Squeaker – Page 11 – F3 Knoxville

Game of WAR

January 30, 2018 Woodshack

THE SCENE: 30 degrees, a bit windy at times
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
jog across P Lot x2, High Knee skips across P lot x2, Karaoke x2 across P lot

circle up for squats x20 IC, SSH x 20 IC, Moroccan Ty Fighters x15 IC, Merkins x10 IC, shoulder taps x 10 IC
THA-THANG:

WAR: Split up into 2 groups

2 chairs, one table, one deck of cards….time to play war!
From each group Pax take turns at the table in a game of war. Highest card wins.
Winner does 10 ssh IC. Pax that turns the card leads the group IC
Losing group does 10 burpees!
If the same cards are turned, go to WAR! 3 cards down and the 4th card up, Losing group in WAR does 20 burpees and the winning group runs a lap. It did not start off good with my group as we went to war the first card and lost. Group one was all HAPPPY watching group 2(my group) do about 40 burpees in a row, then the tides changed!
Once finished with complete round of war(going through the whole deck of cards), we moseyed to the playground for DORACIDES.
Partner up for 100 merkins, 150 big boys, and 200 squats. P! does exercise while P2 runs to 1st cone w one burpee, run back to P1 and back to 2nd cone for 2 burps, back to PI and back to 3rd cone for 3 burps, switch partners until complete

MARY:
Boxcutters x10 IC

Hello Dolly x10 IC

Iron Cross for 10 sec.

Never Cross Dolly x10 IC
COUNT-OFF & NAME-O-RAMA
16 Pax including PUP and Bumblebee!
CIRCLE OF TRUST/BOM:
What do you practice, Joy or Anger? With practice, you get really good at what you practice. Practice Joy
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sometimes Life can be a Bench

January 25, 2018 Squiggly

THE SCENE: Crisp and clear 25 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Short and Sweet

Jump Rope, x25
Forward Arm Circles x15, IC, 4ct
Backward Arm Circles x15, IC, 4ct

THA-THANG:

Mosey from the AO counter clockwise around the entire park. Stop at each bench passed and complete the listed workout. As soon as you arrive, you begin. A ONE minute timer starts when the last PAX arrives at the bench, and everyone moves until the timer goes off.

Jump Knee Tucks
Level 1( Down into Plank, 4 Merkins, 8 Mtn Climbers, Up)
Dips w/hands on the fountain wall
Merkin
Ski Abs
Skater/Speed Skater
Jump Squat
Pit stop @ Mt Crumpit- Up, Around the tree, back down. Complete Mtn Climbers at bottom of hill until last PAX finishes the lap.
- Sprint up, mosey Down
- Lunge Up, Mosey Down
- Bear Crawl Up, Mosey Down- Except Drifter, he’s naturally a bear.
- Crab Walk Up, Mosey Down
Level 2 (8 merkins, 16 Mtn Climbers)
Iron Mikes
Dry Docks
Stop at the Barricade- Grab a sandbag and complete 25 squats OYO.
Donkey Kicks- Bent leg Pike, jump legs up, kick out backwards, land.
Sprint to Grinder

MARY:
N/A- Included in Tha-Thang
COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG – Bumblebee
CIRCLE OF TRUST/BOM:
Philippians 4:10-13

Paul was able to endure through ,and rejoice in, his unimaginable suffering by focusing his attention on his obedience to the Lord. We must find our “why” in every challenging situation and make that our focus. If your attention is turned toward your WHY, you will be able to endure any level of difficulty or suffering. Focus on your WHY and rejoice in your suffering
MOLESKIN:
Families and friends of the KY school shooting victims.
ANNOUNCEMENTS:
.

Looking Back

January 16, 2018 Hammy One comment

THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Locomotive Breath by Jethro Tull

Baby arm circles – 20x both rotations
SSH 20x – 4 count
Tempo Squats – 20x
Tempo Merkins – 20x
Imperial Squat Walkers – 20x

THA-THANG: Whipping Post by The Allman Brothers Band Live at the Fillmore East

Indian run to Mt. Crumpet (2x sprint to front)
Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
Mosey to fountain center – 10 dips, 10 merkins, times two reps
Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back. (Two repetitions.)

