32 degrees, snow flurries at a NEW AO – Name TBD – Finally Named Shamrock
F3 WELCOME & DISCLAIMER
done.
WARM-O-RAMA:
20 SSH
20 Cherry Pickers
20 Mountain Climbers
10 Crab Climbers
20 Mountain Parkers
10 Crab Parkers
The Thang: Irken Dirken Biscuit
Go tour the campus and for every incline do 10 Dips, 10 Dirkens, and 10 Irkens.
The inclines are small hills, benches, and stairs. There were also a few side tracks we took.
The first side track/warmup was a Mtn Climber + Lizard stair climb.
Bear crawl up right beside the stairs
Lizard crawl down the stairs = Stagger Merkins as you progress down the stairs crawling
Lizard crawl UP the stairs = Stagger Merkins as you progress UP the stairs
Reverse bear crawl down right beside the stairs
The second side track was a bear crawl stair loop with 10 Dirkens and 10 Irkens at the stairs.
The third side track was 10 Hill climbs and 10 Dirkens and 10 Irkens after the 10 hill climbs.
Then progressed to the Six picnic tables . For each picnic table do 10 Dips, 10 Dirkens and 10 Irkens.
Then mosey to pull up bar. Al Gore hold while your brothers take turns doing three reps of MAX # of Pull ups.
Almost out of time. Mosey around the campus and do 10 Dips, on the benches and marvel at the infinite workout possibilities on campus.
MARY:
No time for Mary
CIRCLE OF TRUST/BOM:
Drive a Steak – Read out of Joshua 22 – Acknowledging there is ONLY one God, The Rubenites erected a controversial Alter to honor God. At first it was mis-understood, but then when explained, it brought Glory to God and was accepted. What steaks in the ground are you driving to educate your kids and future generations about what it means to be a Christian. This Catholic school invested heavily (driving a steak for future generations) in the combination of permanent “monuments” in which to teach future generations about Jesus. We are very grateful to have the privilege to be able exercise on this Holy ground and potentially call it the home of a new F3 AO.
ANNOUNCEMENTS:
Welcome two FNG’s – Chicken Wing (Sam) and Hoopti (Kyle). Please tell your friends about this new locations. Let’s make it a permanent addition to the flourishing F3 Knoxville group.
THE SCENE: A mild, dry, low 50 degree morning. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
20 in cadence
Bat Wings: Arm circles forward/arm circles backward/seal claps/overhead claps
10
wind mill
10
burpees
10
tempo squats
.25-.5 mile mosey to warm up
THA-THANG:
150
Squat Thrusters for time
Complete the F3 Knoxville February Challenge
Record times, Mermaid will update all times on the website
Exercises in 4 corners, perform exercise, and rotate until time is called
Corner 1
Around the world Merkins, BBS, Squats
Corner 2
Werkins, LBC’s, Lunges
Corner 3
Diamond Merkins, American Hammers, Calf Raises (40)
Corner 4
Curls, tri ext, OH Press with coupon.
20 of each exercise
MARY:
No mary, ab exercises were included in the workout. COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Paraphrase the Prodigal son
Luke 15: 11-32
God will run to and and take you back even when you squander your opportunity.
He wants a relationship with you, and he will take you with your warts, and transgressions.
MOLESKIN:
Prayer Requests:
Pool Boy-His friend Linda has Lymphoma
Rosetta’s coworker Zachary committed suicide
Spotter & Gump’s mom is having surgery today related to the return of her breast cancer.
ANNOUNCEMENTS:
Bring food on Friday for the Wesley House.
OTB workout at Catholic High School on Thursday 2/27 5:30 AM
Q 101 workout at the Asylum on Saturday 2/29 7:00AM
Convergence at JUCO 3/28
THE SCENE: A brisk 22 degrees. F3 WELCOME & DISCLAIMER:Administered WARM-O-RAMA: Finkle Swings OYO
Moroccan Nightclubs x 10 IC
Seal squats x 10 IC
Merkins x 10 IC
Projectivator x 12 IC
Slow mosey to the retaining wall. Half of PAX go down the fence line, half stay up on the retaining wall. Both groups do exercises in cadence. On the fence – dips. On the wall – squats. Switchero.
