F3 Knoxville

Author: Drifter

Gold Rush!

THE SCENE: perfectly right in between cold and warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I had them youngsters bid farewell to Sally with some cossack squats. Sally was a mess of emotion. First she was up, then down, then up again…

Then we all settled affairs at the farm by selling our 10 henderkins to farmer Yosef, and but then we were cut free to head up to the mountains and seek our fortunes.

THA-THANG:
Everyone grabbed a pickaxe from the CMU depot, so there was plenty of them up in the mines.

Without giving away any incriminating details, and laid out the plan that would soon make me-er uh… all of us rich!

At the mountain, we had a couple of fellers hold up the old abandoned mine shafts in a variety of ways:

  • Low plank
  • Knees above parallel bars
  • Bar hang
  • Low dip
  • Balance board
  • Etc.

Meanwhile we sent another feller down in the mine to dig out some nuggets (10 blockies per nugget). As soon as anyone dropped their shaft, boy I’ll tell you it kicked up a heap of dust and make a racket that carried on for miles! So I told the boys to split and split fast anytime that happened and to lay low in the camps.

Laying low in the camps:

Camp 1

  • 20 iron Mikes 2ct
  • 20 monkey jumpers 4ct
  • 20 side lunges (10 each leg)

Camp 2

  • 20 mountain Climbers 4ct
  • 20 Peter Parkers 4ct
  • 20 in and outs single ct

Camp 3

  • 20 diamond merkins
  • 20 Carolina dry dock
  • 20 Berpees

Camp 4

  • 20 cmu bent rows
  • 20 Lawnmowers (10 per arm)
  • 20 cmu swings

MARY:
After a good day of prospecting, I introduced the boys to Mary and she showed us a good time… 20 ic LBCs and hold 6 inches…

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Much like prospecting, life can feel like things are getting in the way of each other. Work keeps us from family. Family drama makes work hard. Etc. However, we need to keep the perspective that we are where we are meant to be in each moment to do the best we can in that moment. Laying low in the camps isn’t just so you can get up to mine gold. There is good stuff happening wherever we are if we’re willing to be a part of it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday and Snokel says we’ll have to earn it.

Operation CMU Extraction

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THE SCENE: It was a drizzly day in the South American jungle that day. Which is to say it was pouring. Hard.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We didn’t have much time to prepare. The situation was too dire. Word had reached us that things had grown beyond what we had feared in the CMU concentration camp. So we did the only thing we could, saddled up for a black ops extraction (i.e. 10 SSH). The mission would be high in the mountains (10 mtn climbers 4ct) so we loaded up the choppers and they waved us out (10 overhead claps).
THA-THANG:
They must have known we were coming. They shot down two of our choppers and only my team was left to get those CMUs out of that hell hole. There were five of us. Moses, our squad lead, took some shrapnel in his arm and leg, so it was up to me to get things underway. We made an emergency landing in the Swamp. It was tricky getting out of there but we managed.

1. Leaving the swamp (softball field):

  • 10 iron squats
  • 10 sprint line touches (20 yards)
  • 10 right side lunge
  • 10 left side lunge
  • Ascend to the camp

The security in the camp was much tighter than we thought as well. We could only get one CMU to the extraction point at a time. We code-named the camp, The Summit. Once there; Fins, our gunner; Hammy, our medic; Butterfingers, our explosives expert; and I took up support positions while Moses moved in for the first extraction.

Support positions held any of the following while extraction was underway:

  • Hold onto pullup bar
  • Knees above parallel bars
  • Squat on balance board
  • Low dip on bench
  • Low plank

Extraction Person:

  • 10 upright rows
  • 10 squat thrusts
  • 10 curls
  • Move CMU to extraction point
  • Repeat for as long as support team can hold position

I’m not sure who broke position. But after that, it was sheer chaos. We hightailed it out of there until we were able to regroup on the far side of the camp. From their we tried another ascent. We recalled Ma’am’s training and got back to the camp. Butterfingers affectionately named that little mudhole “Ma’am’s Bottom”

2. Ascent from Ma’am’s bottom:

  • 10 BBS
  • Sprint (I’m up, they see me, I’m down)
  • 10 WW2 sit ups
  • Sprint (I’m up, they see me, I’m down)
  • Repeat 3 times then continue to camp

We attempted another rescue attempt, but it wasn’t long before we had to make another retreat. We found ourselves in a strange place. An old bridge that no one seemed dumb enough to cross but us. Getting back across was another story…

Paying the troll toll:

  • 10 body builders
  • 10 SSH 4ct
  • 10 meekins
  • 10 mtn climbers
  • Ascend to camp

This process continued for about an hour. Retreat to the swamp, extract a CMU, retreat to Ma’am’s bottom, extract a CMU, retreat to troll bridge, extract a CMU, and back to the swamp.

