F3 Knoxville

PM Asylum — Surprise Birthday Q

THE SCENE: Perfect for a beatdown.  50 Degrees

WARM-O-RAMA:

47 4cnt SSH,  Cherry Pickers, Arm Circles, Seal Claps

Baseline:  Apolo OhNo’s, Snowboarders, Rocky Balboa’s, Karaoke, Skips, Bear Crawls

THA-THANG:
Battle Buddy Up, Slingshot up Cardiac.  1 partner does 100 yard dash, while other does Blockees.  Then, slingshot back.

Mosey to the do Pyramid Scheme

Battle Buddy, run opposite laps, and do exercises when you meet :  Merkins, Squats, Burpees, LBC’s

MARY:
Freddie Mercury’s, Superman’s, Planks

CIRCLE OF TRUST/BOM:
Surprise 47 Birthday Q.  Read a study last week that figured out statistically 47 was the most unhappy year of someone’s life in the developed world.  You are most happy at 18.  The good news is that it is a Bell Curve and when you hit 67 you are once again as happy as you were at 18 years old.  I for one am going to give a middle finger to this idea and encourage all to make right now the best year of your life.  Love your kids more, Love your spouse more, Find Someone without friends and Love on them.  I have never heard of someone on their deathbed saying I should have loved less or volunteered less.  We all know that makes our heart full so encourage you to start now.
MOLESKIN:
Prayers for Pinto and his continued Fight.  Prayers for Tony Williams and his family who passed away last week.

The Gift of Today

THE SCENE: Beautiful, sunny, low 60s
F3 WELCOME & DISCLAIMER Check.
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Imperial Squat Walkers (4-ct), in cadence

-Bolt 45s

– 10 Cherry Pickers (4-ct), in cadence

– 10 Windmills (4-ct), in cadence

– Little of This and then That

THA-THANG:

Mosey to Area 51.

DORA!  PARTNER UP! One partner runs to fire hydrant near the Area 51 Loading Dock (this was modified to the big tree half way down… the fire hydrant was a bridge too far…) and does 5 squat jumps and runs back while the other starts the exercises.  Each pair shall complete the following:

  • 100 Big Boy sit-ups
  • 100 Lunges (doing both legs counts as 1)
  • 100 Merkins
  • 100 Smurf Jacks

Mosey to Grassy Field southwest of Admin Building.

RECTANGLE CONE WORKOUT:

  • Run around cones in rectangle.  On the long side, do Bernie Sanders, on the short side do Bear Crawls.  Stop at midpoints and corners for exercises:
    • At midpoints (long side only), do 20 Carolina Dry Docks
    • At each corner, do 20 mountain climbers (2-ct)

Rinse and repeat, but replace the exercises with the following:

  • At midpoints (long side), do 20 Bobby Hurleys
  • At each corner, do 20 Plank Jacks

Mosey to Intersection of Circle Drive.

  • 25 American Hammers, 20 Flutter Kicks, 20 E2Ks left side/right side.

Mosey to AO.

MARY:
Ring of Fire, Captain Thors, and we ended with 31 Candy Corn

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We did the 31 Candy Corn in honor of Quikrete, aka Grady Pitstick, who joined our PM PAX last year and passed away last November.  He would have been 31 today.  Tomorrow is not guaranteed to anyone. Take advantage of today.  Always take the opportunity to reach out to someone who might need a little support, a little encouragement, or just a smile and a friendly greeting. It may mean more than you think.

MOLESKIN:
Prayers to Sparkler and his family on this day.
ANNOUNCEMENTS:
Goliath at the Gorge this week-end. Good luck, brothers!

Swirly won’t write a bb Q

THE SCENE: dark and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ssh

Cherry pickers

Tempo merkins

Mosey around half the park
THA-THANG:
Small hill behind the AO, run up the hill do the exercise then run down hill and do exercises. Repeat for all exercises.

Exercises at top of hill merkins add 10 each trip up to 40.

Bottom of hill squats, add 10 each trip up to 40.

Circuits

40 seconds of work, then recover by running up the hill and back.

  • Merkins
  • Box jumps
  • Weighted tire pull
  • Battle rope
  • Goblet squats with dumbell
  • Sandbag shoulder toss
  • BBS
  • Jump rope
  • Shoulder press
  • Kettle bell swings

Run to field at top of hill

MARY:
Ring of fire merkins 5 down to 1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reach out and get to know your brothers and develop a close knit brotherhood like swirly has.
MOLESKIN:
Swirly being an Alabama fan can’t handle writing back blasts.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tribute to Mike Monsoor

THE SCENE: rediculous, I mean come on it’s October and like 89 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 tempo merkins

10 tempo squats

  • Warm enough!
    THA-THANG:
    3 rds:
  • 800 meter run
  • 20 burpees
  • 50 meter bear crawl
  • 50 meter walking lunges
  • 20 smerf Jack’s
  • 40 BBS

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I encouraged the pax to share with their children the stories of our nation’s heros, and the sacrifices all our men and women in uniform make. Mike Monsoore was a Navy Seal who jumped on a grenade to save his fellow soldiers in Ramadi on Sept 29th 2006. He died 30 minutes later and was awarded the Congressional medal of Honor for his actions. He has since had a Zumwalt class missile cruiser named after him.
MOLESKIN:
Thanks fellas for attending the first official TS PM workout!
ANNOUNCEMENTS:

Iron Pax Scorcher

THE SCENE: Sunny, temp in upper 90’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretch!
THA-THANG:
Mosey to parking lot south of northern ball fields.

Week 2 of Iron Pax Challenge

COUNT-OFF & NAME-O-RAMA
Four men, no FNG’s.
CIRCLE OF TRUST/BOM:

No time for word as we all were still doing the Iron Pax after the 45 minutes.