F3 Knoxville

Author: Anchorman

Shamrock – 3>2

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side. This will be a go-to for my Qs. 

Stretch 

THA-THANG:

Mosey with 3 dice (better than the original 2) to Cedar Bluff School Stairs 

Halfway stop for a little break

Curb Alperts  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Use the 3 custom made cardboard dice to play your luck. Stair climbs after each roll. 

Mosey back to the AO

Stopped at CMU pile for 50 curls and 50 presses. 

MARY:

Trolley led us with some Freddie Mercurys to finish the time.

COUNT-OFF & NAME-O-RAMA
9 – with 1 being a FNG Anchorman, Dumpster Dive, Steam, Mermaid, Interpol, Pom-Pom, Trolley, Curveball, Manscape,
CIRCLE OF TRUST/BOM:

The Word: Psalm 46:9-11

9 

He makes wars cease
to the ends of the earth.
He breaks the bow and shatters the spear;
he burns the shields[d] with fire.

10 

He says, “Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth.”

11 

The Lord Almighty is with us;
the God of Jacob is our fortress.

John 16:33

33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”

 I love hearing the all powerful statements from both God the Father in the Old Testament and from Jesus in the New Testament. 

I just want to encourage you men to lean on this all powerful God that created the universe.

 

Shamrock – Road Rage!

THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Air Drama – Squat with calf rise at the top X20 

Stretch 

Mosey to the big parking lot. Need 16 lines. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Line 4 – Calf Raises 

Repeat for 4 rounds total

We will end up at 100 reps per exercise. 

Mosey to a tall curb for 1 minute AMRAPs

Curb Alperts – Like the Musician Herb Albert?  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Mosey to Weigels

Monkey Humpers to warm up the legs

Run / Jog / Walk to the top.

Mosey back to the AO

We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises

We ended up with a total of 150 reps. 

MARY:

Scissor kicks, Snow Angels, Box cutters and pickle pointers.

COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:

A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey

If my hearth were more content in you, O Lord, 

I would be less inclined to rage at others. 

Let me gauge by the knot in my gut,

The poverty of my own understanding 

Of the grace that I have received

From a God who, loving me

Chose rather to receive wounds

Than to give them. 

Take from me my self-righteousness, 

And my ego-driven demands for respect. 

Overthrow the tyranny of my anger, O Lord,

And in its place establish a better vision

Of your throne, 

Your kingdom, 

And your peace. 

Amen. 

———

Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them. 

 

Shamrock – Snow fun like F3

THE SCENE: 32F slush & snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run 3 laps in parking lot

10 Merkins OYO

Cherry Pickers: 5

Run 3 laps in parking lot

10 Merkins

Tie Fighters

Run 3 laps in parking lot

10 Merkins

10 – 4 count twinkle toes 

THA-THANG:

Mosey to CMU pile to grab 1 CMU

Stop for 25 curb dips 

Mosey with CMU to the covered walkway 

Stop for 25 curb dips

We did 3 rounds of this….

5 Burpees

10 Merkins

15 Overhead press

20 Big Boy Sit-ups

25 Calf raises – with CMU

30 Freddie Mercury – single count

35 Curls

40 American Hammers – single 

45 LBC’s 

50 Shoulder taps – single 

Mosey to return CMUs

20 CMU squats

50’ CMU drag

20 CMU squats 

Return CMUs

Mosey back to covered area for Mary and Word. 

MARY:

Flutter kicks, 20 Snow Angels, Pickle Pounders – Monkey Humpers, planks.

COUNT-OFF & NAME-O-RAMA
Anchorman, Baby Boomer, Cosmo, Pom-Pom, Honeydew, Waxjob, Curveball
CIRCLE OF TRUST/BOM:

The Priestly Blessing

22 The Lord said to Moses, 23 “Tell Aaron and his sons, ‘This is how you are to bless the Israelites. Say to them:

24 

“‘“The Lord bless you

and keep you;

25 

the Lord make his face shine on you

and be gracious to you;

26 

the Lord turn his face toward you

and give you peace.”’

