F3 Knoxville

Author: Hundo

The 44

THE SCENE: Perfect.  62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
44 SSH IC

10 arm circles forward IC

10 arm circles backwards IC
THA-THANG:
Mosey Loop over troll bridge turn right and back to the grinder.

Four Stations at Grinder 20 yards apart – Perform 11 reps at each station then move to next exercise.  (I checked on my calculator.  4×11=44 for those that went to public school like me.  🙂 )

  • Merkins
  • Big Boy Sit Ups
  • Catalina Wine Mixers
  • Supermans
  • Jumping Squats
  • Side Straddle Hops (4 ct)
  • Carolina Dry Docks
  • Ankle Biters (4 ct)
  • Apollo Ohno (2 ct)
  • Monkey Humpers

Mosey the Loop, Rinse, and Repeat  (All made it to somewhere in the 2nd round when time expired.)

MARY:
Little Baby Crunches for 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
“Do Hard Things!”  I believe that I’m supposed to do hard things.  I was in some training for work this week, and it rubbed me the wrong way because the central point was to find ways to reduce, minimize, avoid stress in life.  The premise was that stress is a negative.  I believe stress is neutral.  It is neither good or bad.  It is my reaction to stress that can be good or bad.  You come to F3 and apply stress to your body.  The body reacts and gets a little stronger.  There is a value in stress and doing hard things.  I know someone whose spent the last 20 years retired and avoiding stress.  From my point of view, it does not look like a very fulfilling life.  Maybe it’s not even a physical thing.  Maybe you need to have a tough conversation with someone.  That’s hard, but there is value in it.  Maybe you don’t feel right about your relationship with God or a higher power, if you prefer.  It can be hard to find the courage to talk with someone who seems to have that good relationship.  Do hard things.  James 1:2-5
ANNOUNCEMENTS:
Good luck to all Hardship Hill participants.

Absolutely Abtastic

THE SCENE: 70 degrees.  Slight breeze, but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Arm Circles IC each way
  • 10 x tempo squats IC
  • 10 x tempo merkins IC

THA-THANG:
Mosey with CMU to Tennis Courts.  Leave CMU on parking lot side.  Run 1 lap around tennis courts with stop at each corner for 10 merkins.

Thing 1:

Partner Up.  One partner runs the width of 2 tennis courts,  5 Plank Jacks (4 ct), run back.  The other partner is doing the exercise below and then they swap.  Exercises are done for the length of time the other person is running.  Most pax did 2 rounds.

  • Flutter Kicks (CMU)
  • Gas Pumps
  • American Hammers
  • Big Boy Sit Ups
  • Hello Dolly
  • Swimmers
  • Rinse and repeat

Thing 2:

Back to the Grinder.  No Partner.  Complete the four exercises below then run to Troll Bridge and Back.  Reps for each round are 10-15-20-15-10.  Most made it up and down the ladder with a few starting back up the ladder.

  • CMU Swings
  • Bent Over Rows
  • CMU Floor Press
  • Overhead Press 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
John 1:4-5  “4 In Him was life, and the life was the light of men. 5 And the light shines in the darkness, and the darkness did not [a]comprehend it.”  That’s how it was for me.  When I was in the darkness I didn’t understand the Light.
MOLESKIN:
Prayers for healing for family members particularly for Hammy’s and Limbo’s family.
ANNOUNCEMENTS:

Thing 1 & Thing 2

THE SCENE: 65 degrees, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x arm circles IC (forward and back)

10 x tempo squats IC

5 x tempo merkins IC
THA-THANG:
Mosey up the greenway to the highest point in Springbrook Park.  Longer mosey than usual.

Thing 1:  4 Exercises with 100 reps each.  Break up the exercises any way you want, but no rest.  Go from one to the other:  Merkins, Big Boy Sit Ups, Squats, Flutter Kicks (2ct).  When complete run to wooden bridge and back.

Mosey down the greenway to Mt. Crumpet.

Thing 2:  Run up Mt. Crumpet, around the Christmas Tree, and back down.  5 Jumping Squats at the bottom.  Repeat….over and over again, then one more time.

