Pool Boy – Page 47 – F3 Knoxville

Army Training Sir

January 8, 2020 5K

THE SCENE: About 35 degrees, but we warmed up quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA (all IC):

SSH x 20

Mt Climbers x 15

Merkins x 15

Freddy Mecury x 30

Tempo Squats x 10

THA-THANG:

Formation Run to Sophmore Hill (Jodies such as C-130, Copperhead Road, etc)

4 Corners — 20 Burpees > 30 Squats then lunge to 40 Merkins > 50 flutter kicks

Formation Run to Large Parking Lot Cross Campus

4 Corners in reverse order

Formation Run to back to AO

MARY:

Row Your Boat in honor of Waxjob
Hello Dolly x 50 then time ran out

COUNT-OFF & NAME-O-RAMA
30 HIMs in attendance (counting the RUSH folks)
CIRCLE OF TRUST/BOM:
2 Tim 3:16 – stressing all Scripture
MOLESKIN:
Challenge to read through the Bible in a year as a family

brickyard invasion JUCO

January 6, 2020 FastandEasy

THE SCENE: Cool 32’F
F3 WELCOME & DISCLAIMER Screwed that up! 10 Burpees

WARM-O-RAMA:

had to get to the Coupon PileMosey– walked M.A.R.S up 10 and Down 10

Mosey — Imperial Squat Lunger 10

Mosey– Walked Over head Claps

Mosey — A little of this, that, get some more, do not forget that
THA-THANG:
With your Chilled Coupon,

50-40-30-20-10

Push-ups, straight arm raises, squat thruster, squat, twists

( on paper it looks so easy )

MARY:

had to get back to the A/O

Mosey — 10 ct LBC

Mosey — 10 ct Bicycles

Mosey — 10 ct Flutter kicks

At A/O gut buster No feet on the deck!

100 Flutter kicks, 75 hello dolly’s, 50 Bicycles, 25 box cutters

Ladder Run the parking lot

COUNT-OFF & NAME-O-RAMA
27 HIMs Strong
CIRCLE OF TRUST/BOM:
you may not always understand someones path, and seeking out to understand their path may not work. But know that the lord put you in that individuals path for a reason. you are given a choice just as everyone else is. What will you do with your choice.

I call to mind the merciful story of God’s love that we heard today in a spiritual retreat for the clergy. the Priest speaker said that God knows the struggle of those who are addicted. He knows that their efforts are flawed and weak. God also knows that with-in the fog of confusion, there is a soul crying to God for his help. Like the good thief on the cross, you son will have the chance to hear the words, “Today, you will be with me in paradise.”

-Fr. Val Bartek

MOLESKIN:

ANNOUNCEMENTS:

Mt. JUCOnte – Round 2

January 3, 2020 Spotter

THE SCENE: 50ish and raining. Wet, very wet.
F3 WELCOME & DISCLAIMER Barely, but got it done.
WARM-O-RAMA:
10 x Windmills, 10 x Hairy Rockettes, 10 x Tempo Merkins, 10 x Mtn Climbers
THA-THANG:
Mosey across the street and past Mikata parking lot to Mt. JUCOnte!

Demonstration of five exercises to be performed along the five light poles up the center of the road.

Progressive workout performed as such:

Complete first station then run to second and complete. Run back to start and complete stations 1-3. Run back to start then complete stations 1-4. Run back to start then complete stations 1-5.

Stations:

10 x Burpees
20 x 4-count Mtn Climbers
3 x Clockwork Merkins (performed on steepest part of hill) (perform one merkin at 12 o’clock, 3 o’clock, 6 o’clock, and 9 o’clock by rotating yourself after each merkin. one rep = one time around the clock)
40 x Monkey Humpers
50 x 4-count SSH

This is a true grinder up Mt. JUCOnte and proved once again to be a tough one, but the PAX pushed through and got work done.

Mosey back to the shovel flag for some Mary.

MARY:
5 minutes of Quick-fire Mary.

