F3 Knoxville

Tag: Junk

Backbone and DORA’s

THE SCENE: 65 and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry Pickers

1 Squat
THA-THANG:
We Mosey to the steps and partner up.

  • Dora Exercise while you partner runs up to the rock and completes 5 burpees.
    • 100 hand release merkins
    • 200 V-up
    • 300 Wide stance squats
  • Shoulder taps while we wait for the six.
  • Mosey to backbone
  • Dora exercise while you partner runs up to the top of the hill and holds position while doing hello dollies.
    • 10 burpee pull ups
    • 20 dive bombers
    • 30 merkins
  • Called for time and mosey back to the AO

MARY:
Everyone on their six

10 V-up

10 crouches on both sides
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I’ve enjoyed watching the “American Gosple” on Netflix. I recommend it. Also I recommend re-reading Gentle and lowly. It’s a wonderful read for your soul.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Starting next Tuesday at 5:15 we are competing in the Iron pax challenge. Watch Slack for more info.

Classics

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 10
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • This/that stretches
  • Cherry Pickers x 5
  • A few burpees sprinkled in….

THA-THANG:

  • 7’s on the hill – Squat Jumps at top, Lunges at bottom
  • Mini seabiscuit around the long island.  10 burpees, 10 merkins, 10 dips at designated intervals.
    • Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
  • Moseyed back to the pee rocks for some DORA:  100 OH Press, 100 Curls, 100 Goblet Squats.   Partner runs to gate & does 5 merkins.   Maintained social distance and no rock sharing.

MARY:

Dealers choice:

  • Hello Dolly x 20 – QIC
  • Side Crunches – Waxjob
  • Big Boys – Frosty
  • Freddie Mercury – Butters

COUNT-OFF & NAME-O-RAMA
17 strong:  Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease.   Do your merkins!!

MOLESKIN:

I’ve been out for a while with a busy work and family schedule.   Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.

ANNOUNCEMENTS:

Hold the Line

THE SCENE: 76 w/ 100% humidity.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH and Tempo Squats IC x21 Each, Cherry pickers x5,

THA-THANG:

Hold the Line:
21s – Merkins and Single Leg Squats
  • when done, Star Jacks/Burpees til 6 up
  • Duck walk or Lunge across the court together
21 gun salute
  • 21 curls, OHP, triceps x 5

MARY:
Dealer’s choice x3min.

COUNT-OFF & NAME-O-RAMA
16 PAX

CIRCLE OF TRUST/BOM:

Man A Post vs Hold the Line
To man a post is a good thing. You stand your ground against incursion protecting a defined territory. The challenge is, you can forget why you are on the post, and instead be motivated by the need to dominate and succeed or by your innate fear of failure and incompetence. You can end up focusing on the task as it relates to you only.
I have spent most of my life manning a post. Trying to be successful, competent and do what is right…at least when someone is looking. When I got married the post changed, and it did again when we started having kids, but I was still manning a post.
A year ago tomorrow Kim started chemo for Hodgkin’s Lymphoma and we had no idea how much help we would need. We were still in a “man the post” mentality and I took the day of chemo off and prepared to head back to work the next day. She came downstairs and couldn’t keep her eyes open. I quickly called a friend who had been through chemo a few years before and she came over within 20 minutes. Hannah Jackson held the line with us.
2 weeks later we had moved out of our home (with the much needed help of F3 men) and were staying with Mayberry and his crew as our house was finished up. We hit the second treatment, while staying at their house. Kim’s hair started falling out, she was a wreck so they gave us their master bathroom so I could shave her head. That was the single worst experience of my entire life, but they held the line with us, and we cried and laughed around the fireplace together afterward.
Manning a post is about personal responsibility, personal ability, personal integrity and can get confused with pride, self-congratulations and pseudo-independence.
Holding the line is about everyone else. It is about whom you are protecting, what you are protecting against and with whom you are locking shields.
You can man a post WHILE holding the line but don’t get confused, the post is important, not because of the importance of the man on the post, but because the LINE is important,. Look for ways to hold the line with the HIMs around you, and even more with and for the sad clowns who don’t know they need the help, protection and comfort. Don’t just man a post…hold the line.