27 “So they will put my name on the Israelites, and I will bless them.”

Text from a friend on New Years Day. 

Praying the Lord’s blessings run over your cup in this new year!

After my friend sent that short text to me I did a quiet time meditating on the verses from Numbers.  The thought I ended with was this. 

Who will I share that blessing of hope and peace to? There are people in our lives who need to hear words of encouragement. If God puts a name on your heart, drop what you are doing to text or call them.

Shamrock – 100 or bust

THE SCENE: 29F / frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile

Warmup to the suck! 

25 Curls

25 Flutter kicks – 4-count 

50 CMU Bench press

50 windshield wipers

Mosey with CMU to the front of campus

10 Squat presses, but do 5 presses at the top before your next squat

-Short mosey loop after each exercise

20 Hello Dolly 4-count 

30 CMU rows

40 Alternating CMU Merkins 

50 CMU overhead press

60 American Hammers single count

70 LBCs

80 SSH single count 

90 CMU Bench Press

100 scissor kicks single count 

Return CMUs

50’ CMU drag

Take a lap around campus

Mosey back to AO flag

MARY:

20 Snow Angels, Pickle Pounders – Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
6 – Mermaid, Anchorman, Pom-Pom, Steam, Dumpster Dive, Baby Boomer,
CIRCLE OF TRUST/BOM:

Psalm 142[a]

A maskil[b] of David. When he was in the cave. A prayer.

1.I cry aloud to the Lord;
I lift up my voice to the Lord for mercy.

2.I pour out before him my complaint;
before him I tell my trouble.

3.When my spirit grows faint within me,
    it is you who watch over my way.
In the path where I walk
people have hidden a snare for me.

4.Look and see, there is no one at my right hand;
no one is concerned for me.
I have no refuge;
no one cares for my life.

5.I cry to you, Lord;
I say, “You are my refuge,
my portion in the land of the living.”

6.Listen to my cry,
for I am in desperate need;
rescue me from those who pursue me,
for they are too strong for me.

7.Set me free from my prison,
that I may praise your name.
Then the righteous will gather about me
because of your goodness to me.

So many great words of wisdom in this chapter. It really spoke to me last week. Verse 3 paints a great picture of God always being with us. Verse 4 made me think of F3 and other rich relationships that help me to not feel alone. However when we hit those moments in life God is always there and is the most reliable friend. Verse 6, I love that David admits that he is out numbered and can’t “man” his way out of trouble.
MOLESKIN:
Pray for Pom-Pom’s wife for a healthy pregnancy.

Shamrock – Roll the dice

THE SCENE: 37F a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run 50% speed across parking lot and back

Side shuffle back and forth across parking lot

Tie Fighters 10-4 count each way

5 – 4 ct merkins

High knees across parking lot

Cherry Pickers: 5

Little Baby Flutter Crunch – 20 OYO

Quad Stretch 

THA-THANG:

Mosey around campus and stop every 30 seconds to roll the dice. One for the exercise and one for the rep count. Do this until we make it over to the CMU pile. 

Mosey to CMU pile

Grab a block and take it to the other side of the bus. Line up across on a parking space. 

Each line you do: 10 Curls, 10 presses, 10 squats – then move your CMU to the next line, run to the grass then come back to do it again, and again, until we make it to the last line. I didn’t count the lines, but it was about 10-12 lines total that we completed. 

CMU drag back up to the pile which was a leg burner. 

MARY:
We rolled the dice for the last 2 minutes and ended up having to do 15 burpees.
COUNT-OFF & NAME-O-RAMA
4 – Mermaid, Music City, Dumpster Dive, Anchorman
CIRCLE OF TRUST/BOM:

James 1: 19-20

19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, 20 because human anger does not produce the righteousness that God desires.

Listen is the key word for me. 

I need to set aside my selfishness and value others around me when they talk. It’s tempting for me to focus on what I want to say, but it can really mean a lot to our friends, family and strangers if we give them 100% of our attention. 

MOLESKIN:
Mermaid’s uncle in nursing home. DumpsterDive’s grandmother. My buddy Jordan.