10 reps of an exercise as called by a member of the PAX. Immediately upon completion, the next PAX in line calls out the next exercise. We did BBS, Breast Stroke, Flutter Kicks, LBCs, BBS, Shoulder Taps, Box Cutters, and SSH

COUNT-OFF & NAME-O-RAMA
19 HIMs tackled Mt. JUCOnte in the pouring rain. 2 FNGs defied all odds to come out on a rainy, cold day. Welcome Tinker Bell and White Noise!
CIRCLE OF TRUST/BOM:
As we start a new year, reflect on your commitments in 2019 and learn to say “No” to those that don’t benefit more than just you. In 2020, my goal is to say “No” to those things that only benefit me and take time/passion away from my faith and my family.
MOLESKIN:
Shoutout to Tinker Bell and White Noise for making the HC to come out on such a nasty day. I felt bad having their first Q be such a grinder, but they both killed it.
ANNOUNCEMENTS:
Hardship Hill – Mandolin has stepped up to design the obstacles that JUCO will be building for race day. Let’s work with him on collecting the needed materials. Keep an eye out for a future workday to get the obstacles built.

Perseverance is the Back Up Plan

January 2, 2020 Abscess

THE SCENE: 40° and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal Clap SSH X 20, Imperial Squat Walker x 15, 4 count Merkins x 10, 10 Burpees In Cadence .
THA-THANG:
Grab a coupon and mosey to golf course

Par three Burpee Course- carry coupon to each cone and do 3 Burpees = 8 Cones & 24 Burpees…transition with roll of Exercise Dice- 15 MTN Climbers and 10 Merkins…mosey across parking lot
Using guard rail- Bo Knows w Battle Buddy- one maintains wall sit while holding coupon and BB does 100 High Knees, switch, RR…mosey w coupons toward the restaurant
Start w roll of dice 25 Crunches/ 20 Dips, Dora Trifecta at bottom of hill- 100 Curls, Triceps, Presses While BB runs to the top and does 10 Dive Bombers
10 jump squats hold Al Gore 10 sec, 9 Jump squats hold AG 10 sec, then 8, 7, 6, 5,4,3,2,1…mosey back to AO

MARY:
Box cutters x 20, Leg lifts 6 in, 45°, 90°- till hearing moaning and grunting, flutter kicks x 20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Perseverance is the back up plan when we are struggling to accomplish our New Years Resolutions.

Tips for Persevering

Clarify your goal. Base it on your purpose, needs, and abilities. Know why you want this goal and how you and others will benefit.
Intend to achieve your goal.Outline your goal, strategies, and timeline. Know resources that can help you attain it, including individuals and the Internet. Break the goal into small steps, working backward form your desired outcome and attainment date.
Maintain optimism. Expect good things. Keep a daily diary of good experiences.
Live in the present. Don’t dwell on the past or worry about what might happen. Let go of attachments. The more attached you are to something, the greater the fear of losing it.
Acknowledge your accomplishments. Judge these against personal standards of self improvements. Have the courage of your convictions. Don’t change for others or compare yourself with them.
Try new experiences.Experiment with new ways of improving a product or service at work or other activities. Investigate how successful individuals or teams have achieved similar goals.
Care for you mind, body, emotions, and spirit. Schedule quiet times to think and reassess. Practice stress relievers such as deep breathing and exercise. Get sufficient sleep, eat healthy, and take time for fun and friends.
Experience yourself living your goal today. Hold your desired outcome firmly in your mind. See, smell, touch, and hear aspects of your goal. Each morning upon rising, review your goal. Repeat the process at night.
Persist. Focus on goals daily. At regular intervals, ask yourself whether your activities are moving you forward.

MOLESKIN:
Romans 12:12 be joyful in hope, patient w afflictions, faithful in prayer. Prayers Lady Junk, Pinto, and Flashback and family
ANNOUNCEMENTS:
Tanks Party this Friday (postponed til next Friday), Contributions to Pull Up Bars go to La-Z-Boy, Waxjob, and Abscess. Also

F3funds@gmail.com(PayPal)

@FThree-Knoxville (Venmo)

Finished. 2,019

December 31, 2019 Kick-Flip

THE SCENE: 40 and clear
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

We’re going to bid adieu to the decade in the most fitting way I can think of – by doing 2,019 reps of exercises. With the completion of each 100 reps, blow your horn! Hang on to your butts, ‘cause here we go!

