Pacman – Page 23 – F3 Knoxville

The Route 66 to Everest

July 12, 2018 Edit

THE SCENE: A warm, humid, and classic Knoxville, TN morning. Mid 70’s.

F3 WELCOME & DISCLAIMER: Check yo’ self before you wreck yo’ self.

WARM-O-RAMA:

SSH x20 IC

Cherry Pickers x 10 IC

BBS x 10 IC

Baby arm circles x 10 IC

THA-THANG:

This morning we took a few trips down Route 66. PAX were instructed to partner up with someone that they did not know prior to joining F3.

The new park path beside where we park was the starting point for Route 66. Starting at given light pole, there were 10 more light poles up the hill. We started at light pole 1 and did 1 rep of an exercise..then ran to light pole 2 and did 2 reps..etc. until pole 11. Total reps for one circuit = 66. PAX were also given a discussion assignment for each circuit in order to get to know their partner a little better.

Circuit 1: Exercise = burpees; discussion = first car

Circuit 2: Exercise =BBSU; discussion=favorite movie

Jog to different part of trail across parking lots at top of hill and did circuit’s 3 & 4 Route 66 style.

Circuit 3: Exercise = jump squats; discussion = favorite local restaurant

Circuit 4: Exercise = merkins; discussion = favorite vacation

After 4th circuit, PAX mosey to bottom of Everest. Sprint to the top of the hill to grab an infamous rock from the rock pile.

Few workouts with the rock (squats & shoulder press IC).

Mosey back to AO and finished with 1 set of starfish crunch abs IC while 6 caught up.

COUNT-OFF & NAME-O-RAMA:

33 PAX (2 FNG): Pringle, Dugger, Big Mac, Worm, Cheat Sheet, Casper, Walkabout, Pac Man, Moneybags, Code Brown, Fabio, Cosmo, Carney, Cat Gut, Ribbed, Bunny, Hot Tub, Umbro, Compost, Dilbert, Repeat, Charmin, Quickbooks, Lights Out, Slim Shady, Possum, Enus, Pusher, Pluto, Guano, Gremlin (FNG), Flopper (FNG), Edit (QIC).

CIRCLE OF TRUST/BOM:

We talk an awful lot about being authentic, real, genuine, etc. But what does that look like? How do we take action in our every day routine of life and live that out with our neighbors, co-workers, friends, and spouse?

The answer is simple really. Take interest in those who around you. Talking with your battle buddy about your first car, favorite movie, restaurant, and vacation was no accident. Of all the conversations from Wednesday morning, why do I remember that Charmin’s first car was a ’83 Subaru 4 door hatchback, and Repeat’s favorite restaurant is Seasons?

When we change up things that are normal, like working out, sweating, breathing hard, not talking, and substitute it with genuine conversation, we remember. It’s novelty. It sticks out like a sore thumb!

Use that model for your every day conversations with the lady in the drive thru window, cashier at the gas station, waitress at lunch, your wife when you get home, your parents when they call you. Take interest in their interests. Instead of “how was your day?” how about.. “What was the most exciting thing that happened to you today?”

When we take interest, we invest in relationships, and life becomes that much more rich.

MOLESKIN:

Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.

ANNOUNCEMENTS:

Make sure you add your miles to the July challenge! Rep it hard from the Asylum.

Fog-o-Rama

July 11, 2018 Rainbow

THE SCENE: 72 degrees, humid, with a nice gloomy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4CT

Cherry Picker x8

Windmill 4CT X15

Tempo Merkin x10

Tempo Squat x10
THA-THANG:
Mosey to 3 way Stop 15 plank jax while waiting on six. Roll on to base of Everest. Wait for the skunk to move on, then mosey up to top of Everest Rock Pile.

Pick a rock

1 .perform 20 curl then mosey to stop sign at base of hill 20 4ct hello dolly then back up to pile

2. perform 20 row then mosey to stop sign at base of hill 20 LBC then back up to pile

3. Perform 20 tricep extension then mosey to stop sign at base of hill 20 4ct flutter back up to pile

4. Perform 20 overhead mosey to stop sign at base of hill 20 leg lower then wait on six

Mosey to steps next to Asylum…Bear crawl up stairs mosey to path in front of Asylum, Bernie around flag pole, Rinse and repeat x4

Mosey Back to AO

Cash out at AO with some ATM’s

MARY:
I
COUNT-OFF & NAME-O-RAMA
13 HIMS No FNG’S
CIRCLE OF TRUST/BOM:

Being an example for Christ in what we do and how we react. We are constantly faced with decisions, obstacles, and trials. They are inevitable. It’s part of living on this side of heaven. Though we can’t stop these things from happening, we can control how we react to them. Challenge of showing Christ through our circumstances. Using Paul and his imprisonment as an example of choosing joy in the midst of our circumstance.

