Slappy – Page 64 – F3 Knoxville

Where are my eyes

September 9, 2021 Mathlete

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High knees
Projectivators
Moroccan nightclubs
Little baby arm circles
Tempo squats
Imperial squawkers
Tempo merkins

THA-THANG:

Hit the parallel bars (20 inv. Rows + 20 merkins) and wall (10 Wall-pees) on the way

Baby steps @ Recruiting center

6 thrusters and a blockee x3
Mosey around the parking lot
6 Airplane! And a blockee x3
- Airplane = on 6, crunch up with block then extend arms and legs
Mosey around the parking lot
6 curl-presses and a blockee x3
Mosey around the parking lot

Line up along the short end of parking lot
Lunge two parking spaces with cmu, then bear crawl back and do 10 dry-docks, then go back and get the cmu. Cross the parking lot
Next two, transit 2 spaces, then do 10 of the listed exercise. Cross the parking lot
- Rifle Carry – Good mornings
- Farmer Carry – Tricep ext.

Finish up with some high speed work
40 seconds – AMRAP – 20 seconds off
- Curls
- Heavy Hammers
- Right row
- Left row
- Heavy Flutter Kicks
- Double stack squats
- Heavy LBCs

MARY:
Just enough time to put our heels to heaven.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In these days, it seems like uncertainty abounds. When we don’t know what is true or who to trust, it is tempting to just pick something or someone and cling to it. Life feels easier when you have a simple answer, even if the answer is wrong. It is really unpleasant to reside in unknowing, to accept the chaos each day. It seems better to hide your eyes, turn to distractions, but that just stores up suffering for later.

Instead, it is better to accept the unknowing of today by abiding in this transcendent truth: that we can place our trust in our Father above. The plan is not ours to know, even the Son did not know the day or the hour, but if we place our trust in the only One who is truly trustworthy, then our future is secured.

Psalm 121

1 I lift up my eyes to the mountains— where does my help come from?

2 My help comes from the Lord, the Maker of heaven and earth.

3 He will not let your foot slip— he who watches over you will not slumber;

4 indeed, he who watches over Israel will neither slumber nor sleep.

5 The Lord watches over you— the Lord is your shade at your right hand;

6 the sun will not harm you by day, nor the moon by night.

7 The Lord will keep you from all harm— he will watch over your life;

8 the Lord will watch over your coming and going both now and forevermore.

MOLESKIN:
Thanks to Manilow for the glamor shots!
ANNOUNCEMENTS:
IPC week 2 coming up. Hardship hill.

Sham-Rocks (CMUs) and Sham-logs

August 23, 2021 Tank

THE SCENE: The Shamrock, perfect weather. Good humidity to get the sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Divide up into teams of 3.

One team member carries a big log, smaller log, heavy CMU or a regular CMU to cone. Switching carriers at each cone. Teammates not carrying the item run ahead to the next cone and do the exercise associated with each item.

Big log- burpees
Smaller log- squat jumps
Heavy CMU- Merkins
Regular CMU- lunges

once you reach the end, go back the way you came.

depending on time I’m probably going to make stuff up after this. But it won’t be easy.(update: no time for anything but a cone clean up run)

MARY:
You know the drill. Stuff that makes your beer belly hurt.
COUNT-OFF & NAME-O-RAMA

12 including one FNG “Utah” (FBI agent)

CIRCLE OF TRUST/BOM:
What does Endure mean? What does Enduring mean? What is Hardship Hill and Operation Enduring Warrior? We answered those questions and more this morning.
MOLESKIN:

Apparently the workout is sneaky. It starts off a little slow but gets you in the boo boo by the end……unless you started with the big log and burpees.

Did you know that Boo Boo is also Yogi Bear’s side kick? He is a forever-loyal buddy, always willing to join in Yogi Bear’s exploits and schemes to pilfer the next basket of treats from unsuspecting Jellystone Park visitors. Most importantly, Boo Boo serves as Yogi Bear’s conscience, constantly reminding him of the danger or consequences of their actions.

Yogi Bear is a loyal older brother figure to Boo Boo and accepts him unconditionally, regardless of how much Boo Boo complains or worries. “The Ranger isn’t going to like this, Yogi” is one of his trademark expressions. Boo Boo’s loyalty and concern for authority – and being the cute “straight man” to Yogi Bear the comedian – is what makes him so endearing.

boo boo is also what some parents call an injury to their children. “Did you get a Boo Boo on your knee Billy? No mom, my leg was torn off at the knee by that mountain lion over there. I don’t think that qualifies as a boo boo…but thanks for noticing mom.

boo boo. It’s also what a stuttering ghost says.
Well enough about boo boo, let’s talk about you. How have you been?

hello?….so you’re not going to say anything? Fine then. Don’t say I didn’t try.
I’ll give you another chance. Would you like to join the “I read Tank’s BB club? It’s very exclusive. Today, all you need to do is put a gorilla emoji, no comment just an emoji on the slack post. And just like that you are in.

