F3 Knoxville

Tag: Mayberry

2018 Grit

THE SCENE:   9.   That right n-n-n-n-nine  d-d-d-degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 30
  • Merkins x 10
  • Squats x 15 (4 count)

THA-THANG:

  • Mosey to steep hill where the boats used to be parked
    • 11’s:   burpees at top / squat jumps at bottom
  • 2 laps around boat dock parking lot.  Stop at each light pole for exercises Route 66 style.
    • Lap 1:  Iron Mikes
    • Lap 2:  Big Boy Situps

MARY:

Round Robin:

  • Bartman:  Box Cutters (4ct) x 20
  • Ratchet:  Side Crunch (4ct) x 10 each side
  • Tweet-E:  Peter Parker
  • Mayberry:  Floor Wipers (4ct) x 20
  • La-Z-Boy:  Mountain Climbers (4ct) x 20
  • Cash out with AMRAP Merkins for the last 20 seconds or so

COUNT-OFF & NAME-O-RAMA
5 PAX:  Ratchet, Tweet-E, Mayberry, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:

A few months ago La-Z-Boy talked about a book he was reading at one of his BOMs.  The book was about Grit and the impact it has on people’s success.  I think Grit is an appropriate topic as we begin 2018.  Whatever your new year resolutions and goals are – at some point you are going to face adversity in achieving them.  That’s where Grit comes in.  When challenges arise, will you give up or dig down deeper and press forward?  I encourage all of the Knoxville PAX to spend some time thinking about this.  When you’re tired, when you don’t feel like getting out of bed, when its cold, when its hot, when your kids are on your last nerve, when your boss doesn’t understand, when you’re mentally exhausted, when you’re looking for a new job, when you’ve tried all options and still aren’t making progress…..you get the idea.   In all of those situations and more it takes GRIT to stay the course.   Gritty wishes to all as we begin a new year together!

MOLESKIN:
Hats off to the Dog Pound crew today.   It definitely took some Grit to show up in 9 degree weather.  Tclaps brothers!

ANNOUNCEMENTS:

Army PT Test

THE SCENE: Crisp 29
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry Pickers x 10

Imp. Walkers x 10

Merkins x 10

Mosey to upper field
THA-THANG:
Army PT Test, AMRAP for 2 minutes

Merkins

BBS

1 mile run

Start at bleachers on field, derkins x10, bear crawl to center field, CCD x 10, run to sideline, 20 squats, bear crawl to center field, CDD x 10, run to bleachers

Repeat with crab walks instead of bear crawls

Partners

A) stay at end line doing squats

partner b, runs to 18 yard line does 20 CDD and runs back to end line.  Then partner A goes.

At the 50 yard line, 15 CDD

At other 18 yard line, 10 CDD

At other end line 5 CDD

Mosey to AO

MARY:
Ring of Fire Merkins, 2, 3, 4, 5, 6, 8, 10

COUNT-OFF & NAME-O-RAMA
Swirly, Mayberry, Crossbar, Bartman, Showcase, Shooter, Butters, FNG (Space Camp)

CIRCLE OF TRUST/BOM:
When making your resolutions for 2018 make them really big and bold!

MOLESKIN:
Bartman had the highest PT score of 285/300.  Mayberry was second with 277/300.  I believe everyone passed the Army PT test for graduating from basic training.  We can do it again in 6 months and see what improvement has been made.

ANNOUNCEMENTS:

Many Happy Returns

THE SCENE: Some sort of 20’s… But dry and calm so it’s not really cold.  Except them stones!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30
Cossack Squat Tempo IC x16 (8 each leg)
Hindurkins x15 IC
Al Gore Tuck Jump x7 (I thinK)
LBAC IC x20 Fwd, x20 Bwd
OK, time to open the present! Box Cutters IC x30

THA-THANG:
Mosey to the Pee Rock pile to pick out your gift – CMU-ish pee rock
Great… Now you have to pretend you love it. Hold it proudly above your head for a lap around the parking lot!
Drop this one in a parking spot, head over and grab 2 hand-size pee rocks. Drop in adjacent spot

Pick up the CMU-size pee rock, move about 20 yards away and form 2 single-file lines.
Now it’s time to wait in line to exchange your gift.
To pass the time waiting in line, do an exercise. Start with curls.
First man in each line runs to the service desk to exchange CMU-size for 2 hand-size and a new exercise.
He heads to the back of the line and the next PAX makes the exchange. When 2-rocks gets back to the front, run down and switch to 1-rock and a new exercise:

One Rock Two Rocks
Curl Man Makers
Fwd Shoulder Raise Side Raise
Rows Wax On/Off
Tricep Extension Raise the Roof
Goblet Squat Bent Over Side Raise

MARY:
Standing in line always takes longer than you think… No time for Mary this morning!
COUNT-OFF & NAME-O-RAMA
14 PAX, no FNGs
CIRCLE OF TRUST/BOM:
We exchanged gifts with my in-laws on Christmas Eve night.  They headed home, and then the next morning we found the gift cards that we’d given them sitting on the side table where they had left them.  It made me think about the fact that just being offered a gift isn’t everything. You have to reach out and take it, a conscious act of receiving.  Some of God’s gifts we just get (and often take for granted), no acknowledgement or recognition required.  A sunrise, our next breath, a baby’s laugh… But His greatest gift requires an act of receiving or it just sits there like my in-laws’ gift cards. Theirs for the taking, yet unused.  Be sure you’re not leaving God’s greatest gift for you sitting on the table.
MOLESKIN:
That circuit took much longer than I expected… I was thinking we’d run through it twice, then maybe I’d need to fill the time with some 7’s or something… Not so! Made it about 97% through once before we ran out of time.

Gonna be feeling a tingle in the fingertips all morning from the freezing pee rocks!

Great to be out this morning with my F3 brothers working off some of that goo!  Coffeeteria was a good unwind as well.
ANNOUNCEMENTS:
February 24th – Bomb Shelter CSAUP!

Best Game of Dirty Santa Ever

THE SCENE:   Warm, windy, wet and very very DARK

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • 4ct Merkins IC x 10
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 5

THA-THANG:

Played a game of Dirty Santa.   PAX numbered off & picked gifts from the bucket in numerical order.   PAX had the choice of drawing a new gift, or if they’re feeling especially sadistic, they could choose to “steal” a gift from a previous PAX and we would repeat the stolen exercise.   Sadly no one stole….here were the gifts chosen (not in order chosen:

  1. Stay where you are.  20 Speed Skaters, 20 Carolina  Dry Docks, 20 Reverse Lunges, 20 Flamingo toe touches.
  2. Indian Run while singing Here Comes Santa Claus.   Stop once each PAX has been the “indian” 3 times.   We quickly found out we don’t know the words to this song so we changed it to Rudolph the Red Nosed Reindeer…
  3. Mosey to soccer field.   Burpee Broad Jump across the narrow width of the field.
  4. Mosey to another soccer field.   Wind Sprint the length of the field.  Start at 25%, then increase to 50%, 75% & 100%.    Rinse & Repeat x 3.
  5. Stay where you are.  10 Burpees, 10 Thrust Merkins, 10 Smurfjacks, 10 Plankjacks.  Rinse & Repeat x 3.
  6. Mosey to concrete bleachers.   Incline Merkins x 50,  Decline Merkins x 50,  Box Jumps x 50
  7. Mosey to playground.   10 Pullups, 10 Burpees, 10 Plankjacks, 10 Squatjumps.   Rinse & Repeat x 2.
  8. Mosey to soccer field.  Inchworm Merkin across the short length of the field.
  9. Stay at soccer field.  Bernie Sanders across the field, then Groucho walk back across.
  10. Back at the AO.  Monkey Humpers while singing Jingle Bells.

MARY:

  • Flutter kicks x 15
  • Gas Pumps x 15
  • Box cutters x 15
  • Hello Dollys x 15
  • Slutter kicks x 15

COUNT-OFF & NAME-O-RAMA
10 PAX:  Mayberry, Frosty, Booger, Hammock, Waxjob, Sharpie, Showcase, Gibbler, Butters, Bartman

CIRCLE OF TRUST/BOM:
Jesus Christ is the real meaning of Christmas.  This morning we took time to listen to the Christmas Story from Luke 2:

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.) 3 And everyone went to their own town to register. 4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them. 8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” 13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, 14 “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” 15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” 16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.  21 On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

MOLESKIN:

ANNOUNCEMENTS:

Ruck PT

THE SCENE: 50’s, sorta gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Without ruck (Help Mayberry remove his ruck)

Ssh x 20

Merkins x 10

Squats x 10
THA-THANG:
Ruck to upper field

With the ruck on

10 merkins

10 oh squats ( ruck above head, squat)

10 Merkin slides (ruck on right side, merkin, left hand pulls ruck to left side, merkin, right hand pulls ruck to right side)

10 curls

10 oh press

Go to corner of field.  At corner, mid field, corner, etc making a lap around the field do the following pt, jog, run or walk to the next spot

Round 1 – curls x5

Round 2 – oh squats x 5

Round 3 – oh press x 10

At bleachers we tried a weird lunge with the rucks on.  Right leg behind you with toes on the bleacher, left leg in front.  Do a squat/lunge.  X 5 each leg

Ruck back to ao

Merkins x 10

Bent over rows x 10

Flutter kicks with ruck press x 20

Ruck press x 10

Ruck a lap around the park

MARY:

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Tweety, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
I forgot to mention that next Friday ruck will be at tank’s neighborhood.  Meet at the pool.