Squeaker – Page 3 – F3 Knoxville

I’m up, they see me, I’m down

January 11, 2019 Pinocchio

THE SCENE: 25ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fire Team Drill – “I’m up, they see me, I’m down”

Start at the bottom of the hill by the Grinder with 5 Merkins
Stand up and take off while saying “I’m up, they see me, I’m down” then hit the ground for 5 more merkins
Repeat until reaching the pine tree at the top
Start over at the bottom again, but with situps

THA-THANG:
CMU Playtime

OH lunge to first cone – 5 Mr. Spectacular
OH lunge to second cone – 10 CMU Step-up Merkins
OH lunge to third cone – 20 OH Presses
OH lunge to fourth cone – 30 Curls
Leave your CMU and run to the Troll Bridge and back
Repeat

MARY:

Thunderstruck – Hold a plank through the song and do a merkin every time you hear “thunder” or “thunderstruck” and do should taps during the solo
ABC’s with your legs

COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:
Focus on your mental toughness, both in exercise and in your daily life. There’s a big difference between hitting your comfort limit and your actual limit. Push yourself to do more for yourself and for others. Give your all.

“If we did the things we are capable of doing, we would literally astound ourselves.”
MOLESKIN:
Praying for Squiggly’s mother in law and the family for comfort
ANNOUNCEMENTS:

Kraken at the Scrapyard

January 8, 2019 Snorkel

THE SCENE: It was like 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Squat 4-ct x 15 IC
OH Claps 4-ct x 15 IC
Bodybuilders x 5 IC
THA-THANG:
Kraken at the scrapyard
2 different sets of exercises to alternate each round. Run down to the street for a single bodybuilder then run back for the next exercise:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
2. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Pull-ups 8. Plank jack
MARY:
LBCs x 20
Boat/canoe
Repeat twice
COUNT-OFF & NAME-O-RAMA
18 HIMs came out on an oddly warm January morning. Couldn’t tag Potato.
CIRCLE OF TRUST/BOM:
“There is no passion to be found playing small–in settling for a life that is less than the one you are capable of living.” Nelson Mandela

“I’ve failed over and over and over again in my life and that is why I succeed.” Michael Jordan

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” Thomas A. Edison
MOLESKIN:
ANNOUNCEMENTS:

Tsunami

December 19, 2018 Woodshack

THE SCENE: 31 degrees and a bit frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did burpee jac web between each exercise. Going with one BJW, do 2 over head claps, do 2 BJW and 4 overhead claps, 1:2 ratio all the way to 10 burpee jack webs: 20 overhead claps. The exercises we did between each of BJW were:

SSH, squats, Hill billys, IMP walkers, IMP squat walkers, cherry pickers, all IC x10 reps each. then CMU curls x 20 I x 2, Rows for bros x20 IC x2
THA-THANG:

Every 2nd light pole, do 2 burpos until we get to the bottom of MT Crumpit
Broad Jump up Mt Crumpit to the Christmas Tree
Behind the tree on the right, we did 11s. Tsunami Burpees and Flutters. Starting with 10 Tsunami and 1 flutter
Tsunami Burpee = Start on your back, rock back then forward onto your feet, jump out of it, then drop and do a full burpee, that’s one rep. Ocean calls is a deck squat burpee, but it reminds me more of getting rolled up in a violent wave after you have done several reps of them. its like you are caught in a TSUNAMI BRO! Totally tubular!
Well, a lot of moaning and groaning going on doing the 11s but thanks to Snorkel and his super powers, he finished his 11s when I was about 85% done so I decided to say RECOVER!
Mosey to the bottom of Mt. Crumpit, on the way back to the AO, 2 tuck jump burpess at every 2nd light pole.

MARY:
Flutters x 10 IC

Power T flutter x10 IC

Lazy boy

Broad Jump burpee to the bathroom wall on the grinder. you can thank PUP for this suggested exercise!
COUNT-OFF & NAME-O-RAMA
11 Pax survived the Tsunami
CIRCLE OF TRUST/BOM:
Give the best present you can give this Christmas and that is BE PRESENT with your family!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exponential Fun

December 6, 2018 Pinocchio

THE SCENE: 25 degrees. Chilly!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup…

Cherry Pickers x10 IC
Arm circles x10 IC

THA-THANG:
Exponentially increasing reps! Do the 3 exercises called out. Run down to the end of the grinder, do 1 burpee, run back, you’re now on the next round. Multiply whatever round you are on by itself to determine rep count of each exercise.

Lap 1 = 1 rep of each…… Lap 2 = 4 reps of each……. Lap 3 = 9 reps of each….. Lap 4 = 16 reps of each….. etc.

Round 1 – Merkins, BBS, Chin ups (went approx 15 minutes, most made it to round 6ish which is 36 reps of each)
Round 2 – Bobby Hurley, Box Cutters, Shoulder taps (went approx 15 minutes)
Round 3 – Burpees, V-ups, Step ups (went approx 10 minutes)

MARY:
Finish out the last 45s with LBC’s
COUNT-OFF & NAME-O-RAMA
10 HIMs braved the cold!
CIRCLE OF TRUST/BOM:
It’s extremely easy to focus on the negatives of each day rather than seeing the positive. Our minds tend to gravitate to find all the things going wrong, and not what’s going right.

2 Corinthians 4:17-18 For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

God woke us all up this morning because His plan for us isn’t finished yet. Make the best of your day, and pay attention to what IS right, and what you DO have.

This is the day that the Lord has made, let us rejoice and be glad in it.

MOLESKIN:

ANNOUNCEMENTS:
Moses moving day coming up Saturday!

Dear John

August 30, 2018 Hammy

THE SCENE: Clears skies, 74 degrees F., 92% humidity
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:

SSH x20

Little Baby Arm Circles: x12 forward, x12 backward

Cherry Pickers x12

Overhead Claps x25

THA-THANG:

Mosey to Mt. Crumpet

Partner Up (one teammate ascends while other starts exercise count):

Run up, Merkins x12, Dry Dock x12 300 squats

Bernie up, Merkins x12, Dry Dock x12 150 BBS

Bear crawl up, Merkins x12, Dry Dock x12 150 OH claps

Mosey to Grinder

Partner Up (one teammate runs suicide while other starts CME exercise count):

100 OH lifts Suicides

150 Bent rows

100 Curls

100 cross over merkins

100 lunge dead lifts right

100 lunge dead lifts left

MARY:

Box cutters x20

Flutter kicks x20

Protractors, various

LBC’s for 1 minute

COUNT-OFF & NAME-O-RAMA
Total of 20 HIMs
CIRCLE OF TRUST/BOM:
It happened on my 5th of 14 trips to Saudi Arabia. Typical of the United Airlines flight from Washington, DC we landed in Kuwait City and had to deplane while refueling the plane and taking on more passengers. Over an hour later we would load up and head to my final flying destination in Manama, Bahrain. 3 to 4 hours later I would finish the drive from Bahrain to the work site in Ras Al Khair, Saudi Arabia.

About a minute after deplaning in Kuwait City, I saw John entering the gate holding area and coming toward me. I stood up, stuck out my hand, shook his, and said “hello, John, it’s good to see you.” John nodded his head, gave a sheepish grin, and said it was nice to see me. He continued over to a seat a few rows away. I sat down and was kicking myself for saying what I said. I decided to pull out a piece of paper and I wrote a note. In it I apologized for greeting him with a casual “hello John.” He deserved much more respect that that. I recognized the service he has given to our country as a Navy pilot during the Vietnam War, the awful conditions and treatment he endured as a prisoner of war for many years, and his continued service as a United States Senator. I wished him the best and continued success in his job. My note began with “Dear Senator McCain.” I handed Senator McCain the note as we were getting on the plane. I said, “Senator McCain, this is for you.” I got another sheepish grin and a slight head nod.

Getting off in Bahrain meant descending the stairs to the tarmac and getting on a shuttle bus to get to the terminal. Senator McCain entered the bus shortly after I did. From about 12 feet away we looked at each other. This time he gave me a real big smile and a more deliberate nod of his head. I believe his gesture indicated acceptance of my note to him. I felt better about the entire encounter.

I reminded the group this morning that many of the exercises we did could not have been performed by Senator McCain because of the broken arms and leg he sustained while ejecting from his jet bomber and the subsequent abuse and lack of medical care he received in captivity. I also said that this story is not really about him. It is just because of his recent death that I was reminded that I learned something a long time ago that I wanted to share – especially with the younger men in our group.

There are many things that I have done wrong in my 66 years of life. I have been unkind, judgmental, angry, and a host of other things. I have hurt others with my words and deeds. I have found that the best thing to do for those I’ve hurt, and for myself, is to try to make things right. I try to own up to my mistakes and let those I’ve hurt know that I am sorry, that I recognize how I was wrong, and that I seek forgiveness. It certainly isn’t easy but it is always good for the soul. Going through that act of self-inflicted punishment introduces a little bit of pain that helps me on the straight and narrow in the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.