F3 Knoxville

Tag: Sawdust

Fitz Traverse

THE SCENE: Low 70s, but manageable humidity for a change
F3 WELCOME & DISCLAIMER: Beefed up since “The Incident” involving Carney.
WARM-O-RAMA:
SSHs.  That’s it.  Quickly get on the mosey.  Brief interlude as we commune with one of the local skunks, who quickly demonstrated a keen attraction to Lebowski.  We’ve got things to do if we want to finish, so we move along.
THA-THANG:
We’re attempting the Fitz Traverse this morning.  Named after the “Fitz Traverse,” which means climbing each peak of the ridge line along the Fitz Roy Massif in Patagonia.

  • 1st peak: Guillaumet (Skunk Hill): Complete 50 Merkins or squats, climb hill as quickly as possible, 50 LBCs, descend;
  • 2nd peak: Mermoz (Cardiac): 40 Merkins or squats, Bernie to the first turn, slow Mosey to the second turn, sprint to the top.  Unless you’re Brick, then you just keep on running Forest Gump style.  25 Flutters (4 ct) at the top.  Continue Traverse toward Everest.
  • 3rd peak: Poincenot (Coolio Knob up to the top of the cave stairs).  50 CDDs or Lunges at the bottom.  25 4 ct American Hammers at the top. Mosey to the bottom of Everest.
  • 4th peak: Fitz Roy (Everest).  Bonnie Blairs at the bottom.  Pickle Pounders at the top.
  • 5th peak: Rafael Juarez (Grinch Hill).  Noticing the time, we skip the exercises, gather the forces and move on to the next summit.
  • 6th peak: St. Exupery (Pickets Charge).  Run from the main road at the bottom to the Colosseum.  Interrupt Edit and Roadshow trying to fellowship with some other guys.  Traverse back toward the AO
  • 7th peak:  Aguja De I’s (Baby Everest).  Sprint to the top and back down to the AO.

MARY:
No time for Mary.  Buckets has a long trip back to Harriman.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Here’s a quote to mull over:  “Only the mediocre are always at their best.”  Jean Giraudoux.  What this means to me is that I should never be satisfied with where I am or my effort.  Keep pushing, whether it is as a father, husband, friend, Christian.  I can always do better.
MOLESKIN:
Prayers for Buckets that his job interview went well yesterday.
ANNOUNCEMENTS:
Camp Run-a-muck!

Sandbaggin’ it

THE SCENE: Muggy. Just muggy. Started sweating just doing Cherry Pickers.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
For possibly the first time ever, YHC started out with something other than SSH:
5x Cherry Pickers IC
15x Tn Rocking Chairs IC
10x Tempo Merkins IC
10x Tempo Lunges IC
5x Cobra Burpees OYO

THA-THANG:
Everyone grab a CMU and mosey over to the Dragon. There are 16 cardboard stations laid out a couple feet apart along the path, with a 90lb sandbag at the end.
Starting at the sandbag, everyone mans a station with no skips, leaving the ones at the end unmanned (YHC was prepared for a crowd…)
First PAX schleps the sandbag straight up the grass hill and back down around the path while everyone else does the exercise at their station AMRAP until he gets back.
He hands the sandbag to the next PAX while everyone moves up a station, and then goes to the last manned station.
Once everyone has done each station and carried the sandbag, everyone goes down to the end where the unmanned stations are, grabs a cardboard, and brings it back where they were. Repeat the AMRAPS/Sandbag carry.
For the third round, there are now two options at each station. Each PAX picks which exercise to do at each station.
Round 1:
Calf Raise
Twist Lunge
OHP
Ice Skaters
Curls
V-ups
Squat Thrust

Round 2:
Wood Choppers
Blockees
Squats
Tricep Extensions
Bent Rows
Up/Over Merkins
Alpos

Round 3:
To each his own.