MOLESKIN:
It was gross out this morning, slimy and sultry, but the men out in hard work. Even when we did the 21 guns, they kept pushing for the most part. This was my first Q in a long time, and it was worth it.

Expect the Greater Reward

THE SCENE: H-A-W-T
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • BA IC x 11
  • Tempo Merkin IC x 10
  • World’s Greatest Stretch IC x 10
  • Cherry Pickers IC x 5 (no more, no less)

THA-THANG:
Grab your favorite CMU

  • Mosey to the Speed Bump in 2 Lines
  • 2 stations, 12 minutes ea station
  • 25 rep descending by 5
  • Station 1 – Thruster Merkin on Block, Clamp Grip Curls & Lawn Mowers
  • Station 2 – Jumping pull-ups, Goblet Squats & Qtr Squat Press-up

MARY:

  • Flutter Kicks IC x 25
  • CMU Press IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Real Acronym – Rejects Passivity, Expects a greater reward, Accepts responsibility & Leads courageously. Today we talked about Expecting a greater Reward, God’s Reward. I read Genesis 3 the story of the Fall. How Adam had God’s reward and thencthen to pursue a worldly desire and caused the Fall of Man. We need to do things with the expectation of God’s reward.
MOLESKIN:
We had an FNG who tried to convince us he was a #respect. Hobo visited from Memphis, hopefully he got his money worth.
ANNOUNCEMENTS:
Have you heard about the CSAUP?

Shake and Bake

THE SCENE: The Dog Pound ground was dry but the air was soaking wet. It was Hum-Ed.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some classic SSH, Merkins, this and that’s, burpees and baby arm circles.
THA-THANG:
Tank, yes I referred to myself in the 3rd person, started the co-Q with a nice little mosey to the steps below “Dwayne Johnson”.
Do 1st exercise, run a lap around the left side of island and up the little baby steps. To starting point where you more to the 2nd exercise. Repeat till you go through all exercises.

OH CLAPS 40
Squats 35
Merkins 30
Lunges 25
Wide Merkins 20
Cobra Kais 15
Shoulder tap merkins 10
Burpees 5

then do some line hops in plank, some line touches in plank, some dips on the curb.
Doubtfire took over the Q duties and made us run to Nashville, I mean the pavalon. Mayberry had to remind him we did build pull up bars but Doubtfire just kept making us run like some sort of evil dictator. We pleaded to stop but he just hissed at us. I was scared.
We finally got to the pavalon where he had a boom box playing soothing sounds from what sounded like Barbara Streisand. Doubtfire said it was his favorite singer and mentioned something like “she is magical” and looked at us all quite uncomfortably. He then told us o do  pull ups and lunges starting with one and working up to 11. Running up to the top gravel it and doing the same with burpees. How nice of him. Once the first heart attack happened he called off the dogs and we headed back the long cut way to the AO because the previous Q forgot his cell at the steps.
Once everyone got back to the AO and we hit 3 miles, we had a little date with Mary.

MARY:
Hello dollys for the cheetahs until the 6 (me) caught up. Then as a group we did flutters x30 and some awkward one legged donkey kicks to firm up the buttocks for the ladies. There were tennis players there and I was tempted to do pickle pounders and monkey jumpers but figured that they would enjoy it too much.

COUNT-OFF & NAME-O-RAMA
12 total with one FNG Mudpuppy
CIRCLE OF TRUST/BOM:
Doubtfire took the reins and talked about the 2nd F and reaching out to our brothers in need. If you haven’t seen someone in a while reach out to them. Dedicate some time to them. Lots of struggles going on out there and no one needs to go through it alone.
MOLESKIN:
Doubtfire and I have been absent from the dog pound for quite a while. Although I still consider the dog pound my original home AO,  I have been cheating on them with the equalizer. I do feel bad about it. The equalizer guys are so nice to me. No one ever tells me that I’m stupid or get out of my way tank you’re going to slow. They never say things like “man are you out of shape.” Or “that’s not the way you do a Burpee you loser”. I was feeling pretty good about myself and I think I needed to be knocked down a couple of notches, that’s why I decided to come back to the dog pound. It was good To be humbled. In all seriousness though, I did miss the guys at the dog pound. I think I’m going to be mixing it up a little bit more in the future. #allf3AOsRULE
ANNOUNCEMENTS:
CSAUP on the 18th, mend house donations