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
a picture is worth a thousand words,right      Choose a weight and hit the following menu starting with the left hand side and working your way to the right.  Run to the sign & back after each set of reps.

COUNT-OFF & NAME-O-RAMA
Wallball, Junk, Choirboy, Scooter, Ibeam, Bartman
CIRCLE OF TRUST/BOM:
Be intentional about teaching your kids what it means to be a Christian.  It’s your responsibility as a father.

Swirly Q

THE SCENE: cold, little rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry pickers, BAC, mosey to cess pool

THA-THANG:
bear crawl from sideline to sideline.  then, 10 merkins and jog around half of field to beginning

repeat bear crawls and add 10 merkins each time up to 40 merkins

Do it all again with lunges across the field and dips at the bleachers

Mosey to playground for Dora

BBS, pull ups, squats, merkins while partner runs lap around parking lot

Mosey to AO

Tire Pull, kettle bell swings, tire flip, shoulder presses, jump rope, running

MARY:
Boat Canoe, side crunches, supermans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be servants like 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.

DP/Brickyard Collaboration: Invest in Others

THE SCENE:

25 and cold
F3 WELCOME & DISCLAIMER:

Check


WARM-O-RAMA:

SSH x 15 IC

High Knees x 15 IC

BAC “on he hop” x 15 IC

 

 

THA-THANG:
Indian Run to get the blood pumping

“4 Corners”: Merkins, Squat Jumps, BBSU, and Fence Jumps.

30-20-10 sets of reps in 4 small groups. All exercises completed IC and each group member takes a turn leading the exercises.

Sprints and sets of Merkins, LBCs, Flutter Kicks, and Supermans. Sprint the length of the court and complete 5-10-15-20-25 of each exercise.

Recovery Jog at the Tennis Courts- 2 laps

Rinse and Repeat on “4 Corners” going from 10-20-30

MARY:
Flutter Kicks x 10 IC with a sprint

Hello Dollys x 11 IC with a sprint

Box Cutter x 10ish IC with a mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked to the pAX about investing in others. S/O to Tank and Abcess and the work at the work that has begun at the Mend House. Invest in others. You go to give but always receive more than you are capable of giving.
MOLESKIN:
Me and Belding collaborated on this workout and the men at the DogPound and at the Brickyard experienced basically the same beatdown. We truly are better together!

ANNOUNCEMENTS:
Mend House tonight!