F3 Knoxville

Author: Bartman

Mucho Chesto with Dora and Paula

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x20 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • Burpees x10 oyo

THA-THANG:

  1. Mosey to the amphitheater
    • Battle buddy up
    • DORA reps of the following while partner runs to end of stage and completes 10 box jumps
      • 100 Thrust Merkins
      • 100 Incline Merkins
      • 100 Decline Merkins
  2. Mosey to the Methodist Church parking lot
    • Keep same battle buddy & grab 1 rock per team
    • DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
      • 100 Overhead Press
      • 100 Goblet Squats
      • 100 Squat Press
  3. Stay in same parking lot
    • Paula Abdul the parking spaces (2 forward, 1 back)
    • 10 merkins each trip forward
    • 10 squats each trip backward
  4. Mosey back to splash pad

MARY:

  • Flutter kicks x20 IC
  • Boat/canoe
  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”.  This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week.  Where do I invest my time?  Is it on worldly possessions?  Comforts?  Fitness?  My career?  All of these things, while nice, are ultimately not what our focus should be.  Jesus is in the relationship business and we should be too.  Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls.  These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

  • G-6 mentioned he is in need of a person to help at one of his camps.  It’s a paid position…contact him for more information.
  • Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.

Love Triangle

THE SCENE:  Almost 50 and rainy.   The DP pav-a-lon is a grungy place but it’s nice to have on rainy days.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:   Stretches

THA-THANG:

Valentine’s Day Special:   The Love Triangle

3 stations under the pav-a-lon.  Each station had a list of exercises and # of reps.   Work your way around the triangle completing item #1 at each station on the first lap, item #2 on the second lap, etc. until you complete 4 laps and all 4 items on each list.   We had time to get through 2 complete circuits.

  • Station 1
    1. 25 Pullups
    2. 20 Overhead Presses
    3. 15 Goblet Squats
    4. 10 American Swings
  • Station 2
    1. 25 Table Jumps
    2. 20 Hip Thrusts
    3. 15 Burpees
    4. 10 Sumo Side Lunges (each leg)
  • Station 3
    1. 25 Knee Ups (with basketball)
    2. 20 Basketball Merkins
    3. 15 Leg Lifts (with basketball)
    4. 10 Inch Worm Merkins

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Valentines Day should not be any different than the other 364 days of the year when it comes to showing your wife how much she means to you.

MOLESKIN:

ANNOUNCEMENTS:

Shoulder Day Saturday

THE SCENE: mid-40s – wet ground but we dodged the rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20 IC
  • Rockettes x 10 IC
  • Temps Squat x 10 IC
  • 10 Burpees OYO

THA-THANG:

  1. Mosey to one end of the parking lot.
    • Bear Crawl 11’s
      • Dry docks on one end / Peter Parker Merkins on the other end
      • Always face same direction while bear crawling (crawl backward coming back to start)
  2. Mosey to CMU stash
    • CMUs have gone missing….audible!  Battle buddy up for some DORA.
    • Partner A does exercise below while Partner B runs to bathroom and completes 5 burpees.
      • 200 Squats
      • 200 Merkins
      • 200 Box Cutters
  3. Mosey to paved hill by the playground
    • Backward bear crawl up the hill
    • At top of hill find a spot on the wall
      • 1 minute wall squat x 2 rounds
      • 1 round of single leg wall squat (10 seconds on/off per leg)
    • DORA Calf raises x 200 while battle buddy does 10 pullups on bar
    • Inchworm merkin back down the hill
  4. Mosey back to AO

MARY:

  • Flutter kicks x 20 IC
  • Hello Dolly x 20 IC
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
9 total:  La-Z-Boy, Mayberry, Shooter, Sweeper, Deadhead, Landline, Cosmo, Pirate, Bartman

CIRCLE OF TRUST/BOM:

Have your wife’s back.  My wife and I had a fight this week that centered around her feeling that I didn’t have her back in a certain situation.  The scenario had to to with our kids and I basically let her be the “bad cop” without stepping in to help her out.  Lesson of the week:  cover your wife’s 6 at all times!

MOLESKIN:
ANNOUNCEMENTS:

  • CSAUP event at Alcoa – February 24th
  • Hardship Hill OCR – May 19th.

Becoming a Better Man

THE SCENE: 30 and breezy.  We warmed up quickly though.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Leg stretch
  • Tempo squat x 10
  • Tempo merkin x 10
  • Side straddle hop x 20
  • Rockettes x 10

THA-THANG:
Mosey to the Dawn Wall & scale the descending ladder.   Work through the list of exercises, then rinse & repeat dropping the lowest rep exercise each round.   Run to the top of the hill after each completed round.

  • 10 Burpee
  • 9 Ear touches (4 ct)
  • 8 Thrust merkin
  • 7 Tempo squat
  • 6 Elevated hips
  • 5 Reverse lunge
  • 4 Mountain climber (4ct)
  • 3 Around the clock merkin
  • 2 Narrow squat

Bear square crawl.  4 cones in a square.  Bear crawl the square always facing the same direction.  5 merkins at each corner.

MARY:
N/A out of time

COUNT-OFF & NAME-O-RAMA
Booster, Scrum, Sweeper, Bartman

CIRCLE OF TRUST/BOM:
In the challenge of being a better man, husband, father, etc. I have been consistently praying for three things:

  1. Wisdom
  2. Courage to follow God’s wisdom
  3. To see others as Christ sees them

MOLESKIN:

ANNOUNCEMENTS:

Alcoa CSAUP coming up Feb 24

Double Vision

THE SCENE: 25 with no wind, actually pretty nice.  Also had the Super Blue Blood Moon going on.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the world
  • Halos
  • Figure 8s
  • 10 tempo merkins
  • Outhouse run
  • 100 JR

THA-THANG:

  • Descending ladder.  Work your way from top to bottom then repeato, eliminating the top exercise and working your way down the ladder again.   We had time for +/- 3 rounds this morning.
    • 10 Turkish Getups (5 per arm)
    • 10 Sandbag clean & squat
    • 20 Burpees
    • 20 American Swings
    • 30 Hip Thrusts
    • 30 Overhead Press
    • 40 Lunge (20 out & back)
    • 40 Calf Raise
    • Waiter carry  (length of tennis court fence & back)

MARY:

  • Flutter kicks x 15  (4ct with KB overhead)
  • American Hammers x 20 (4ct with KB)
  • Big Boys with KB for final remainder of time

COUNT-OFF & NAME-O-RAMA
4 strong:  Ratchet, Shooter, Costanza, Bartman

CIRCLE OF TRUST/BOM:
This morning we witnessed an astrological event that hasn’t occurred in 150 years:  a Super Blue Blood Moon.   Look it up if you don’t know what it is… it’s pretty cool.   Therefore, we got to see something that no living human being has ever seen before.  The thought of this led me to a few quotes regarding the “unseen” aspect of leadership.

  • Leaders must wake people out of inertia.  They must get people excited about something they’ve never seen before, something that does not yet exist.  –Rosabeth Moss Kanter
  • If you want something you’ve never had, you must be willing to do something you’ve never done.  –Thomas Jefferson
  • Leave the beaten path occasionally.  You’ll be certain to find something you have never seen before.  –Alexander Graham Bell

These quotes in turn moved my thoughts toward Christ and his omniscience.  We are so quick to forget that he knows our path and prepares a way for us.  Our job is to follow him obediently, even if it leads to new or frightening places.  It’s a trust exercise.

  • Faith is the confidence of things hoped for, the evidence of things not seen   –Hebrews 11:1
  • Walk by faith, not by sight  –2 Corinthians 5:7
  • 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   –2 Corinthians 4:18
  • No eye has seen, no ear has heard, no mind has conceived what God has prepared for those who love him  –1 Corinthians 2:9

MOLESKIN:

ANNOUNCEMENTS: