F3 Knoxville

Tag: Peach Fuzz

Planksgiving Feast

THE SCENE: 32 degrees with starry skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Bit o’ This

Little Bit o’ That

Michael Phelps

5 burpees OYO

Smurf Jacks x 10 IC

Smurf Jacks at rapid cadence x 10 IC

Smurf Jacks at rapid cadence x 10 IC (again)
THA-THANG:
Mosey to the tennis courts to visit Crazy Aunt Sandy who likes to discuss politics at Thanksgiving lunch

Hold Al Gore for 10 ct. along base line, Bernie Sanders to opposite base line.

2 diamond merkins, Bernie Sanders back to original base line.

Rinse and repeat with 10, 20, 40, & 60 ct. Al Gore. Add 2 diamond merkins each time.

Break the PAX into three groups and head to the main course for Elevens at each of the following stations:

ABB-ETIZERS:

4ct LBCs at the bottom, single count Oblique Merkins at the top.

PLANKSGIVING LUNCH:

Round the Clock Merkins (12,3,6, &9 only) at the bottom, Carolina Dry Docks at the top

DESSERT KICK-ASS-EROLE:

Narrow squats at the bottom, goblet squats w/ CMU at the top

If you finish early, get a second helping of your favorite portion!

MARY:
Lean back in your recliner for 30 seconds. Change channels with right hand and then left hand.

Pickle Pounders x 15 IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The following was paraphrased from this article:

“https://www.nytimes.com/2017/11/14/dining/elliot-ackerman-thanksgiving.html”

Unlike most national holidays, Thanksgiving must be proclaimed each year by the President. George Washington made the first proclamation in 1789. He asked that Americans unite in thanks for “the peaceful and rational manner in which we have been enabled to establish constitutions of government”.  Lincoln revived the tradition during the civil war when he asked Americans to give thanks “with one heart and one voice”.

President JFK wrote Proclamation 3560 which begins “Over three centuries ago, our forefathers in Virginia and Massachusetts, far from home in a lonely wilderness, set aside a time of thanksgiving”. He continues to indicate that they gave thanks for their safety, their fields, their children and “the love which bound them together”.

It is important to note that JFK wrote this to a divided nation. This was after the Bay of Pigs invasion, the first “military advisers” arriving in Vietnam, and only two months after the 16th Street Baptist Church bombing in Birmingham, AL where the KKK murdered several African-American girls.

These transgressions largely parallel the atrocities that we see in the news today. Let’s try our best to step back from the trees and take a look around the forest. We have a democratic government that, despite its faults, ensures us incredible freedoms. We have running, potable water. A reliable power grid. Food to eat. A place to lay our head at nights that is warm and dry. There’s a lot to be thankful for, and we tend to overlook the most important ones.

It also worth nothing that Proclamation 3561 was written 19 days after JFK’s Thanksgiving proclamation. It was written by LBJ, denoting a day of mourning for JFK’s assassination. Take a break from your divisions today and be a strong leader, a good friend, and a warm light in a world that can often be dark and cold.

Tallest Tower Wins

THE SCENE:   Mid 30’s….cold!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Burpees x 10
  • OH Press x 10
  • This/that stretch
  • Cherry Pickers

THA-THANG:

  1. Split into 2 teams.  Each team had 4-5 CMUs, 4-5 pee rocks, a 70lb kettlebell and an 87lb steel gas can.  Mosey/ruck as a team to the paved hill by the restaurant carrying all of the team’s weight.  Once we reached the hill it was time to build some towers.  Each team had to climb the hill with all of their weight.  Once at the top they could drop 1 item of the team’s choosing and perform 3 burpees as a group.  Then take everything else back down the hill where the group performed 5 squats with whatever weight you were holding at the time.  Rinse & repeat until all weights have been left at the top of the hill.   Teams competed to stack the weight at the top of the hill into the tallest tower possible….tallest tower wins!  All in all it was a pretty good workout….each team made 11 trips up the hill carrying different amounts of weight.
  2. Mosey/ruck everything back to the AO.
  3. Suicide lottery for the remaining time.  There was a bucket filled with exercises.   PAX choose a ticket lottery style and we do the exercise on the suicide course.  The following were chosen:
    • Bear crawls
    • Nose Wipers x 5
    • CMU squats x 10

