F3 Knoxville

Author: Cosmo

It was Monday and we made it

THE SCENE: 45 deg, calm, actually not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry-pickers, rockettes, butt kickers, high knees, some stretches
THA-THANG:

The place was a dump. So, we grabbed some trash laying around and mosied to the dumpsters. Then we continued our mosey mixing in exercises.

15 stations were setup in a circle with some toys. We hit the whole body… 60lb carry, shoulder raises, balance board, lateral jumps, weighted flamingos, blockees, slosh pipe squats, big boys with weight, shoulder taps, skaters, crawl bear up hill, flutter kicks while holding weight overhead, tuck jumps, and arm curls.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew  16:24  – Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me.”

“If your Jesus doesn’t ask everything of you, you’ve probably got the wrong Jesus.” – Christopher Yuan
MOLESKIN:

ANNOUNCEMENTS:

getting better in 2022

THE SCENE: calm, mid 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
toy soldiers
It band stretch
calf stretch

Routine:
20 side hops (left leg)
20 side hops (right leg)
20 merkins
20 leg curls
20 tuck jumps

THA-THANG:

  • 3 laps around parking lot median (duck walks, run, bear crawl, bernie mix)
  • roamed around park repeating the Routine (3x)
  • playground stations: pull-ups, dips, WW1s, jump squats, shoulder taps, heels to heaven
    • 30s on, 15s break and switch.
    • repeated all exercises 2x
  • catch me if you can on soccer field
    • inch-worm merkins and SSH (30 single) to midfield
    • boo boo bear crawl and mountain climbers (20 single) to finish full field
  • roamed the park completing 2 more Routines
  • Back to the flag to do striders around the median (sprint straights walk edges)

MARY:
Wrote everyones name.
COUNT-OFF & NAME-O-RAMA
some dudes
CIRCLE OF TRUST/BOM:
Don’t wait to make changes. If you really believe change is needed, you’ll do it right away and with intention.
MOLESKIN:

ANNOUNCEMENTS:

2018 misery in review

THE SCENE: Mid 40’s … clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker IC (x10)
SSH IC (x15) but we did 16 because I forgot to stop.
Rockettees IC (x20)
Hand Release Merkins OYO (x15)
Groiner IC (x10)
Burpees OYO (x10) with 5 overhead claps between each.

Mosey to playground… duck walk across bridge on the way (compliments of Bartman)

30 pull-ups & 30 American Hammers any way you get them in.

THA-THANG:

1. modified 4 corners on half soccer field (compliments of Gibbler)

corner 1: squats 2: BBS 3: lunges 4: CDD. go to each corner through the center where 2 burpees are needed to continue. Repeat twice 1st time with 20 reps second time with 10.

2. Bear Crawl Ring of Fire on the center circle (Compliments of Cosmo)
1. 360 degrees of bear crawl with 10 merkins 2. 180 of boo boo bear crawl with 10 werkins. 3. repeat with other leg. 4. 180 degrees of crawl bear with 10 derkins.

3. quarter pounder – no cheese (compliments of Woodshack)

4. wheel barrow and fireman carry (compliments of Bartman)

battle buddy up – wheel barrow across parking lot for 5 spaces then 5 merkins. switch positions. Continue across lot. Return leg is fireman carry back. switch positions Half way back.

5. 11s on dog poop hill (compliments of Butters)

crawl bear up dog poop hill with easy ups at the top and squat jumps at the bottom (2 overhead hand claps between each rep).

MARY:
Boat/Canoe

Peter Parkers IC (x10)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I heard a story of a guy recently who was watching his car being stolen on a cold morning when he had left it running outside to warm up. He noticed the car being driven away through a window and out of instinct chased the guy down. The thief, being cold and disoriented, couldn’t put the car in park and eventually stopped the car but didn’t run away. The owner of the car after regaining possession of the vehicle saw the thief and rather than anger had felt pity for him. He was poor, homeless, delirious, cold and unable to think clearly. The story ended with with the car owner driving the thief to a shelter where he could get his needs met.

It took a week of this stewing inside my mind to realize how much this mirrored the Christmas story. God, rather than anger, had mercy, even when we were yet his enemy. Also, I consider the many times I look at people in anger instead of compassion.  Jesus said, “forgive them for they know not what they do.” Do I consider people as those who are suffering and lost?

MOLESKIN:

ANNOUNCEMENTS:

The 4th place solution!

THE SCENE: First legit cold of year, some fog, probably 10 degrees below average, ominous. Just the way we like it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x Imperial Squat Walker. (IC)

Listening Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. 27x burpees… No telling how many SSHs.

1 mile run with 20 burpees / 20 jump squats at quarter miles.

THA-THANG:

Round 1:

Hill repeats from fence to tree at the parking lot to soccer field close to Watt Rd. At the bottom 10x derkins, at the top 5x lunges each leg. Something like 14ish hill efforts. 

Round 2:

Ran out of time…. saving it

Pyramid Intervals on the soccer field. 1 – 2 – 3 – 4 – 3 – 2 – 1  laps perp. across on 75 sec intervals.

MARY:
Round robin PAX selected efforts. box cutters and squats with partners saddled up.
COUNT-OFF & NAME-O-RAMA: 

6 HIMS straight dealing.

CIRCLE OF TRUST/BOM:
As HIMs we need to keep are heads up. People are hurting around us and we have the ability to impact them positively.
MOLESKIN:
Barely got this published the same month…. leaving room for improvement.
ANNOUNCEMENTS:

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.