Move to the guardrail. Half do tempo derkins. Half do mountain climbers. Switchero.
THA THANG:
Mosey to Jucomanjaro. We’re going on a rescue mission, men! Imagine that Jucomanjaro is an icy mountain and at the top is a frozen lake. We just received word that a husband and wife have fallen through the ice and need rescue!
Team DORA… Divide into two teams. One team attempts to scale the icy mountain (runs a set duration, then turns back to meet the other team), while the other team prepares for the rescue mission (performs exercises). Upon meeting, they switch roles.
…about half way through the workout, one team will make it to the top of Jucomanjaro, where they will find two posts (the couple needing rescue from the ice). They use the remainder of their time to move these posts down the hill. At the alarm, they run down and switch roles with the other team…
Each round is 5 exercises and the reps build on each other (e.g. Round 1 = 1 burpee, Round 2 = 1 burpee + 2 iron mikes, Round 3 = 1 burpee + 2 iron mikes + 3 imperial squawkers…)
Round 1: Team 1 runs 1.5 minutes then turns back. Team 2 does exercises.
1 Burpee
2 Iron Mikes
3 Imperial Squawkers (4 CT)
4 Clap Merkins
5 Mountain Climbers (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 2:
Team 1 runs 2.5 minutes then turns back. Team 2 does exercises.
6 Heals to Heaven (4 CT)
7 BBS
8 Parker Merkins
9 Bobby Hurleys
10 Carolina Dry Docks
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 3: Team 1 runs 3.5 minutes then turns back. Team 2 does exercises.
11 Twinkle Toes (single count)
12 Flutter kicks (4 CT)
13 Wide Merkins
14 LBCs (4 CT)
15 Pickle pounders (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 4:
Team 1 runs 4.5 minutes then turns back. Team 2 does exercises.
16 Merkins
17 Squats
18 Hello Dolly (4 CT)
19 Rosalitas (4 CT)
20 SSH (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Back to the shovel flag!
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
We had two representations of two very real people, Larry and Chrissy Watters. Larry and Chrissy live in Nova Scotia, in a cabin on a lake. One winter when the lake had frozen over, they drove their ATV out onto the ice. The ice cracked under the weight, the front end of the ATV went through, and they rolled into the water. Fighting for their lives, they tried over and over to climb out but they couldn’t quite get themselves out of the freezing water. For 10 minutes they tried but made no progress. The ice water was sucking the life from their bodies. Freezing to death, they said their last goodbyes to each other and embraced. Then Chrissy remembered and said to her husband, “Larry, your Leatherman!!”. Larry had a Leatherman in his pocket! He took it out, stabbed the ice the ice with it, drug himself out, then got his wife out – they survived!
Can you relate to Larry and Chrissy Watters while they were in the ice water? Is there something that is sucking away your vitality – and, like Larry and Chrissy, you have tried over and over and over to get out – and nothing seems to work?
…a job that sucks, but you endure it out of obligation or because of momentum. But you get no joy from it and it is sucking away the best of you.
…an important relationship that has soured – or is just complacent? It feels like it is sucking your life away.
…a dependence on alcohol? If it is numbing you as a father, husband, or friend – then it is sucking your life away.
…pornography? You can’t stop yourself from looking at fake images of fake women – and it is impacting how you relate to your wife – and IT. IS. SUCKING. YOUR. LIFE. AWAY.
…or maybe it’s a dream that has gone unfulfilled. It would be a great thing for you – if only it would happen. And it is all the waiting and heartbreak that seems to be sucking your vitality from you…
Maybe you need different perspective on your challenge and a change to your strategy ([Chrissy] “…your Leatherman!”) By that I mean, maybe you need to explain your situation to a trusted friend and ask him, “what is something that I can do to make progress on this?” If he’s a good and wise friend, his answer might be hard for you to swallow – but you need to listen closely. His solution to your problem might be, “to get out of debt, you need to sell your house that you never should of bought because you can’t afford it”, or “to overcome your addiction to pornography, you need to get rid of every screen in your home and get a flip phone”, or “if you dream of a big family and haven’t been successful in getting pregnant, maybe it’s time to consider adoption”.
