Squeaker – Page 4 – F3 Knoxville

12 Days of Christmas…in August

August 23, 2018 Squiggly

THE SCENE: Clear Sky’s and 70°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm Circles, Cherry pickers, and some high knees while waiting on Butterfingers.
THA-THANG:
Mosey to Mt. Crumpit

Begin with gift 1 from your not-so true love. Complete and then move on to gift 2 followed by gift 1 again, move on to 3 followed by 2 & 1, Etc. through all 12 days. If you finish opening all 12 presents(Drifter and Snorkel) then work backwards from 11.

The # of the Day represents the # of reps for that exercise.

1 Lap up the hill and around the Christmas tree.
2 Bernies to the 1st set of trees and back
3 Burpees
4 Dry Docks
5 Iron Miles 2ct
6 Push Up Jacks
7 V-Ups 4ct
8 Jump Squats
9 Alligator Merkin 2ct
10 Bicycle Crunches 4ct
11 Jump Knee Tucks
12 Superman Burpees

MARY:
No Mary, We had enough V-ups already.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the need for us to have an accountability partner. Someone we can open up to about our struggles but someone who also has the courage to call us out when it’s needed.

MOLESKIN:

ANNOUNCEMENTS:
TTTP Saturday!

“Farmers Don’t Carry…”

August 14, 2018 Moses

THE SCENE: 70 and 100% Blessed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (ICx16)
Windmills (ICx15)
Burpees (OYOx5)

Indian Run Mosey (w/3 CMUs) to the Educator…

THA-WANNA-BE-THANG:
2 Rounds:

Incline Iron Boys (OYOx10
Run Up Hill, Jog Down, Bernie Up Hill
Pickle Pounders (4CTx10)
Jog Down Hill

THA-REAL-THANG:

P1 – 250yd Farmer Carry (CMU Each Hand)

P2 – Mountain Climbers w/twist (4CTx10)
Run 3 Parking Lines; Bernie Back 2
8th Line – Imperial Squat Walkers (4CTx10)
Continue Running 3 and Bernie Back 2
16th Line – American Hammers (4CTx10)
Bear Crawl Back to Start and Repeat if P1 Hasn’t Returned Yet

MARY:
No Time for this Beauty Today
COUNT-OFF & NAME-O-RAMA
16 Men Including 1 FNG Dr. Bacon…..WELCOME!
CIRCLE OF TRUST/BOM:
Reminder to the PAX to have patience in and throughout our lives. Work / Job Related, Family Related, Driving and with others in general….and even with God.
MOLESKIN:
There is just something about seeing all the cars roll into the parking lot at 5:20am….the local neighborhood guys running out of the gloom and into the circle that puts a smile on my face and warms my heart! Thank you all for making this AO a special place!
ANNOUNCEMENTS:
Kickball Tournament this weekend!

Lost Legs

August 7, 2018 Snorkel

THE SCENE: 72ish. Clear.

Mosey to Suckmore.
Dora
P1 run up and do 10 Burpees
P2 200 Ranger Merkins at the bottom
Dora
P1 run up and do 10 Iron Mike’s per leg
P2 300 Jump Squats
Mosey back to the park for reverse Route 66
Each light pole subtract a rep. Bear crawl to each pole.
BBS and Side Tri Rise each arm

COUNT-OFF & NAME-O-RAMA
12 HIMs including FNG Spartan! What a cool name.
CIRCLE OF TRUST/BOM:
If you are struggling with family, work, whatever reach out to a brother for support. Pull someone aside during the workout, direct message them on Groupme. Just be sure to tell someone so you don’t have to suffer alone.
MOLESKIN:
We found the upper limit of Ranger Merkins and Jump Squats on the side of that hill.
ANNOUNCEMENTS:
Saturday 11 – 3rd F at the Outlook

Saturday 18 – kickball tourney (team name: Shock and Awe shucks)

Saturday 25 – maybe someone will Q at Bomb Shelter but most will be at Trucking to the Pound CSAUP. 0600 start.

The Wheels on the Bus Go Round and Round

August 2, 2018 Butterfingers

THE SCENE: Cool and Damp
F3 WELCOME & DISCLAIME

Warm Up
Side Straddle Hops@15
Arms Circles B/F@10
Arm Stretches
Michael Phelps
Cherry Pickers@9
Memory Match Game
Match an exercise and only do that exercise. Mismatch and do both exercises. Match to eliminate the exercise from the game.
10 Burpees	5 Burpee Sit Throughs	15 Groiners	20 Squats
5 Burpee Sit Throughs	15 Merkins	Bear Crawl	15 Groiners
15 Merkins	15 Pickle Pounders	15 Bigboys	10 Burpess
20 Squats	Bear Crawl	15 Pickle Pounders	15 Big Boys
Workout ( The Kraken) 10 Each w/ CMU
Bent Over Rows
Sumo Squats
Overhead Press
Upright Rows
Swings
Incline Merkins
Decline Merkins
Cling and Press
Mary
15 BB, 15 Pickle Pounders, 15 Box Cutters, LBC’s (1 Minute) COUNT-OFF & NAME-O-RAMA (12 Total) Butterfingers, Chaco, Dreamer,Drifter, Emeril, Fins, Neighbor, Pinocchio, Snorkel, Squeaker, Squiggly, Tin Man
BOM
Humility I’ve found myself thinking about the necessity of humility lately. I’ve started a new job, and I’m still in that awkward phase of trying to figure out where I fit in. However, it occurred to me that my own ego might be getting in the way. When we put our own self-worth above others we find ourselves alone with only our own ego to defend. True humility allows us to listen, ask for help, and opens our minds to new points of view. It should not to be confused with modesty, because while modesty is also a good trait to possess it doesn’t always reflect our true feelings. In summary, let’s all strive to have a little more humility in our lives so that we can be better leaders, parents, spouses, and friends.

Burbs, Burps and Bags

July 27, 2018 Snorkel

THE SCENE: Low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Loop with sandbags. Swapped out every quarter.
THA-THANG:
Head back out on the loop running. Stop 5 times for 10 burpees and 20 reverse lunges.
Head up to lover’s.
15 front load ruck squat press.
Bear crawl halfway up lover’s, walk rest.
10 body builders.
Once back down to 3rd level lot, sprint to base of lover’s.
4 rounds

MARY:

Ruck hammers x 50
Ruck up flutter kicks x 25 4-count IC
Ruck to chest sit-ups x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple day’s verse of the day I thought went well together and were just good for being a decent human being no matter what you believe.

“Control your temper, for anger labels you a fool.”
‭‭Ecclesiastes‬ ‭7:9‬ ‭NLT‬‬‬‬‬‬
“Kind words are like honey— sweet to the soul and healthy for the body.”
‭‭Proverbs‬ ‭16:24‬ ‭NLT‬‬‬‬‬‬

Just think before you speak. And be nice.
MOLESKIN:

ANNOUNCEMENTS: