F3 Knoxville

Author: Drifter

The Very Nice List Returns

THE SCENE: Balmy 40s. Ground still pretty damp from all the frost and dew
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, Soccer warmup lap (high knees, butt kicks, etc.)

THA-THANG:
Ran over to Mt Crumpit. Found a mysterious wrapped gift under the big tree (in retrospect, probably from the Grinch). The gift had a deck of cards and a card that read (so we had to run back to the grinder for CMUs, my bad…):
♦ Burpees Regular
♥ OG Burpees (no push-up) with a tuck jump
♠ Blockees
♣ Mr. Spectacular
2-4 = Trips up the hill
Face = 10
A = 20

MARY:
10 of everything in cadence. Flutter kick/block press, Block up Hello Dolly, Rowers, knee to opposite elbow, superman pulse, monkey humpers, LBCs for time

COUNT-OFF & NAME-O-RAMA
8 PAX: 2 back from out of town, 1 down range, 1 FNG (Speed Racer)

CIRCLE OF TRUST/BOM:
I’ve gotten flack over the years for telling my kids that Santa isn’t real in the mythical, delivers presence sense. This makes interactions with other kids awkward, but I have a reason. To me, the whole believing in Santa thing feels like a cheap knock off of the real thing to believe from this season. A truth much more profound and amazing than the Santa game (we call it a game of pretend in our house that many other people around the world like to play each year). It’s odd to me that we will get into discussions over Santa more quickly and fervently than reveling in the true story of God becoming a man. Just ask around for a little while and you’ll find that the vast majority of people do not believe in Santa, yet are willing to keep up the illusion for the sake of “Christmas Spirit”. I think of the whole quote from one of the Santa movies where the kid asks, “Have you ever seen a million dollars? Well than how do you know its real if you’ve never seen it?” The dude in the movie is stumped, but it’s a simple fix. He just asks around a small amount, and he could go see a million dollars if he really wanted to (or at least meet someone with access to a bank vault who could go have a peek and report back). Yet with the story of Jesus, we have eye witness account from hundreds of people, documented in some of the most historically validated documents in all of antiquity, and we don’t want to even talk about it? Okay, let me hop off my soap box now. The main point is this: I don’t perpetuate the Santa myth because something so much more interesting has happened. Myth became reality in the person of Jesus, born in Bethlehem, and changed the entire world. And more significantly, saved a wretch like me. Merry Christmas everyone. And happy holidays to those so inclined to have a faith in something different than I do (even Santa ;P)
MOLESKIN:
N/A
ANNOUNCEMENTS:
Maryville Christmas Parade

Drifter’s 31st Birthday

THE SCENE: A crisp 25 and slight wind chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
31 SHH Hopes, plus a walking/jogging warm-up to get us to the first Tha-Thang.

THA-THANG:
First stop, Mount Suckmore, Northern face. 10 min timer. 31 shoulder taps at the bottom. 31 big boy sit-ups at the top (acorn massage!).

Mosey back to the Grinder to start the party!

Take turns tossing a ping pong ball into 1 of 6 solo cups on the other end of a picnic table. If you miss, PAX does 3 burpees. If you make it, dump out the water and do 31 reps of what is written on the bottom. Exercise included:

  • Diamond Merkins
  • Clap Merkins
  • Decline Merkins
  • Hand Release Merkins
  • Inch Worm Merkins
  • T Merkins

One last Tha-Thang: Movement Triangle. 3 cones set up in the grass. A different movement for each side of the triangle: Bear-crawl, Crab-walk, and Bunny-hops. (At first we did an overly complicated thing where you tried to tag the person in front of you and make them do a leg exercise until you came around again, but that concept needs some adjustment.)

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 Party PAX

CIRCLE OF TRUST/BOM:
I’ve had a bit of a rough time lately where the enemy is trying to isolate me mentally. I was reminded in Philippians 3 that all things are counted as rubbish (v.8) compared to knowing and being known by Christ. In my case, it is a total lie that I am alone and that no one cares about me. But even if it were true that no one on earth cared about me, it’s also not true because the King of Heaven and Earth loved me enough to die for me and give me his righteousness. Therefore, the more I draw closer to Him through the knowledge of his love through the Spirit and the Word, the more I draw closer into true relationship with others around me.

Challenge: do you Know Christ? How can you know him better? How can you know him to the point Paul knew him and valued that knowledge above all other things?

MOLESKIN:
Philippians 3:1-11
Finally, my brothers,1 rejoice in the Lord. To write the same things to you is no trouble to me and is safe for you. 2 Look out for the dogs, look out for the evildoers, look out for those who mutilate the flesh. 3 For owe are the circumcision, who worship by the Spirit of God2 and glory in Christ Jesus and put no confidence in the flesh— 4 though I myself have reason for confidence in the flesh also. If anyone else thinks he has reason for confidence in the flesh, I have more: 5 circumcised on the eighth day, of the people of Israel, of the tribe of Benjamin, a Hebrew of Hebrews; as to the law, a Pharisee; 6 as to zeal, a persecutor of the church; as to righteousness under the law,3 blameless. 7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith— 10 that I may know him and the power of his resurrection, and may share his sufferings, becoming like him in his death, 11 that by any means possible I may attain the resurrection from the dead.
ANNOUNCEMENTS:
We’ll be doing the Maryville Christmas Parade on the 3rd. Steer also needs help moving on that same day at 8am.

