F3 Knoxville

Tag: Snorkel

Merkin Madness

THE SCENE: about 40 and light rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20

TN Rocking Chair x 15

Merkins x 10

Burpee x 5

THA-THANG:

Do next leg exercise by pavalon then do next chest exercise by scrapyard then run down the stairs and back up the path to the pavalon.

Scrapyard:

Merkin X 20

Derkin x 20

Ranger Merkin x 20

Side to side Merkin x 20

Wide fly Merkin x 20

Pavalon:

Alt side Lunge x 20

Split squat x 20

Jump squat x 20

Calf raise squat x 20

Iron mikes x 20

MARY:

BBS 20-1

Heels to heavens 20-1

COUNT-OFF & NAME-O-RAMA
15 men including FNG Peekaboo! Our boy MIB who got named at the Asylum convergence came back out too. Backup killing it with the EHs.

CIRCLE OF TRUST/BOM:
Talked about dark days to come, but there is a light at the end.
MOLESKIN:
We did about 2 rounds of the thang and then started the 20-1. Got down 3-4 rounds and took a lap. Did a few more rounds after that.
ANNOUNCEMENTS:
MAARC fun ruck on April 20. 12pm at Target in Maryville. About a mile each way. Patches are $20.

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

On the Fly

THE SCENE: Pretty much perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Cherry Pickers x8 IC
Quick run down troll bridge and back around

THA-THANG:

Do Suicides on the grinder. Run to the first cone and back, do exercise number one, then first cone and back and second cone and back, exercise number one and two, and so on for 6 cones total.

  1. Goblet squats x10
  2. American Hammers with CMU x20
  3. CMU press into Tri x10
  4. Overhead CMU Flutter Kicks x20 (2 count)
  5. CMU Swings x10
  6. Burpee Curl Press x10

Once done with that, do 11s. Dips at the pavalon and pull-ups at the scrapyard.

Sprints from the scrapyard to the bathrooms with 15 BBS at one side and 10 merkins at the other.

MARY:
Woodshack led us in Captain Thors up to 8-32
Side Tri rise x10 on each side
Box Cutters x25
Little baby crunches until time, about one minute.

COUNT-OFF & NAME-O-RAMA
14 Pax showed up this morning with one FNG, Six Pack!
CIRCLE OF TRUST/BOM:
Many people make goals and think that they are on the right track to reach those goals when, in reality, they are doing all of the wrong things. At one point when I was trying to get fit, I thought I was eating really well. There was a day or two when I was really busy or had some other excuse and I stopped for food, but I wrote those off as unimportant because overall I was doing good. When I looked at my bank account, I realized that I had a lot more fast food than I thought. Because my focus was on the few good things I was doing and I made excuses for the many bad things, my mind believed that I was on track. I encourage you to not only make goals, but to examine your progress on those goals in a realistic way. Spend 5 or 10 minutes focusing only on your progress towards those goals and do it often.
MOLESKIN:

ANNOUNCEMENTS:
3rd F on Saturday after Asylum beatdown.

Runnin

THE SCENE: Mid 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We ran the whole time. Me and Woodshack got about 7.5 miles. I’m betting Barbie and Full House got 8.5 since they started earlier.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

They’re Back

THE SCENE: Calm, clear, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21, Baby arm circles forward/reverse x11, Imperial squat walkers x10, Cherry pickers x10, and mosey to Waxjob Hill.
THA-THANG:

7’s on Waxjob Hill – Burpees to WWII Sit ups, bear crawl up – run down.

3/4 mile Indian run. Front man carries 40# sandbag, man from back takes sandbag and all performs 3 squats. Continue run until group returns to the AO.

11’s on the Grinder – Running the length of the Grinder

Three set of 11’s all using CMUs progressing from:

  • 1 Squat trust ⇒ 10 On the Shelf
  • 1 American Swings ⇒ 10 Dead lifts (per arm)
  • 1 Decline merkins ⇒ 10 Bent rows

7’s on the Grinder

1 Pull up ⇒ 6 Step ups per leg

MARY:

11 V ups, 11 box cutter, 11 V ups, 11 WWII sit ups, 11 V ups

COUNT-OFF & NAME-O-RAMA
5 faithful HIMs

CIRCLE OF TRUST/BOM:
In April 2013 at just under 4 years old my great nephew, Whitt, was diagnosed with leukemia.  Using a protocol from St. Judes Hospital, he immediately began chemo treatments at a children’s hospital in Fort. Worth with maintenance administered in Midland, Texas.  A year later Julie and I visited them during a quick Texas tour to see family members.  Bald headed with a port inserted in his chest, we accompanied Whitt for one of his chemo treatments.  The chemicals were not pleasant to receive and nausea and sickness was the normal side effect.  His parents would always comment that Whitt never whimpered, never cried, never complained.  He always took it like a real trooper.  That April day in 2014 was no different.  In fact, Whitt played in a T-ball game that evening and played very well.  Whitt’s dad was on the field when a father from the other team was commenting that his son had a really tough day since he had swim practice before the ballgame.  My nephew said he could sympathize because his son had a chemo treatment earlier that day.  You could hear the crickets.

In 2016 the treatments ended and Whitt has remained cancer free.  Almost 10 now, he has become a really, really good baseball player.  Whitt has been a constant reminder to me that God does not test those who trust in Him more than one can endure.  Whitt trusted God as much as any 4 or 5 or 6 year old boy could.  He is brave and he endured.

Various fund raisers were held in the tight knit West Texas town of Midland.  I must have 8 to 10 Whitt-Man t-shirts.  Most of them have two Bible verses on the back.  The first is Deuteronomy 33:27.  The next is Psalms 113:7-8.  Check them out.  They will encourage you.

Heroes come in many shapes and sizes, genders, and ages.  Whitt will always be my hero.  He lifts my spirit.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at the Asylum followed by the 3rd F.  Festivities start at 7:00 am on Saturday, March 31st.  Be there or be square.