.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Declare who you will follow!

June 29, 2018 Abscess

THE SCENE: 70 and Cloudy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Imperial Squats, Merkin Jacks, John Travolta, Baby Arm Circles, Seal Claps, Squat Kicks
THA Thang:

Two laps around parking lot of follow the leader (skip, lunge, Bernie, side shuffle
Number off 1-4 Four Corners: 20 curls w Babies-bear crawl to next corner, 20 MTN Climbers-broad jump to next, 10 Man Makers w Bricks-duck walk to next, 20 Jimp Squats-sideways bear crawl all 2 x Around
Quick two line Mosey to new Soccer field and do laps around field w battle buddy in the opposite direction when meeting drop and do 20 Patty cake merkins continue around when meet again do 20 patty cake big boys , R and R
Mosey to new path every light do 2 burpees x 10
mosey back to AO at baseline Doras with prisoners and 20 Dry Docks
Circle up Cock roach x 15 merkin Jacks x 10 Step Ladder x 15, Squat Jumps x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:15 As for me and my house we will serve the Lord! So I challenge you to make your declaration on who you will chose to serve.
MOLESKIN:

ANNOUNCEMENTS:
None

Movement is Life!

June 5, 2018 Capn Crunch

THE SCENE
60 and Clear

Welcome & Disclaimer

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

Mosey to back side of the Asylum at the rock pile

Flintstone Quarry Carry (5, 10, 15, 20, 25, 30)
Every man select a rock (or two).
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom, total number of reps between the two exercises always equaling 30). Start at the rock pile and run to the tree on the right.
– Overhead Press x25 (at the rock pile)
– Bent Over Rows x5 (at the tree)

Mosey to field on side of the Asylum. Once there, partner up.

Battle Buddy Pyramid
Battle Buddy 1 runs to the top of the hill does 2 exercises while Battle Buddy 2 does shuttle runs in the opposite direction. Rinse and repeat.

Each person will do three sets of the exercises in the following order: x5, x10, x15.

We will do 3 Rounds:

Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Rd 3
– Star Jumps
– Superman Swims

Mosey to other side of the front of the Asylum.

Grinders
1^st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch.

Each round increase by 2 reps until each man does a total of 10 reps in one run.

We did two rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = 4ct Flutter Kicks

MARY
American Hammers (4ct) – x15 IC

COT
Number off and Name-O-Rama (16 PAX)

BOM
Be Present

This weekend, YHC took my oldest 2.0 to MTSU. She’s is attending the Govenor’s School for the arts this summer. She’s going to be gone for a total of 7 weeks. She is our oldest and this is the first time she has ever been gone this long. In many ways it’s prep for next year, she will be a senior in high school. We had a great day getting her moved in. We talked, laughed and enjoyed the time. It wasn’t until I had to leave that it hit me…my role as her father is about to change. My time with her in my home is passing. It hit me harder than I could have ever expected, and in that moment I was so thankful to be there with her and for all the memories we shared together. I’ll be honest, I wept most of the way home. Not tears of sadness mixed with tears for pride and thankfulness. I replayed all the times we hung out together, and mourned the times we didn’t. It was a humbling time to realized just how important family truly is, and how irreplaceable our roles as dad truly are. It may seem simple, but I also realized something else…you can’t cherish a memory you didn’t make. The time to plant those seeds has gone. Whatever relationship I get to enjoy with my kids as adults is sown while they are children.

I’m thankful beyond words for the men in my life who spoke life into me when I was a young dad. The men who encouraged and exhorted me to be present with my kids while they were young. We’ve all heard how fast time flies, but I think few of us realize how true it is. And when it is gone, it’s gone. There are no “redos” or “start overs.” Each day is a gift and stewardship, and is connected to the days before it as well as those that come after. Whenever you are with your family, be fully there! Make the time, invest, plant the seeds. I can honestly say I don’t regret a single thing I gave up to be with my daughter, and can testify that the fruit of those memories is the sweetest I’ve ever had.

Submitted by Cap’n Crunch

KISS

June 5, 2018 Detention

THE SCENE: 60 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
20 SSH IC

Michael Phelps OYO

10 Merkins IC

Michael Phelps OYO
THA-THANG:
4 Stations covering roughly .6 miles per loop.

LBCs
Merkins
Squat Jumps
Defensive Slides (NBA Finals ready)

Complete 10 reps first loop, work your way down to 1 rep.

Finished it off with sprinting the hill x 2-3 with burpees at the top.

It was an effective yet simple workout.

MARY:
Had time for some Hello Dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lesson for the day: Keep things simple in your life. Do not make things more complicated than they are. Best way to do this? Love- be quick to forgive, be easy to forgive and put others above yourself.
MOLESKIN:
Welcomed “Husker” to the gloom. He came ready and will be back.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.