Drifter’s Minute to Win it

THE SCENE: Another lovely mid 50s morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual. SSH, Mobility Leg thingies, Tempo Merkins, Arm Circles, Soccer Warmup lap

THA-THANG:
Tabata! 60 on, 5 sec rest. 30 different exercises

  • Calf Raises
  • High Knees
  • Zombie Kicks
  • Donkey Kicks (those sucked!)
  • Merkins
  • Bear Pose Hold
  • Mountain Climbers
  • Superman Hold
  • WW2
  • SSH
  • Butt Kicks
  • Smerf Jacks
  • Leg Lifts (on your 6)
  • One leg up merkins (alternate leg every 5 reps)
  • Inch Worms
  • Apollo Ono
  • Squats
  • Australian Snow Angels
  • Fire Hydrants
  • Single leg dead lifts
  • Single leg Bridge Lifts
  • American Hammers
  • Burpees
  • Calf Raises, toes in
  • Wide Merkins
  • Hold Plank
  • Good Mornings
  • Freddie Murcury
  • Gorilla Humpers
  • Hold Table Top

MARY:
scissor kicks, Table top stretch things, Peter Parkers, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
Been in a bit of a hectic time in my life. It can feel like I can’t devote much time to any one thing. I want to encourage you, that just like today, if you even only have one minute to do something worth doing, then give it your all for that one minute. It will have an impact, at least on you. So whatever you find yourself doing this week, put your heart and soul into it. It goes along with that old adage of “love the journey, not the destination”. Well, I feel I’m learning to love the work and not just the finished result. Hope you guys can have that same mentality this week. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5

Highs and Lows

THE SCENE: A chilly start (40s) quickly remedied…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20SSH, 10 Tempo Merkins, 10 Tempo Squats, soccer warmup lap

THA-THANG:
Stop 1: Grinder
Roll a 20-sided die. 1-10 is that many reps of high intensity work. 11-20 is that many reps of low intensity thing. Some sort of travel between station. 10 min timer, then run to the next spot.

Spot 1: The Grinder
Near side: 1-10 Clap Merkins | 11-20 Merkins
Run to Far Side
Far side: 1-10 Squat Jumps | 11-20 Squats

Spot 2: Mount Suckmore
Near side: 1-10 Iron Mikes | 11-20 Lunge (single count)
Burnie up the hill
Far side: 1-10 WWIIs | 11-20 LBCs
Bear crawl back down

Spot 3: Homerun Hill
Near side: 1-10 Hand Release Merkins | 11-20 Ranger Merkins
Run to bottom of the hill
Far side: 1-10 Iron Squats | 11-20 Monkey Humpers (single count)
Run to top of hill

MARY:
Table Top for time (barely made it back in time)

COUNT-OFF & NAME-O-RAMA
5 PAX. Solid turnout on a Saturday!

CIRCLE OF TRUST/BOM:
Had an odd dream that exemplified my state of life right now. I knew something was off when I started grating the dirt in my living room to get ready for seeding. Then a big rain storm hit and the roof was leaking like crazy! I went to get buckets to catch the water, and all I had were plant pots that have the holes in the bottom. When the rain stopped, my M was like, “we should think about hiring someone to help us with this house.”

I wanted to talk about asking for help. Don’t be like dream me and wait until things are falling apart to ask for help. On the flipside, I think I could do a better job opening up more of my time, not for “me time” but for the sake of being available when a brother asks for help. Let’s lock shields this week, men!

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5

The Dragon King of Sufferlandria

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THE SCENE: It was glorious! Like a perfect 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

THA-THANG:

The Dragon Strikes!

Each person rolls a d20. Write down each person’s number. 

Save a Villager – 15 min timer

  • Stay low – Murder Bunnie set distance
  • Dig your friend out of the rubble – 10 Grave Diggers
  • Repeat 
  • Write down each person’s tally next to their original number

Put out the fires – 10 min timer

  • Sprint the Full Grinder
  • 10 Hand Release Merkins (hands out to the side) saves 1 building
  • Repeat 
  • Write down each person’s tally next to their other numbers

At the end, how many more or less villagers or buildings were saved is +or- that many points to aid you in finding the dragon’s lair.

Find the Dragon’s Lair… 

Run to the top of the plateau of pain in the far north of Sufferlandria (We went to mt. crumpet)

Depending on everyone’s plus or minus from the previous rounds

  • + On save the villager means you run that many light posts and do that many burpees before running back to the 6 and then repeating
  • – On save the villager means you crawl that many light posts searching for clues before standing and running to the position of whomever is farthest along and then repeating

Note: We were only able to do this once because of time and how the dice rolls worked out. 

Fight! 

On the plateau of pain, the Dragon King of Sufferlandria attempts to wipe out our band of heroes. 

Total number rolled at the beginning (adding all D20 rolls) is the Dragon’s health bar. We need to get the bar down to 0 before time runs out (5 min before beat down ends). The second largest D20 roll is the dragon’s armor. You must roll above that number to damage the dragon. Example: The dragon has 10 armor, you roll a 12, you score 2 damage.

  • + On put out fires grants that many bonus points to your roll to strike a blow
  • – On put out the fires means that many additional reps to get to strike a blow

To strike a blow, you must first do

  • 20 mountain climbers (2ct) / 20 squats / then roll the D20

MARY:
20 of a bunch of stuff. Flutter Kicks, Super Men, Calf Raisers, Pickle Pounders

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:

In regular life, we also have dragons we have to fight. For me, it is the dragon of lust. Some days, it feels like I made a bad roll and have to fight a lot harder than it seems I should have to. Other days aren’t so bad, but then a single slip will burn me. I’ve found that the key is to keep fighting and to trust God for the victory He has already won. I’ve also found that it’s important to battle our dragons together, and it’s pretty hard to battle dragons that no one else knows about. So I encourage you to name your dragons, to call for aid, and to KEEP FIGHTING!!!

MOLESKIN:
N/A

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