F3 Knoxville

Tag: Mayberry

Players Choice Deck O Cards

THE SCENE: Crisp cool morning.  No rain so all was good.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Cherry Pickers IC x 10 (low and slow)
  • Baby arm circles IC x10 (forward and backwards)
  • Rockettes IC x20

THA-THANG:
Mosey to the boats

Deck O Cards

  • Burpees x 5
  • Run two light poles (40 yards)
  • Pick a card from the deck and perform the exercise
  • Run back to start
  • Rinse and Repeat
  • YHC called recover after 5 to 6 rounds

Mosey around boat parking to base of Materhorn

Squat Run

  • 5 squats
  • Run to next light pole
  • 10 squats
  • Run to next light pole
  • Rinse and repeat up to 25 reps and then back down
  • Finished last reps at AO

Mosey to and around Outhouse x 2

Pee Rock Weightlifting

  • Pick two fist size rocks or one large rock
  • Bicep Curls x 10
  • Overhead Press x 10
  • Front Arm Lift x 10
  • Squats x 10

Mosey back to AO

MARY:

  • LBC IC x20 (4-count)
  • Six Inches
  • Legs up 6 inches, Hello Dolly, keep feet up 6 inches, Flutter Kicks, keep feet up 6 inches, Reverse Crunches

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Shared my word for the year.  TIME.  Come to find out La-Z-Boy shared the same thing the day before at RAW.  My word came over the holidays as I read the book One Word.  It currently represents me being intentional with my time.  Being around (and present) with my M, the 2.0’s and others in my life.  Let’s see where God will takes me this year.

ANNOUNCEMENTS:
Lifted up prayers

2018 misery in review

THE SCENE: Mid 40’s … clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker IC (x10)
SSH IC (x15) but we did 16 because I forgot to stop.
Rockettees IC (x20)
Hand Release Merkins OYO (x15)
Groiner IC (x10)
Burpees OYO (x10) with 5 overhead claps between each.

Mosey to playground… duck walk across bridge on the way (compliments of Bartman)

30 pull-ups & 30 American Hammers any way you get them in.

THA-THANG:

1. modified 4 corners on half soccer field (compliments of Gibbler)

corner 1: squats 2: BBS 3: lunges 4: CDD. go to each corner through the center where 2 burpees are needed to continue. Repeat twice 1st time with 20 reps second time with 10.

2. Bear Crawl Ring of Fire on the center circle (Compliments of Cosmo)
1. 360 degrees of bear crawl with 10 merkins 2. 180 of boo boo bear crawl with 10 werkins. 3. repeat with other leg. 4. 180 degrees of crawl bear with 10 derkins.

3. quarter pounder – no cheese (compliments of Woodshack)

4. wheel barrow and fireman carry (compliments of Bartman)

battle buddy up – wheel barrow across parking lot for 5 spaces then 5 merkins. switch positions. Continue across lot. Return leg is fireman carry back. switch positions Half way back.

5. 11s on dog poop hill (compliments of Butters)

crawl bear up dog poop hill with easy ups at the top and squat jumps at the bottom (2 overhead hand claps between each rep).

MARY:
Boat/Canoe

Peter Parkers IC (x10)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I heard a story of a guy recently who was watching his car being stolen on a cold morning when he had left it running outside to warm up. He noticed the car being driven away through a window and out of instinct chased the guy down. The thief, being cold and disoriented, couldn’t put the car in park and eventually stopped the car but didn’t run away. The owner of the car after regaining possession of the vehicle saw the thief and rather than anger had felt pity for him. He was poor, homeless, delirious, cold and unable to think clearly. The story ended with with the car owner driving the thief to a shelter where he could get his needs met.

It took a week of this stewing inside my mind to realize how much this mirrored the Christmas story. God, rather than anger, had mercy, even when we were yet his enemy. Also, I consider the many times I look at people in anger instead of compassion.  Jesus said, “forgive them for they know not what they do.” Do I consider people as those who are suffering and lost?

MOLESKIN:

ANNOUNCEMENTS:

Bad Customer Service

THE SCENE: Somewhere in the 50s… Rain sort of tapering off… Maybe?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Hindurkins x10 IC
Cossack Squats x20 IC
TN Rocking Chair x15 IC
Travoltas x10 each arm IC

THA-THANG:
Insert information about the workout.
Everyone retrieves one 2-hand pee rock and two 1-hand pee rocks. Leave 2-hand pee rocks at the “service desk”
Time to try to return those crappy Christmas gifts, but of course you have no receipt!
Split into three lines, about 15yd from the “service desk”.
First man in line grovels to the desk (bear crawl w/ 2 1-hand rocks or snowplow w/ 2-hand)
Leave “gift” at the desk, but you get the runaround since you have no receipt (run around the outhouse)
Return to the desk to pick up your exchange (swap 2-hand for 1-hand or vice-versa)
Go to the back of your line and start doing the next exercise in the list.

2-Hand Exercises:
Curls
Blockees
Pullovers
Tri Extension

1-Hand Exercises
Flys
Woodcutters
Lateral Raises
Rocky Marciano

MARY:
Stood in line for too long!
COUNT-OFF & NAME-O-RAMA
11 strong… Well, 10 strong and 1 weak. Trying to fight off a cold…
CIRCLE OF TRUST/BOM:
So we probably all got at least one crappy gift this Christmas. But remember to thank God for his unspeakable gift – Never the wrong size, needed by all.
2 Cor. 9:15 – Thanks be to God for his inexpressible gift!

MOLESKIN:
Left an alternate Q in chalk up at the Pavalon in case it was more rainy… We’ll give that one a go next time!
ANNOUNCEMENTS:
Prayers for Mayberry’s Grandfathers – both in the hospital.

Nothing Fancy – just grind it out

THE SCENE: upper 40s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Outhouse mosey

THA-THANG:

  • CMU workout today.  Menu was written on the ground.  PAX worked through the entire list 5 times.
    • Round 1 = 25 reps
    • Round 2 = 15 reps
    • Round 3 = 10 reps
    • Round 4 = 5 reps
    • Round 5 = 5 reps
  • Menu consisting of the following items
    • Blockies
    • Curls
    • Bent over rows (each arm)
    • Squat Press
    • Kettlebell Swing
    • Nose Wipers
    • Calf Raises
    • V-up/roll-up
    • Outhouse run

MARY:
N/A – plenty of abs in the main workout

COUNT-OFF & NAME-O-RAMA
9 strong!  Farva, Swirlie, Mayberry, Butters, La-Z-Boy, Doubtfire, Frosty, Cavalier (FNG), Bartman

CIRCLE OF TRUST/BOM:

One good thing about Qing yesterday and having no repeat PAX today….I can recycle the BOM!  It’s still applicable!

We talked about resolutions for the new year.  New year’s day is a good time to reflect on the past year and put plans in place to make yourself better in the coming year.  2 Corinthians 5:17 says that anyone who is in Christ is a new creation; old things have passed away and new things have come.  This is refreshing to hear as we begin a new year.  We all have parts of 2018 we’d like to forget.  I challenged the PAX today to center their resolutions around being more like Christ in 2019.  If we draw closer to Christ and become more and more like him each day, the “normal” resolutions of physical fitness, time management, diet, fiscal responsibility, etc. will take care of themselves.

MOLESKIN:

ANNOUNCEMENTS:

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