F3 Knoxville

Tag: Stripped

Rainy Days & Mondays at the Equalizer

THE SCENE: Rainy. Windy. Fantastic.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Baby Arm Circles IC
  • SSH IC | Rockettes IC

THA-THANG:

10,20,30,40 of these exercises:

  • Pull-up, Single leg Bridge, BBS, SSH
  • Burpees, VUps, Squats
  • Step ups, Mtn Climbers, Dips, LBCs
  • American Hammer, Incline Merks, SSH, Lunges
  • Table row, Signle leg dead, BBS, SSH

Rinse & repeat

MARY:

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prayers for our brother, his wife, and the medical staff taking care of them.

MOLESKIN & ANNOUNCEMENTS:

DORA Bricklayer

THE SCENE: 35 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x10, Cherry Picker x5, Tempo Merkins x10, BAC x10 (both ways), little bit of this and little bit of that.
THA-THANG:
Mosey to location where Blair Witch Project was filmed to retrieve bricks.

DORA in upper parking lot.  Goal was to hold onto your bricks the whole time.

  • 100 — Merkin rows
  • 200 — V-ups
  • 300 – Squat press
  • Partner runs with bricks around island while other is doing exercises.

Mosey to playground for Pull-ups and Flutter-kicks (alternating between partners)

MARY:
Hello Dolly x25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Encourage the PAX to make memories with their families. Put ideas on the calendar in pen, not pencil.  Make it stick. Make memories. Invest in your kids and your relationship with them. It’s the most productive thing you can do with your time.

If you fail to plan, then you plan to fail.

Infamy and Unity

THE SCENE: 40s and damp but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

79 years ago (12/7/41), Pearl Harbor was bombed.  The attack began at 7:55 a.m. and lasted for almost 2 hours.

12 SSH (4 ct)

7 Burpees

41 Squats

THA-THANG:

Mosey to the flag pole

19 American ships were destroyed or damaged.

19 boat/canoes

188 American aircraft were destroyed or damaged.

188 tie fighters (single count)

2,403 American lives were lost – 2,008 from the Navy, 218 from the Army, 109 Marines, and 68 civilians.

2,403 merkins as a group in honor of everyone who died at Pearl Harbor (regular, inclined, declined, hand-release, WWII, etc., or a combination – PAX choice – but try to mix it up).  There were 12 PAX, so each PAX did 200 merkins.  After the first 100, we all ran a lap around the track.  After the next 50, we ran another lap.  After the final 50, we ran another lap.  We did the last 3 merkins together, in cadence, in the form of WWII merkins.  After completing the 2,403 merkins as a group, we ran a fourth lap to complete the mile.

Back at the flag pole, we honored the 15 members of the Navy who received the Medal of Honor for their actions at Pearl Harbor by doing 15 American Hammers (4 ct).

Minute of silence under the flag for everyone who has fought and died for our country followed by the Pledge of Allegiance, which broke out spontaneously from one of the PAX.

We had some extra time and hadn’t done enough merkins, so we cashed out with some ATMs (15 shoulder taps (4 ct), 10 tempo merkins, and 10 merkins (OYO)).

Mosey back to the AO

MARY:

Hello Dollys x 20 (4 ct)

Flutter Kicks x 20 (4 ct)

Hold plank for about a minute until time

COUNT-OFF & NAME-O-RAMA
12 HIMs, including FNG Floater and last week’s FNG Jetlag whose tag is not in the system.

CIRCLE OF TRUST/BOM:
Our workout lasted 45 minutes.  79 years ago, Pearl Harbor had another hour or so of hell to fight through by the time that we were done.  What we did was nothing compared to what the people at Pearl Harbor did and went through.

The USS Arizona still rests under the water at Pearl Harbor.  Its fallen crew members still rest there, too.  Among them, 23 sets of brothers died on that ship on that day.  Former crew members who survived the attack on Pearl Harbor can have their ashes placed under one of the sunken gun turrets.  44 have done so with the last one occurring in 2019.  Former crew members from other ships who survived can have their ashes scattered where their ship was located during the attack.

There are lots of interesting stats and facts about Pearl Harbor.  Here is one that jumped out to me – after Pearl Harbor, 97% of Americans approved of entering WWII.  Sadly, it is hard to think of the last time 97% of Americans agreed on anything.

FDR said that 12/7/41 was a day that would live in infamy, which means being well known for some bad quality or deed.  He was right.  It was, and it has.

It also led to unity.

Let’s pray for the same bravery and unity that defined the Greatest Generation.

MOLESKIN:
Prayers for unity (hopefully without the infamy).  Prayers for everyone struggling with addiction (spoiler alert: we all do over something to some degree) and praises for those who overcome addiction and find better ways and better days.  Prayers for Ribbed’s wife.  Prayers for Curveball’s wife.

ANNOUNCEMENTS:
Polar plunge coming soon

Getting Misty at the Splash Pad

THE SCENE: Windy. Wet. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers | Baby Arm Circles IC
  • SSH IC
  • Rockettes IC 

THA-THANG:

Tabata workout: eight 20-second rounds of an exercise with a 10-second rest between rounds. Short mosey between exercises as rain allows.

