Pacman – Page 13 – F3 Knoxville

Do you remember that time we did Picketts and Everest the same day?

July 27, 2020 Pluto

THE SCENE: Perfect July Morning ! Temp was about 74. Had rain over the weekend. Dew on the grass, did not see or smell any skunks.
F3 WELCOME & DISCLAIMER

Reminded everyone that I was worse than any professional. Monitor and modify..etc. Covid disclaimer – do not spit on each other!

WARM-O-RAMA:
SSH, Cherry Picker, Butter Fly ( Included Coach Dunn’s advice) , Shoulder Stretch, Arm Circles, 50 % pace lap around parking lot.
THA-THANG:
Mosey down to playground

set of 11s – Box Jams and Decline Merkins

Mosey to Picketts Hill

Set of 7s – Run 1/2 way up Picketts and do Burpee with Carolina Dry Dock on bottom.
10 Count Recovery after 7 set complete.
Run up Picketts Hill

On Top of Picketts Hill – 10 count set of Squats followed by Mosey to bottom of Everest.

At Bottom of Everest

10 Merkins, 10 4 Count Flutter Kicks, then run to stump that is approximately 1/3 up Everest. Repeat this 3 exercise set 5 times.
Run to top of Everest and then 10 count recovery. Followed by mosey to AO.

At AO

5 minutes game of Duck Duck Goose with Pax doing core exercises while the “Ducker” goes around the circle to finish.

COUNT-OFF & NAME-O-RAMA
16 Pax got better today.

CIRCLE OF TRUST/BOM:

Shared today the contrast of the story of Job vs the book of Proverbs. Proverbs gives us practical wisdom and advice for living our life. The story of Job is a story of a good life gone bad as God gives Job the many challenges he has to face. You could argue that these two parts of the Bible are so different that you would wonder if they are in the same book! So much of our lives we have been fortunate to have lived in a Proverbs world. However all of us will from time to time find ourselves in a Job world through challenges in our personal, professional, spiritual or physical ( health ) life. In the current world – pandemic, economic, political , racism etc.. it seems like we ( our country/ community, world) have all been going through a Job phase. As leaders we need to keep that focus like Job. There is another side and it is up to HIMS like us to help and be strong for our community and Pax.

After the Proverbs / Job word I shared that I had found an old book about change that I had lost. The book “Who moved my cheese” was a successful book 20 years ago about change in the workplace and how to adapt. The book is a 10 minute read and I recommend it in our quickly changing world – here is a summary I found online:

Who Moved My Cheese Summary

Have a great week everyone

ANNOUNCEMENTS:
Code Brown reminded that there were still a couple of Qs left for the week.

Everything You Need To Know You Learned in Sunday School and Kindergarten

July 25, 2020 Choir Boy

THE SCENE: Sunny, around 70, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 42 (21 on a 4 ct)

Arm circles forward x 21 (4 ct)

Arm circles backward x 21 (4 ct)

Overhead clap x 43 (single ct)

Little of this and that and that and this

Some standing Michael Phelps

THA-THANG:
Mosey to Rocky Mtn High (every light do a burpee) – 7s – incline merkins with a clap at the top, imperial walkers (4 ct) at the bottom

Mosey to Everest (every light do a burpee) – Do 42 merkins at the bottom, run to the top where the rock pile used to be and do 43 merkins

Mosey to Grinch Hill – 7s – squats at the bottom, captain thors at the top

Mosey to Tree of Life – Hokey Pokeys – 21 each leg, Rowkins (or merkin rows) – 43

Mosey to Small Pavilon (Crawdad dubbed it the Stirrups since Hands was the one who introduced the location to F3) – 7s – pull-ups and merkins

Mosey to Pavilon – 7s – pull-me-ups on the picnic tables and box jumps

Mosey back to the AO via Baby Everest

MARY:

Not much time left for Mary, but we did 43 LBCs and then merkins until the last 30 seconds or so ran out

COUNT-OFF & NAME-O-RAMA
19 total, including Veggie and Jumbo but their tags don’t show up
CIRCLE OF TRUST/BOM:
Talked about the divisiveness that is prevalent in the world today. We need to be part of the solution, not the problem. Some things to consider:

“You should always go through life working on the assumption that the other guy might be right.” Senator Howard Baker, Jr.

“I appeal to you, brothers, to watch out for those who cause divisions and create obstacles contrary to the doctrine that you have been taught; avoid them. For such persons do not serve our Lord Christ, but their own appetites, and by smooth talk and flattery they deceive the hearts of the naive.” Romans 16:17-18.

Read the Sneetches by Dr. Suess and pay close attention to Sylvester McMonkey McBean.

Don’t be McBean. Be the person who helps find equality and common ground, not the person who takes advantage of situations and profits off of others.

Remember what you learned in Sunday School and Kindergarten and the world will be a better place.

MOLESKIN:
Prayers for Title IX, Mrs. Lillydipper, Lulu’s mom/Veggie‘s grandmother, and Mrs. Choir Boy.

ANNOUNCEMENTS:

Maximus Suicidae

July 24, 2020 Kentucky

THE SCENE: A little too warm, a little too humid to be perfect. Meh…
F3 WELCOME & DISCLAIMER: I am not a professional. Do not snot on each other.