Unfortunately, they caught on to our reuse and we had to leave…. I wish we could have got them all, but it was just too much without the other two teams…

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Though it can seem like we are doing things just to get them out of the way to be happy later, we really need to enjoy what God has put right in front of us. Like Daniel, God has us where he wants us, and asks us to be faithful to him. So like Daniel both sought the good of Babylon while still remaining faithful to God (in not eating pig for example), he trusted God to take care of punishing Babylon. So too we need to be faithful to God’s commands to love and be patient with those around us, and trust Him to give us Joy and Purpose for the things we set out hands to. He has you where you are right now for a reason.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2 HIMs | 3 CMUs

THE SCENE: warm enough for shorts and short sleeves. I think it was high 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC, soccer lap warm up, LBCs
THA-THANG:
3 CMSs on a 2by4 and one HIM on each end

Hike to the soccer field by the elementary school.

20 reps with your partner on each side of the field with a movement between (three times)

  • Press / bent row / walk over head
  • Curl / dips / walk under hand carry
  • Squat / over head press / shoulder carry

Hike back to AO

MARY:
20 squats (making up for missed round), 20x IC mtn Climbers, 20x IC flutter kicks, 20x IC box cutters

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The 3rd F of F3 is really defined as a question: what do you believe happens when you die? How does your answer affect how you live today?

My answer: starts all the way back in Genesis. God created the world good and created humans to be partners in that good work, but we continue to choose our own way, our own wisedom. This continued throughout history, even when God picked a nation for himself, they also chose their own way. Then God came as a man and showed us how to live in the Kingdom of God despite the wickedness around us. Jesus became human flesh and submitted himself to the wisdom of God all the way to the point of death and the grave. And then he rose again and ascended into heaven.

So my answer to the first question is that I believe death is not the end. We have hope in the resurrection and Christ’s reign over a new heaven and earth. So how we live today is to bear one another’s burdens. We need each other for this mean time while we wait for Christ to reconcile all things to himself and we submit ourselves to be servants of all people.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 1 Hour Card Deck

THE SCENE: Wet… very wet. One of the wettest.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC 4ct, 10 Merkin IC 4ct, arm circle forward and back, little stretch
THA-THANG:
Grab a cmu and back to the pavilion.

Deck of cards split 9-A and 2-8. Complete one from each deck then rinse and repeat.

9-A deck is number of reps for face value (A=20)

  • Clubs=Dips
  • Spades=cmu swings
  • Hearts=boxer jaxs 4ct (high knees with a clap under the knee)
  • Dimonds=merkins

2-8 Deck are the number of lines to reach for a movement (19 feet per line on the grinder)

  • Clubs=crab walk
  • Spades=bear crawl
  • Hearts=Sprint
  • Dimonds=cmu overhead carry

30 min in, pax given choice to swap out 2 exercises and/or movements. Diamonds then were BBS for first deck and spades were lunges for second deck.

When first deck runs out, second deck has 4 more cards. Pax picks 4 exercises. Flip cards one at a time. 10 times the number on card is number of reps for that exercise. Repeat for all 4 cards.

MARY:
20 Flutterkicks IC 4ct, 20 lbc IC 4ct, 20 Side crunch IC 4ct (and other side), 20 Superman SSH IC 4ct.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Like we all waited in the rain for everyone to cross the line, so too in life we need to keep our heads up to be there with other people in the middle of sucky times. Know that there are other people struggling like you. Help them when you can. Be helped by them when you can.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifter’s on 23rd to adjust for Thanksgiving.

Drifter’s 28th

THE SCENE: It was a good November gloom. Little on the chilly side, but I got them sweating still.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 28 SSH IC to set the tone
  • 28 Boxer Jax IC
  • 7 cherry pickers
  • Soccer style warmup lap in parking lot

THA-THANG:
7s (+7 reps of each for a bonus) on waxjob hill – iron squats/best merkin ever and Bernie up hill

7s (+7, makes for 28 reps of each btw, MATHEMATICAL!) on bonus hill – 4ct calf raise / 4ct mtn Climbers and crawl bear up hill

7s (+7) on ma’am hill – body builders / box jumps

7 sit squats, 7 pullups, 7 sit squats, 7 pullups

Jail break to ao, 1min Al Gore, done!

MARY:

No time left

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Like all the crazy hills we went up and down on, life has us on peaks and in some dark valleys. But remember that God is at work in those valleys as well as the peaks. Trust him. He can even work through our stubbornness to make us into his son’s likeness. How much more if we’ll surrender and relax knowing that he’s got it all taken care of.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday the 23rd.