F3 Knoxville

Author: Peach

Woodshack Special

THE SCENE:  48 degrees, little chilly to start

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 tempo squats IC

10 tempo merkins IC

LBAC forward IC x15, reverse x15
THA-THANG:
Mosey with CMU to basketball goal area of grinder. Deck of cards placed and card drawn to reflect exercise to be done as below:

Spade: thruster

Diamond: burpee over CMU

Club: Iron mike 2CT

Heart: CMU goblet squat

1-5: run down and back correlating to number on card

6-10: exercises as above with each suit listed

Jack: 10 merkins

Queen: 15 merkins

King: 20 merkins

Ace: bear crawl across grinder, crawl bear back

Joker: Run to apex and back through playground

MARY:
CMU flutter kicks 4 CT x10

Hold iron cross LBAC x10

LBCs for time
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I continue to have a heart of thankfulness during this time reflecting on my birthday and past years. I’m thankful for those who took the time to invest and mentor me during various points and troubles in my life. Many people come to mind and even if they spent a short amount of time with me and their message has made a huge impact on me in reflection. I encourage all of us to use our time and resources to build up others even if it’s 5 minutes for coffee. You never know what that might mean to the person down the road. I’ve always felt unqualified and intimidated to have tough conversations with people but then I think of Paul in the Bible and his role in building up Timothy. Paul came from a past of murdering and persecution of Christians but in his new redeemed life he was able to build Gods kingdom and devote time to develop Timothy as a disciple. It goes to show that we can all lift each other up and mentor no matter our personal history or feelings of inadequacy at times.

MOLESKIN:
Take time to pour into people
ANNOUNCEMENTS:
Prayer time every week at Drifters house

Vote on new region name and/or suggest more names for discussion

35 for everybody

THE SCENE: 50ish, cool, crisp reaalll niiicee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH IC

”Sally” leg warmup!
THA-THANG:
Mosey to grassy hill between two swing sets with CMU. Partner up. Every pax does 35  reps of prescribed exercise in each round while other partner goes to swing sets and AMRAP as below. Partners rotate off of man performing 35 reps on hill. Exercises as follows:

Round 1:

Shoulder press x 35

BBs with or without CMU

CMU swings

Rifle carry with CMU to tag in partner at swing set.

Round 2:

Thrusters

3 burpee, 5 blockees

Bent over row

Rifle carry to tag in partner at swing set.

Head back to grindstone. Perform bear crawl inch worm to opposite baseline. Crawl bear inch worm back to starting location.

MARY:
Catalina wine mixer IC x 10

mountain climber x 10 IC

Hold iron cross x 10 LBAC IC

protactor at 35 degrees to hello dolly IC x10

Sidewinder over and back leg rolls x 10 IC

finished with pax roulette: leg raises IC, World War II, ankle taps, LBC for time

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
I was listening to sermon recently and it was about coveting and wanting more in your life than what you have. Be careful with these thoughts as they will steer you away from Gods plan. Be thankful for what you have. As my birthday comes this year, I have a peace and sense of thankfulness for all God has blessed me with. Although sometimes I want more, I have to sit back and realize what I have and what has been provided for me. Be aware today of those negative thoughts of coveting and wanting more in this life. Realize that God may have other plans for you than your own wishes.

MOLESKIN:
“For where your treasure is, there your heart will be also.” Matthew 6:21
ANNOUNCEMENTS:
None to mention

Friday Leg Day

THE SCENE: Realll niiiiiccee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 ssh ic

tempo squat x 5 ic

tempo merkin x 5 ic

LBAC x 8 ic

lbac x 8 ic reverse

oh claps x 10 ic
THA-THANG:
Mosey over to stop sign next to school with CMU. 3 man Dora as follows with two men doing exercise while one man runs. Exercise as follows:

100 thrusters

100 goblet squats

100 swings

Above completed at top of hill while 3rd man runs to bottom hill at cone. 10 single count iron mikes at bottom of hill and Bernie back up hill to tag out 2 men at top. Rinse and repeat.

MARY:

CMU big boys tempo x10

american hammers ic x 10

hold iron cross 30s

cmu flutter kicks x15 ic

cmu dolly x15 ic

catalina wine mixer x 10 ic

On your 6 leg sidewinder x 5 each way ic

cash out with LBCs

COUNT-OFF & NAME-O-RAMA
Nair, Moses, Peach
CIRCLE OF TRUST/BOM:
I live off motivational quotes to get me through lifts and running. I recently listened to a message that made me think of f3 and how I admire each man that grinds it out weekly. I’m thankful for each of you. Here’s to all the men in the arena.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

Teddy Roosevelt

MOLESKIN:
HIMs busting it 2x through exercises

Upcoming:

Beer mile sometime coming up at Moses’ house

10-15-20

THE SCENE: Clear skies, balmy 28 degree
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH IC

10 thighmaster IC bilateral

10 jump squats OYO

5 burpee OYO

THA-THANG:
Mosey around the loop used for beatdown.