LBAC forward x 8 IC (32)
LBAC backwards x 8 IC (32)
Monkey humpers x 9 IC (18)
Merkins x 9 IC (18)
100!
Motivator from 6 (84)
Werkins x 16 OYO
200!
Overhead clap x 13 IC (26)
Squat x 13 IC (26)
Seal clap x 13 IC (26)
Iron Mike x 11 OYO (22)
300!

THA THANG:

With CMUs….

Colt 45 (45)
Kettlebell swing x 15
Goblet squat x 20
Upright row x 20
400!
Heavy Freddy x 20 IC (40)
Tricep extension x 30
Bent row x 30
500!
Squat thruster x 30
Derkins x 20
BBS x 25
Curls x 25
600!
Lunge w/ CMU x 30
Pickle pounders x 20
Lunge w/ CMU x 30
Pickle pounders x 20
700!

DORA – partner farmer carries CMUs around the island
100 Merkins
200 LBC
300 Squats
1300!

Mosey to the planters…

SSH x 25 IC (50)
Dips x 40 OYO
11s (Box jumps + Derkins) (110)
1500!

Mosey back to the shovel flag…

Captain Thor up to 5 (75) …and we’re out of time.

1,575 reps! You guys crushed it!

MARY:

No time

COUNT-OFF & NAME-O-RAMA

8 HIMS

CIRCLE OF TRUST/BOM:

Traditionally, my wife and I have been totally into making and executing New Year’s resolutions. We’ve designed complicated, multi-tiered, resolutions and – for the most part – have been pretty good at keeping them.

2019 was different. We resolved to do just one thing for the year – to prayerfully seek God’s direction for our lives. I feel that He provided direction that by aligning our hearts on a couple of topics that one year ago today we were a chasm apart. My wife and I now end 2019 facing in a common direction – we know what we want to define our lives and legacy.

In 2020, we are embarking on yet another theme for the year – and I invite you to do the same. We plan to spend this year casting vision for this new direction that we are facing and making a plan to get there. We now share a common goal where we want to bring our family – what things we want to define us for our lifetimes and beyond. In 2020, we will set out to make a plan; “when” and “how” step-by-step.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 20:5, “The purposes of a person’s heart are deep waters, but one who has insight draws them out.”

Rosabeth Moss Kanter, director and chair of the Harvard University Advanced Leadership Initiative, says this, “A vision is not just a picture of what could be; it is an appeal to our better selves, a call to become something more.”

Author and business leader, Joel Barker, has said, “Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world”.

“Vision without execution is delusion”. Thomas Edison

Men, let 2020 be the year that you cast (or re-cast) an incredible vision for your lifetime and beyond. Don’t live by coincidence or circumstance! Instead, plan your life’s legacy and execute that plan (be flexible to the Lord’s ways, remembering, “Many are the plans in a person’s heart, but it is the LORD’s purpose that prevails” Proverbs 19:21)

MOLESKIN:

Hey you! Yes…YOU! You’re not finished yet! We said we were doing 2,019 reps and we only got in 1,575. You owe another 444 reps! Here’s your homework – get it done before midnight! When you finish, announce “Happy New Year!” in the GroupMe thread.

25 merkins
1600!

50 LBC
50 Flutter Kicks
1700!

25 side crunch (left)
25 merkins
25 side crunch (right)
25 merkins
1800!

50 SSH
50 shoulder taps (single count)
1900!

25 side crunch (left)
25 merkins
25 side crunch (right)
25 merkins
2000!

19 BURPEES!

2,019! YEEAAHHH, BABY!

ANNOUNCEMENTS:

The Project is expanding! Thursday? Saturday? Bootcamp? Run? Weigh-in on GroupMe with your preferences!