WARM-O-RAMA:
Side Straddle Sprint of Fire – PAX do SSH IC while each PAX in turn runs round the group observing social distancing.
From the baseline, do high skips across the lot, then mosey back.
Asymmetric Merkins (with one hand on the kerb) 10 each side OYO.
High Knees across the lot, then mosey back.

THA-THANG:
Mosey down to Circus Maximus for Suicides. PAX run to the first cone and do 5 of said exercise, then run back to the start. Then to the second cone for 10 and back, then third for 15, forth for 20 and the far end of the lot for 25. The exercises were:

Merkins
Hello Dolly (4 ct)
Squats
Crab Jacks (4 ct) – that turned out to be a lot…
Heels to Heaven
No one made it to the Iron Mikes.

We moseyed back to the AO, just in time for Mary

MARY:
My new favourite ending… The Bicycle Race.

PAX do Freddie Mercurys to the tune of Bicycle Race by Queen. Every time you hear Bicycle, or Bike throw in as Big a Boy as you have left.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Amelia Earhart was born on this day in history. She said The most difficult thing is the decision to act. The rest is merely tenacity. We showed that by getting out of bed. The rest was just moseying up and down a parking lot. Good job men.
MOLESKIN:
I learned today to kill the Bluetooth on my phone before I give Bunny his speaker back. So he can’t use Siri to call my M at 6:30!

Short Circuit

July 10, 2020 Rainbow

THE SCENE: Thick and Humid 71 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As always 25 SSH on 4CT then 10 Windmills on 4ct, baseline jog down 10 tempo merkin, jog back 10 tempo squat, jog back baby arm circle forward x8, finish up with jog back down baby arm circle reverse x8
THA-THANG:
Mosey to middle parking lot perform 5 rounds of

Round 1- Fake Burpees x10 run down and back

Round 2- Fake Burpeesx10, Merkin x25 run down and back

Round 3- Fake Burpee x10, Merkin x25, Lunge x50 run down and back

Round 4- Fake Burpee x10, Merkin x25, Lunge x50, Big Boys x100 run down and back

Round 5- Fake Burpee x10, Merkin x25, Lunge x50, Big Boys x100, Squats x150 run down and back

Mosey to pavilion

3 rounds of 20 table row/20 dips

Mosey to the bottom of little everest- Bernie up/5 monkey humpers at top

Back to AO

MARY:
Finished out with 25 Freddy Mercury on 4ct and LBC AMRAP for final minute…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 22:37

You must love the Lord your God with all your heart, soul, and all your mind. This is the first and greatest commandment. A second is equally important: Love your neighbor as yourself.

Don’t over complicate what we are here to do. Christ lays it out for us in Matthew. In all that is going on and all the craziness Christ asks us just to love. Love our neighbor as ourselves. This simple task will go so much further than we ever thought it would to initiating change.

How to Kraken a CMU

July 7, 2020 Charmin

THE SCENE: Muggy with a capital “M”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct IC) x 25; BAC (4ct IC -forward and reverse) x 10; OH Claps (4 ct IC) x 10; This and that; Tempo squats (IC) x 15.
THA-THANG:
This morning, we battle the Kraken with CMUs. So, grab your CMU and make your way to one of 8 stations. Complete the exercise at the station and then do a lap around the AO parking lot, past your last station to the next. Each station’s exercise has a high rep or low rep choice. You are free to pick either option. You must carry your CMU on your lap around, alternating carry as follows:

Westbound: Overhead carry (Cusak carry);

Southbound: Farmer carry, right hand

East bound: Tray carry out front;

Northbound: Farmer carry, left hand.

The stations are as follows (incl. rep choices):

Overhead press (25/40);
Froggy Crunches, 4 ct (15/25);
Curls (25/40);
Kettle Bell swings (25/40);
CMU Merkins (25/40);
Flutter Kicks w/ CMU held up (25/40);
Blockies (10/20); and
Goblet Squats (20/30).

I think we had enough time for everybody to complete one circuit. Very little mumblechatter today. I’m guessing this was because the Pax was disappointed in how easy it was. I’ll ramp it up next time.
MARY:
25s of Reverse Lunges and BBS, running Baby Everest in between. Cut it short to gather at the top and watch a beautiful sunrise for a moment.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
On this day in 1954, Elvis made his debut on local Memphis radio with “That’s Alright Mama.” It is a reminder to me that big things start small. We don’t need to focus on some great challenge or goal all at once. God gives the ability do great things by simply taking that small first step. ” I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” (Matthew 17:20). The smallest seeds planted with faith still produce huge trees. Let’s keep striving, regardless of how small our efforts seem. They will bear fruit.
MOLESKIN:
Prayers offered today for Snag’s father and continued healing and recovery. Prayers offered also to Snitch’s 2.0, Ava for a quick recovery from her accident, so that she won’t have any complications, and praises that it wasn’t more serious. Also, we enjoyed quite the sunrise this morning with a beautiful rainbow.
ANNOUNCEMENTS:
Don’t forget “Off the Chain” CSAUP at the Dog Pound on the 18th. Sign up!