6 cones laid on benches along running path with one starting at grindstone. 5 burpee buy in before running loop. At each bench perform the prescribed exercises:

incline merkin

split squat

decline merkin

Rep count for first loop is 10. Second loop is 15. Third is 20. Once all loops completed, move on to next exercise.

MARY:
Ring of fire, sent squats around circle while pax hold Al gore with increasing rep count

Ring of fire, sent tempo merkin around circle while pax hold high plank with increasing rep count

hold iron cross to hello dolly IC x 10

Alphabet abs spelling I LOVE F3!

Heel taps IC x 20

LBCs to close

COUNT-OFF & NAME-O-RAMA
7 HIMs with special guest Espy at the Arsenal
CIRCLE OF TRUST/BOM:
I’ve been reading a few more books these days trying to invest in myself and grow in areas where I need it. I recently read a great book entitled Wild at Heart where the author John Eldredge talks about how men have lost themselves in this world. He uses words like freedom, adventure, and passion to describe things that men long for but are unable to attain due to mainly self limitations. The book really challenged me to find passion in things again and take chances in this life. Here is one of my favorite quotes from the book:

I have studied many times

the marble that was chiseled for me—

A boat with a furled sail at rest in a harbor.

In truth it pictures not my destination

But my life.

For love was offered to me, and I shrank from its disillusionment;

Sorrow knocked at my door, but I was afraid

Ambition called to me, but I dreaded the chances.

Yet all the while I hungered for meaning in my life

And now I know we must lift the sail

And catch the winds of destiny

Wherever they drive the boat.

To out meaning in one’s life may end in madness,

But life without meaning is the torture

Of restlessness and vague desire—

It is a boat longing for the sea and yet afraid.

– Edgar Lee Masters

MOLESKIN:
Had to audible d/t too many reps for each exercise, was initially pyramid of 10 15 20 15 10
ANNOUNCEMENTS:
Avocado care package sent at end of week. Attend a beatdown to sign card/ deliver goods

Exploring Doras

THE SCENE: 46 with a touch of gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Temp squat IC x8

Imperial squat walker 4 ct IC x 10

Monkey humper 4 ct IC x 8

THA-THANG:
Multiple DORAs set up in the park. Partner up and start on Grindstone.

1. One starts 100 burpees and other runs across court to grass, when at cone bear crawl up hill and crawl bear back down. Indian run to next location.

2. 2 cones along sidewalk. One starts on 100 imperial squat walker 4 ct while other completes arm overhead lunges to cone and runs back. Indian run to next cone.

3. At the stop sign. One starts on 100 monkey humpers on 4 ct while other crawl bears down to cone and bernies back up to stop sign to trade off. Indian run back to grindstone.

Stop just before last bridge and bear crawl Indian run remainder of distance.

MARY:
Ring of fire: hold Al gore and send 2 squats along circle, rinse and repeat with 3 squats around circle

Ring of fire: hold high plank, 5 push ups around circle, rinse and repeat with same reps

Catalina wine mixer x 8

Peter Parker IC x 10

Hold iron cross w/ LBAC forward and reverse IC x 8

Protractor around circle to close

COUNT-OFF & NAME-O-RAMA
9 total including FNG Carson Hall aka Mr. Freeze and Webelo
CIRCLE OF TRUST/BOM:
Its funny how God can continue to push things on your heart. In the past week, I’ve randomly listened to 2 sermons speaking on hospitality. This got me reflecting on a conversation I had with Drifter and Limbo recently one Saturday at coffeeteria. As a solid group of HIMs that lead communities, we owe it to Blount county, even to each other, to give back. We each possess strengths that when combined with a group setting become that much more powerful. We are called by the Bible to be generous with our time and financial resources as we feel compelled to give. I know that I have not been giving as much as I am able. I challenge each of us to pick up an initiative as they come along and challenge the men of F3 Blount County to participate. Let’s get ideas flowing on the community outreach channel which has not been used. In a time of divisiveness, polarization, and extremism, we are needed now more than ever. We can accomplish more as a group than as an individual.

Ecclesiastes 4:9 Two are better than one because they have good return for their labor.

2 Corinthians 9: 6-8

Whoever does sparingly will also reap sparingly, and whoever does generously will reap generously. Each of you should give what you have decided in your heart to give not reluctantly or under compulsion, for God loves a cheerful giver.

Matthew 25: 34-45

“For I was hungry, and you fed me. I was thirsty, and you gave me a drink. I was a stranger and you invited me into your home. I was naked and you gave me clothing. I was sick, and you cared for me. I was in prison and you visited me. I tell you the truth, when you did it to one of the least of these my brothers and sister, you were doing it to me.”

MOLESKIN:

Hospitable: given to generous and cordial reception of guests

Generous: showing a readiness to give more of something, money and time

Ecclesiastes 4:9

2 Corinthians 9: 6-8

Matthew 25: 34-45

ANNOUNCEMENTS:

Drifter beatdown/ sandy spring trash pickup and breakfast to follow at house tomorrow at bombshelter

November 20th Friendsgiving Cracker Barrel Alcoa 6:30. Bring a toy or two for East Tennessee Children’s Hospital under $10.