MARY:

  • 4 ct Flutter kicks holding CMU x 10
  • 4 ct Slutter kicks holding CMU x 10
  • Big Boys with CMU x 15
  • Peter Parker on the CMU

COUNT-OFF & NAME-O-RAMA
18 PAX:  Mayberry, Frosty, Sparky, Bowflex, Underhand, Zygote, Detention, Slide Rule, Flute Loop, Waxjob, Tank, Peach Fuzz, Booger, La-Z-Boy, Shooter, Smoker, Junk, Bartman

CIRCLE OF TRUST/BOM:

Ecclesiastes 4:12 talks about a chord of 3 strands and that it is not easily broken.  This is often talked about in light of marriage, which is absolutely correct.  We need a chord of 3 strands (husband, wife, Christ) to have the strength to endure all life throws at us.   But I believe the “3 strand” analogy also applies to other facets of our lives.  Friendships, work relationships, mentoring relationships…I could go on and on.   The question is:  are you allowing Christ to be a part of all of your relationships?  Are you squeezing him out so that there are only 2 strands, or are you letting him in to provide the strength of the 3rd strand?

MOLESKIN:

  • Lots of travel this week…I hope everyone stays safe on the road and enjoys the Thanksgiving holiday!

ANNOUNCEMENTS:

Roll Your Own Beatdown

THE SCENE:

Insanely warm for min-November.  About 50 with a decent breeze.  Weird overnight conditions – no dew at all.  Will have to rely solely on perspiration for evidence of commitment to the beatdown.
F3 WELCOME & DISCLAIMER
Standard welcome, 2 FNGs today!

WARM-O-RAMA:

  • Zero Burpees
  • SSH x30 IC
  • 2 Burpees OYO
  • TN rocking chairs x15 IC
  • 4 Burpees OYO
  • Forward Nose Wiper Merkins x10 IC
  • 6 Burpees OYO
  • Al Gore Tuck Jumps IC (I think we might have gotten 6
  • 8 Burpees OYO
  • Windmills x15 IC
  • 10 Burpees OYO
  • LBAC x15 each way IC

THA-THANG:
Blacksnake around the park, long way around to the playground, stopping halfway for 10 more burpees
At the playground: 1 and 1, 2 and 2, etc up to 5 and 5 of pull-ups and headstand pushups
Bernie up the hill and mosey to the soccer field. Partner up for a game of chance.

On a table are two dice, one white and one blue. White one specifies exercise, blue one specifies mode of transportation:
White

  • Squirkins x20 each
  • Pattycake BBS x35
  • Hi/Low 5 Burpees x15
  • Over/Unders x10 each
  • Partner Pistol Squat x15 each leg
  • Partner Leg Throwdowns x25 each

Blue

  • Wheelbarrow
  • Partner Drag
  • Partner Carry
  • AYG Sprint
  • Bear Crawl
  • Leap Frog

Roll both dice (doubles earns 5 burpees immediately – Only happened once), travel 30 yards as specified by Blue die, then do exercise specified by white. Return to the table, switching partner role for transport as necessary.  Plank etc. for the 6, R&R

Right before returning to the AO, we were at 45 burpees for the day (not counting the partner Hi/Low). Everyone crank out 5 more for the even 50, then mosey to the AO.

MARY:

  • Boat/Canoe (no rowing today.  Too hoarse to sing due to a cold last week…)
  • Hello Dolly x20 IC
  • Peter Parkers with Tank
  • Side Crunch x15 IC each side
  • Abbreviated Merkin Ring of Fire (Round of 5, then 4, no time for 3-2-1)

COUNT-OFF & NAME-O-RAMA
15 PAX strong, including 2 FNGs: Welcome to Steve Glenn – Mr. Clean (Respect) and Robert Alexander – Bratwurst
CIRCLE OF TRUST/BOM:
Last week I had the privilege of chaperoning my daugher’s 7th grade class trip to Washington DC.  Friday morning before we left we were able to attend the changing of the guard and a wreath laying with taps at the Tomb of the Unknown Soldier.  It’s one of the most moving things you can witness there in Washington, and if you can watch that without misty eyes and a lump in your throat you’re a harder man than I.  We shouldn’t isolate our thankfulness and gratitude to God and these honored dead to two days a year.  In some countries, the gathering we participated in today could have ended in jail or worse for us.  Let’s try daily not to take what we have been blessed with for granted, and pray for those that are in worse situations.
MOLESKIN:
I hate that everyone wasn’t able to make the GrowRuck, but barring that I can’t think of a better way to spend the morning. I missed everyone this week while I was hacking up my lungs! Hope you men can avoid the crud going around. Big props to Peach Fuzz for rounding out the burpees with an extra effort! Great drive from everyone this morning.
ANNOUNCEMENTS:
2.0 Workout this afternoon.

GoFastTurnLeft

THE SCENE: 35 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
ISO Squats 20x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
Mosey to the track…

THA-THANG:
Buddy up and do laps around the track…stopping at 6 stations for some good livin’

50x Carolina Dry Docks
100x Big Boy Situps
60x ‘Merkins
50x Toilet Seats
50x Plank Jacks
50x Burpees

MARY:
Flutter Kicks 27x

Hello Dolly! 15x

Little Baby Crunches 20x

COUNT-OFF & NAME-O-RAMA
16 PAX (and NO FNGs)
CIRCLE OF TRUST/BOM:
Manage Up and Manage Down.

Good leaders manage up the chain of command. They understand the perspective of their commanders. They ask questions. They provide information and build confidence. Engage with your higher-ups; keep them in the loop–especially when they frustrate you. Leading down the chain of command means being able to convey the overall strategic mission to everyone downstream, while also giving people ownership of certain decisions, which leads to higher buy-in.
“If your boss isn’t making a decision in a timely manner or providing necessary support for you and your team, don’t blame the boss. First, blame yourself. Examine what you can do to better convey the critical information for decision to be made and support allocated.

Just Merkin it

THE SCENE: 38 degrees, a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins x10 OYO
Squats 4ct x25 IC
Merkins x10 OYO
Mtn Climber 4ct x25 IC
Merkins x10 OYO
SSH 4ct x 25 IC
Merkins x10 OYO
Plank Jax 4ct x 25 IC
Merkins x10 OYO
Burpees x10 OYO
Merkins x10 OYO

THA-THANG:

Indian Run base of Madderhorn
Merkins x10 OYO
Lunge to the light and spread out
180 Degree Burpees x10 OYO
Back to the base and AYG Sprint to the Pavalawn
Argue about where the light switch is for awhile
Split Lunge x 10 ea leg with 5 count hold IC
Pike Merkins x 15 OYO
Dips x 25 OYO
Pike Merkins x 15 OYO
Dips x 25 OYO
Ascending Pull ups & Merkins
Start 1 & 1 work your way up to 10 & 10
LBC’s x 25 OYO
Top of Madderhorn
Lunge down to the light
Gather at the base for Indian Run back to AO

MARY:

Belly Buster – 10 count
LBC 4ct x 25 IC
Belly Buster – 10 Count
PIckle Pounder x 15 IC – (Thank you Zygote)
Merkin 4ct x 20 IC

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
When it’s time to make a decision. If it’s not an absolute Yes… It’s a No.
MOLESKIN:
Strong crew at the Dog Pound today. There were some flashbacks of the Merkin challenge last summer and some groans about the 180 degree Merkins. All in all, great group out. Praying for Ribbed and his family.
ANNOUNCEMENTS:
NA