MARY

Hello Dolly’s in cadence 20x
Leg lifts/box cutters on command
Bicycles
Superman/Banana
Little baby crunches

COUNT-OFF & NAME-O-RAMA
17 including FNG “Tinkle” and renamed PAX “Pup”
CIRCLE OF TRUST/BOM:
I read my response to an email chain with a former boss from April 17, 2003. Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home. In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently? Do you find joy in the here and now?

What we make of life is mostly above our shoulders. How much better would it be if we let our hearts rule! How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing. Parents are teachers, bosses, and friends to them but the emphasis must be on the first two. They can find friends elsewhere but they can’t find other parents. What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past. Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it. Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3. I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this. I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3. I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP February 24, 2018

Bringing balance to the 4s

December 19, 2017 Waxjob

THE SCENE: Mid 40’s and foggy enough that I missed the turn into the AO…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
LBAC x20 each F/B IC
Imperial Squat Walkers x15 IC
Tempo Merkins x10 IC
Tennessee Rocking Chairs x15 IC

THA-THANG:
Blacksnake around the Fountain of Youth to the base of One Tree Hill

Balanced 4’s:
4 count merkins IC x4, all together, both bottom of hill and top, each trip.
4 trips up the hill: AYG Sprint, Bernie, Bunny Hop, Bernie hop. Recover mosey down

Mosey to the Grinder

Balance set up 40yd from the Pavalon
Split up into 2 groups (Light side, Dark side)
Team up, one PAX does exercise, one PAX running gems to the balance
For each set of 4 you complete, run one gem to the balance when partner returns.
2:15 for each exercise:
Merkins (4ct)
BBS (4ct)
Box Cutters (4ct)
Jump Squat (4ct)
Monkey Humpers (4ct)
Burpees (single count)

MARY:
10x Step Ups on picnic table bench
10x Derkins from picnic table bench
10x Step Ups on picnic table bench
10x Derkins from picnic table top

Circle up for some ab work on the nice Pavalon floor
Row your Boat – 4 rounds
Side crunch x15 each side IC
Cash out with LBC AMRAP before time

COUNT-OFF & NAME-O-RAMA
The 4s was with 15 PAX
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from yesterday (linked):

https://utmost.org/test-of-faithfulness/
MOLESKIN:
The Christmas tree at the top of One Tree Hill was a beautiful sight through the fog of this morning’s gloom.

The Balance exercises were timed and called out by an app because I’m lazy. You can set up whatever exercises and intervals you want, and it uses text-to-speech to call them out. Available for real phones. I-Toy owners are SOL. https://play.google.com/store/apps/details?id=com.hybrid.intervaltimer
ANNOUNCEMENTS:
Hammy celebrating 45 years with his wife! Inspiring! Don’t forget CSAUP Feb. 24. Gather at the Municipal Building instead of the Springbrook AO for the Saturday beatdown on 12/30!

And Now For Something Completely Different

December 14, 2017 Snorkel

THE SCENE: Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got right to work
THA-THANG:

3 teams. Until all teams have done each.

1)Chair pose – hold until last sprinter returns

2)Decline plank – hold until last sprinter returns

3)Sprint length of grinder and back

11’s. Called it at 7.

Decline Merkins 4-count

Crab Walk to restroom

Finger tip Merkins 4-count

Mosey to field for Slugger.

Run diamond, 20 Diamond Merkins

Run diamond, 20 Low Side to Side Merkins

Run diamond, 20 Carolina Dry Docks

40 Years in the Wilderness.

BBS x 40

Side Tri Rise 20 each side

MARY:

Scissors x 25 on Q

Leg climbers x 15 each side

Side V x 25 each side

Single Leg Boat on Q

COUNT-OFF & NAME-O-RAMA
14 PAX & no FNG
CIRCLE OF TRUST/BOM:

Man was a hunter. Had an active lifestyle. Moved to live. Would rest during the warmer part of the day. Ok to rest after gotten activity in. Ok to take in some calories if you moved for the day “hunted”. Where man fails today is he leads a sedentary lifestyle but still consumes high calories.

MOLESKIN:
We can gain individual strength in our struggles through accountability with our brothers.
ANNOUNCEMENTS:
Woodshack is collecting $5 from each Alcoa man to get Pinnochio’s wife a little something for exercising her design skills for our shirt.

Also, big thanks to Woodshack for leading the inaugural Bomb Shelter ruck!