Exercises:

  • Pull-ups (Four rounds instead of eight)
  • Step-ups with Leg Raise
  • LBCs
  • Squats
  • BBS
  • Dips
  • Lunges
  • Flutter Kicks
  • Incline Merkins

MARY:

  • Didn’t neglect her during the workout, don’t have to make it up to her now.

COUNT-OFF & NAME-O-RAMA

7 including an FNG: Jet Lag

CIRCLE OF TRUST/BOM:

1Pet1:13-16 – So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world. So you must live as God’s obedient children. Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy. For the Scriptures say, “You must be holy because I am holy.”

Reading about holiness this week and came across this passage. Part that spoke to me especially was “Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy.” 

Once we know better, we have to do better. I experience this as a parent: when your 18mo takes a toy, they don’t know better. When your 5yo takes a toy, you know better than that. Once we know better, we have to do better.

For the men in this circle, we have all experienced some level of growth, whether that’s in our maturity & leadership, in our nutrition, in our fitness, but this is a time of year that it seems especially easy to slip back into our old ways: we’re around friends and family we haven’t been around, there’s food appearing that hasn’t been around in awhile, it’s cold and we don’t want to get out of bed. But coasting and satisfying our own desires in the moment will not help us grow, it won’t get us to where we want to go, and it won’t make us feel any better about ourselves at the end of the day.

Today, God is choosing you; he’s calling you to be holy as he is holy. Keep your foot on the gas; keep accelerating.

Black Friday Special

THE SCENE: 40s and foggy; classic Christmas music playing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs

Pigeon stretches

Groin stretches

Willy Mays Hays

Tempo squats

Little baby arm circles forward

Little baby arm circles backward

Michael Phelps

A little bit of this, a little bit of that – twice

Tempo merkins

THA-THANG:
Mosey to the splash pad – our home

We just ate a big Thanksgiving meal and are ready for a nap, but the family has other plans.  First, we have to pull out the decorations and put them up:

Bobby Hurleys x 12

Table rows x 12

Bobby Hurleys x 12

The decorations are up, so it’s time for a nap . . . not so fast, we have to hit the Black Friday sales to get Tickle Me Elmo for the kids:

Native American run to the dark circle passed the rocks and docks, loop around the circle, and jail break to the rocks because you have to get in lines and are constantly trying to get to the front of the line before the store opens and then you make a mad dash to the toys to get Tickle Me Elmo.

Pick up a rock . . . a Tickle Me Elmo . . . and run back home as quickly as you can before someone mugs you for the last Tickle Me Elmo.

Back home, we first celebrate our victorious Black Friday efforts:

Shoulder press with a squat x 12

Time to wrap the rock . . . the Tickle Me Elmo:

Rows with the rock x 12

Alternating-arm merkins using the rock (left hand on rock, right hand on ground, do a merkin to the right of the rock and then switch hands and go to the other side and do a merkin for 1) x 12

The gift is wrapped and now we can nap . . . not so fast, it’s time to go caroling:

The 12 Days of Christmas

Just like the song, start with the first day and do 1 of the exercise, then go to each subsequent day doing the same number of reps that match the day (2nd day = 2, 5th day = 5, etc.).  However, just like the song, go down from the day you are on and do the reps and exercises for the preceding days (on the 4th day, you do 4 of those exercises, 3 of the 3rd day’s exercise, 2 of the 2nd day’s exercise, and 1 of the 1st day’s exercise and so on to where you finish on the 12th day where you will do all 12 exercises).  Here are the exercises:

1st day – 1 Pull-up

2nd day – 2 Triceps Dips

3rd day – 3 Hokey Pokeys

4th day – 4 LBCs (4 ct)

5th day – 5 Burpees

6th day – 6 Monkeyhumpers (4 ct)

7th day – 7 Dive Bombers

8th day – 8 Merkins

9th day – 9 Rockettes (4 ct)

10th day – 10 Frog Jumps / Froggie Squats

11th day – 11 Pickle Pounders (4 ct)

12th day – 12 Curls with the rock

We were running out of time, so we had to drop the 4 counts and just did single counts for the last 3 or 4 days and then we had to combine the 11th and 12th days, but most everyone finished.

Bads news, we bought the Tickle Me Elmo and that was popular like 20 years ago.  The kids wanted a PS5.  So, we had to take our rock back to the store.

Mosey to the AO

MARY:
No time.  Sorry, Mary.  But, “Mary” Christmas (bad pun)

COUNT-OFF & NAME-O-RAMA

7 PAX challenged the fog and took on Black Friday.  Everyone else was fartsacking or standing in line for a PS5 (and probably didn’t get one anyway).  In addition to the people tagged, Tortoise was there, but I couldn’t find his tag.

CIRCLE OF TRUST/BOM:

We need to maintain perspective.  A lot of people have been praying for people struggling, suffering, and in the hospital because of COVID.  We should be praying for those folks.  But, we also need to remember that people have been struggling, suffering, and in the hospital from things other than COVID that may actually be worse than COVID.  People have been suffering and dying from things long before COVID, and they will suffer and die from things other than COVID long after we overcome COVID.  We do not need to forget those folks once the crisis du jour has fallen off the news tickers.  We need to always be praying and working as HIMs for everyone in need.

MOLESKIN:
Prayers for Ribbed’s wife, Curveball’s wife, everyone traveling, and everyone struggling, suffering, and dying in the world regardless of the cause or reason.

ANNOUNCEMENTS:
Congrats to all for a successful coat drive