If you haven’t gained any ground on something that is challenging you and limiting the life that you are living, maybe its time for you to enlist a friend for their perspective and insights.
“The godly give good advice to their friends” (Proverbs 12:26)
“Let a righteous man strike me — it is a kindness; let him rebuke me — it is oil for my head; let my head not refuse it.” (Psalm 141:5)
“Faithful are the wounds of a friend…” Proverbs 27:6
MOLESKIN:
Prayers for Dart Gun’s father, Dave, and his ongoing battle with cancer (specifically medications). Continued prayers for Spotter’s mother and her battle with cancer. Prayers for Curveball’s family – they lost his nephew 8 years ago and the anniversary of that tragedy is hard. Praise and prayers for Slappy – his oldest daughter is a teenager!
T Claps for Spotter, the Co-Q today! This could not have happened without you, brother!
Hat tips to those who inspired the Q and Word today – Drifter for his crazy and hilarious-sounding Q at the Bombshelter a few weeks back and Pool Boy for his JUCO Word a couple of weeks ago, “Press on!”
Here’s a short story of Larry and Chrissy Watters;
ANNOUNCEMENTS:
OTB Bootcamp at All Saints next Thursday! This is a try-out for a potential new Cedar Bluff-based AO. Contact Mermaid for details.
Save the date! March 28th, 7:00am. CONVERGENCE AT JUCO, BABY!
THE SCENE: A comfortable 37 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA:
mosey to the side parking lot. no other warmup THA-THANG:
Pair up. One partner farmer carries both bags to the light pole and back, while the second partner performs a series of exercises. Merkins, calf raises, lunges, squats, side straddle hops, maybe more, I don’t remember. Continue rucking around campus, working toward the courtyard. Outside the court yard, perform 20 around the world merkins with ruck. Mosey to short wall, and perform 20 lunges with one foot raised on the wall. 20 dips, 10 step ups. Walk to the stairs and perform 60 calf raises with the ruck. 20 pigeon toed, 20 open toed, and 20 straight toed. Take one lap around the inner circle, and mosey back to the parking with light pole where we did our first set of exercises. Same partners as before, only one partner runs with out a ruck to the light pole and back while the second partner does exercises with the ruck. Curls, tri ext, OH Press, Merkins, all X2. Mosey around to the courtyard and repeat those exercises. Double time one lap inside the courtyard, and make our way back to sophomore hill. Perform 5 hill repeats with a hard effort, and one Bernie for a total of 6 climbs. Mosey back to the AO to meet up with the JUCO COT.
MARY:
Pickle pounders with ruck until 6:15 COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
See Trolley’s Back blast MOLESKIN:
NA ANNOUNCEMENTS:
NA
THE SCENE: Cold, 22 Degrees. F3 WELCOME & DISCLAIMER: I am not a professional, the workout is free, and we are at Fitness, Fellowship, and Faith. I do not know your injuries, so modify as you see fit.
WARM-O-RAMA:
Cherry Pickers
Motivator from 10
Around the World Merkins (20)
Baby Arm Circles
THA-THANG:
Reps of 20 for each exercise
Station 1 with Coupons
20
Rows
20
Curls
20
Squat Thrusters
20
Tricep Ext
20
Calf Raises with Coupon
20
BBS with Coupon “Louganis”
Run from station 1 to 2, perform exercises, rinse and repeat
Station 2 at the pavilion
20
Wide Merkins
20
Squat Jumps
20
Picnic Table Dips
20
Diamond Merkins
20
El Capitan to bleachers
20
Picnic Table pull Ups
Mosey to Playground
10
Lunges (each leg) with one leg on the wall
20
Derkins
20
Dips
Mosey Back to AO
MARY:
20
Pickle Pounders
20
Merkins
20
Flutter kicks
20
Hello Dolly’s
20
Box Cutters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Deuteronomy 6:5
Matthew 22:38
God’s message is the same from Moses, to Jesus, and to us. Love God with all of your heart, mind, and soul.