ANNOUNCEMENTS:
HHOCR and Wesley House workouts

Shamrock – 5 Brave Men Prep for Iron Pax

August 17, 2021 Anchorman

THE SCENE: 69F Light Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises

5 Merkins

THA-THANG:

Mosey to CMU pile then to covered walkway

25 Curls

25 Flutter kicks – 4-count

50 CMU Bench press

50 windshield wipers

10 Squat presses, but do 5 presses at the top before your next squat

20 Hello Dolly 4-count

30 CMU rows

40 LBCs

50 CMU overhead press

60 American Hammers single count

70 Alternating CMU Merkins – about killed me.

80 SSH single count

90 CMU Bench Press

100 scissor kicks single count

Return CMUs

Take a lap around campus

Mosey back to AO flag

MARY:

Monkey Humpers 10 x 4 count

Imperial Walkers 10 x 4 count

Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
Anchorman, Trolley, Repeat, Paper or Plastic, Slappy,
CIRCLE OF TRUST/BOM:

I really liked what Trolley did last week with the getting to know you COT.

Get to know each other by saying something about ourselves that everyone might not know.

Ab-O-Rama

August 17, 2021 Biohack

THE SCENE: Low 70s, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator
Overhead clap
Cherry picker
Overhead arm pull
Recumbent abdominal point

THA-THANG:

Mosey to parallel bars
20 inverted rows
10 wallpees
Death march to K25 hill
Ab-O-Rama (sprint up the hill after each exercise + 1 burpee at the top)
1. 30 Big Boys
2. 60 LBCs
3. 30 Hello Dolly’s
4. 60 Flutter Kicks
5. 30 Heels to Heaven
6. 15 Basilisks
Mosey to bell
10 single leg squats (each leg)
Mosey to parallel bars
15 inverted rows
5 wallpees
RTB

MARY:
One PAX would pick a category of exercise (arms, abs, or legs), another the exercise to do, and a third PAX would pick the number of reps. We would then sprint the length of the parking lot.

After several sprints, we skipped and did side shuffles.

CIRCLE OF TRUST/BOM:

1 Timothy 4:1-5 – Now the Spirit expressly says that in the later times some will depart from the faith by devoting themselves to deceitful spirits and teachings of demons, though the insincerity of liars whose consciences are seared, who forbid marriage and require abstinence from foods that God created to be received with thanksgiving by those who believe and know the truth. For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, for it is made holy by the word of God and prayer.

ANNOUNCEMENTS:
CSOP on Saturday and snack donations for the Wesley House

Fellowship and TMI from Cheatsheet

July 28, 2021 Honeydew

THE SCENE: Shamrock. Clear warm morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters forward x15, Tie Fighters Backward x15, Cherry Pickers X5, Bear Plank ~ :45, Imperial Walkers X15, 8 Burpees

Mosey to CMU pile to get a CMU

3 Set of 21’s (CMU curls)

THA-THANG:

Tabata Timer style workout

:40 Exercise :30 Rest

Merkins
Big Boys
Lunges (with CMU)
Bear Plank
Curls
Flutter Kick
Bench Press
LBC’s
Alpos

CIRCLE OF TRUST/BOM:
Talked about one of my best friends, best man at my wedding and fraternity brother who committed suicide almost 8 years ago. Christopher “Bull” Greenlief would have turned 39 this Saturday but due to mental health issues had his life end too soon. I encourage every HIM in this group to not ignore signs and symptoms of mental health and to seek treatment and/or advice from any fellow HIM. The National Suicide Prevention Hotline number is 1-800-273-8255. We should not think of ourselves as weak for seeking help with depression or anxiety. Just like someone with heart disease, cancer, or even a fracture there are options for treatment from many forms of mental health issues.

One view of suicide in regards to the bible is that some say suicide cannot be forgiven because the person who did it could not have repented of doing it. But all of us commit sins that we are too spiritually cloddish to recognize for the sins that they are. And we will die with sins not named and repented.

MOLESKIN:
If anyone needs someone to talk to and is feeling depressed or overwhelmed please don’t hesitate to reach out to me on slack, facebook or even text me (865) 384-6432.