MARY:
Bring the blocks back to the AO. Props to Repeat for schlepping the sandbag and Lebowski for doubling up on the CMUs!
COUNT-OFF & NAME-O-RAMA
8 PAX managed to avoid drowning in the wet air.
CIRCLE OF TRUST/BOM:
My mother in law passed away from Alzheimers about a month ago. As the disease progressed and took more of her mind, she forgot who anyone was. But she never forgot the Lord, and still talked to Him and about Him to all of us. At her Celebration of Life service, we played the old hymn “It Is Well”, because even until the end she knew that it was well with her soul. Ended the COT by singing that hymn.
MOLESKIN:
Thanks to Matlock for calling out the CMUs! The PAX moved a lot of weight today!
ANNOUNCEMENTS:
Off the Chain coming up August 21st! Sign up! Also sign up for Hardship Hill… This will be year 4 and it’s bigger and better every year!

Ode to Cat Gut

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, 10 tempo merkins, 10 4ct plank jacks, 5 burpees OYO, 6 Cherry Pickers, a little this and that,  and a lap around the parking lot.
THA-THANG:
Partner up for DORA’S.  Partner one grabs rock and performs first part of 150 reps of

  • Curls
  • OH Press
  • Tri Extensions
  • Flutters with Rock

While partner 2 runs suicide.  Switch out when partner 2 is done with one suicide.

When completed mosey down cardiac to Skunk Hill.  Pay our respects to Cat Gut and run up Skunk Hill for 10 burpees OYO.  When done, mosey to base of cardiac.  10 jump squats at bottom, mosey to first curve for 10 more squat jumps, bernie to second curve for 10 squat jumps, then run to top for 20 dips.  6 up did 20 LBC’s in cadence.

Mosey to top of Dragon Tail for a route 66 with merkins.  When done, over to cloud for set of 20 butt touches and 20 step ups.  When done head back to AO

MARY:
Just enough time for some Freddie Mercury and Heal touches.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Romans 10:8

Spoke on the importance of scripture and how it is our guide.  When we face the difficult in our lives, it is a reminder that we are not alone.

 

Focker’s Bachelor Party

THE SCENE: A nice comfortable morning. No rain and just enough sun.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, lots of joint rotations, tempo merkins and squats.
THA-THANG:
Started off nice and easy with some Doras. Battle Buddy pairs completed 50 merkins, 100 squats, and 150 LBCs.

After that, we took a lap around the field stopping at six stations along the way. The first round was a demonstration with 5 reps each. Then we released OYO to complete the ladder of 5-10-15-10-5.

  1. Squats
  2. Merkins
  3. Flutter Kicks
  4. Lunges
  5. Prone Row
  6. Burpees

Once we completed going ’round the field a couple of times, we gathered by the flags near the fountain. Running between the two circles of flags, we completed two rounds of 7s. First was merkins and squats; second was SSHs and flutter kicks.

MARY:
With four minutes remaining, some of the veteran PAX took turns leading us in core work.

COUNT-OFF & NAME-O-RAMA
22 PAX to include 6 out-of-town FNGS (Heisenberg, Tyson, Martha, Floater, Hustler, Snake Eyes).

CIRCLE OF TRUST/BOM:
Misfire gave his soon-to-be brother-in-law, Focker, some words of wisdom and encouragement. We concluded with a BOM praying for Focker and his soon-to-be wife.

Perspective

THE SCENE: Noice!
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
SSHx30, squats x10, round the clock merkin, v ups, sundial big boys
THA-THANG:

The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Plank jack tucks
  • 7 Squats
  • 6 V ups
  • 5 Iron mikes (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Super star jacks
  • 1 Body builder

MARY:
Flutter kicks

iron cross, the power T( flutter kicks while holding iron cross)
COUNT-OFF & NAME-O-RAMA
20 pax including pigskin and lactose (not tagged yet)
CIRCLE OF TRUST/BOM:

Capn crunch sent to me in a group text w a few others and really like it so I wanted to share the following ;

For a small amount of perspective at this moment, imagine you were an American born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million.

When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet.

When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish.

At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening.

As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

MOLESKIN:
Not to say there isn’t any suffering out there today but overall, our generation has been blessed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.