Mosey back to the grinder as a group for Pax Roulette:  Many exercises called including: Alphabet, little baby crunches, catalina wine mixers, merkins, protractor, bicycle crunches, and others that I’m forgetting.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A big part of F3 is to develop leadership.  One way to develop leadership is to read about great leaders from the past.  Great leaders were not perfect all the time.  They often experienced great failures, but we tend to just remember the good things.  One example that I learned recently was about Winston Churchill.  Most remember the great leader of the UK during WW II.  However, during WW I he was in charge of the British Navy and he presided over a huge failure.  The British and their allies attempted what was at the time the largest sea invasion in history at Gallipoli, Turkey.  The campaign lasted months and ended in 10’s of thousands of deaths and defeat for the British and their allies.  Churchill resigned his leadership position and in a short time enlisted in the army…and went to the front lines.  This was a rich man who was essentially born in a castle.  But he owned his failure and set about doing what he could to move forward.  The men on the front lines recognized Churchill’s ability to lead men and over time his career and reputation recovered.  Today we know him as the prime minister of the UK who stood up to Nazism.
MOLESKIN:
Praying for healing for F3 brothers with injuries.
ANNOUNCEMENTS:

CMU_is_my_BFF

THE SCENE: Clear, 70 degrees, and humidity like soup….no, actually, more like chowder.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x little baby arm circles forward IC

10 x little baby arm circles backwards IC

10 x tempo squats IC

10 x Absolutions IC

Form a line and side straddle hop to the other end of the grinder and back

Bernie to the other end of the grinder and “power skip” back

THA-THANG:
Two stations: One at pavilion and the other at the first basketball hoop.  Complete all exercises at station 1 then carry CMU to station 2.  Complete all exercises at station 2 then bernie back to station 1 with your CMU.  The first time through it’s 5 reps of each exercise just to learn the exercises.  Then increase reps by 5 each time climbing a ladder to 20 and back down.  (5-10-15-20-15-10-5).

Station 1:  Merkins, Big Boy Sit Ups, Dry Docks, American Hammers (2 ct), Dips, Shoulder Taps (2 ct)

Station 2:  Squats, Gas Pumps, Jumping Squats, Flutter Kicks (2 ct), Monkey Humpers, Calf Raises

When time ran out most pax were working their way back down the ladder and a few were starting their round of 5 at the bottom of the ladder.

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is the most meaningless statistic in football?…….The half time score!.  The Falcons were up by 30 at half-time in the Super Bowl a few years ago and lost the game.  The half time score means nothing.  Food for thought….Today is June 29 so tomorrow we are half way through 2021.  Consider how this year is going.  Is it working out as planned?  Do you wish it were going differently?  I think all of you have some plans for this year because you showed up here at 5:30am, and I don’t think people show up at 5:30am on accident!  At half time we have an opportunity to correct our course and make some changes.  Are there any changes that you need to make for the 2nd half of 2021?
MOLESKIN:
ANNOUNCEMENTS:

Hundo’s Hundred

THE SCENE: Muggy, but beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 x SSH

Little baby arm circles 10 forward and 10 back

Mosey around tennis courts with a stop for 10 Merkins

THA-THANG:
Grab a Battle Buddy.  One person runs to the Troll Bridge and pays the Troll 5 burpees then runs back.  The other person is working through the exercises below.  They alternate turns and add their reps together.  All exercises are a cumulative 100 before moving to the next.

  • CMU Swings
  • Alpos
  • Big Boy Sit Ups
  • Monkey Humpers
  • Shoulder Taps (2 ct)
  • CMU Curls
  • Dips
  • Flutter Kicks (2 ct)

MARY:
Protractor, Flutter Kicks, and Little Baby Crunches for time.
COUNT-OFF & NAME-O-RAMA
Welcome FNG “Tightspot” and 2.0 Lumberjack.
CIRCLE OF TRUST/BOM:
I heard someone say once that you are the average of your 5 closest friends.  I thought that was an odd thing to say, but I thought about my life.  I saw where when I was younger and associated with people who maybe didn’t always do the right things or acted selfishly I started to gravitate toward acting that way.  When I associated with people who tried to live the right way I started to gravitate that direction.  So my point is to be intentional with who you spend your time with because it will influence you.  F3 is a good place to start.
MOLESKIN:
Prayer requests taken and lifted up for our F3 brothers in the armed forces and for health and healing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.