Sawdust – Page 4 – F3 Knoxville

A Slow Charge to See a Sunrise

June 16, 2022 Sawdust

THE SCENE: One word OPPRESSIVE. It was 80 degrees with 90%+ humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Sumo Squat, Windmills, Tie Fighters, Rocky Balboas, Karaoke, Bernie.
THA-THANG:

10 Spider Merkins at the bottom of Baby Everest Run to the Top for 1 Man Maker
A Circuit BLIMP Progression – Parking Lots to Circus Maximus
- Six (6) Stations that Add a Workout to the Series:
  – Bearpees (5)
  – Lt. Dan’s (10)
  – Imperial Squat Walkers (15 – 4 Count)
  – Merkins (20)
  – Plank Jacks (25)
  – Sumo Squats (30)
  - LBCs to Wait on the 6
Picket’s Charge with 1 Man Maker at Landings
25s at the Overlook:
1. Station
  - Big Boys (20)
  - X-Factor (5 – 4 Count)
2. Station
  - Box Jumps (10)
3. Station
  - Box Cutters (20 – 4 Count)
  - Imperial Squat Walkers (5 – 4 Count)
4. Station
  - Box Jumps (10)
5. Station
  - Lt. Dan (20)
  - Hand Release Merkins (5)
6. Station
  - Calf Raises (20 – 4 Count)
  - Carolina Dry Docks (5)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
3 HIMs of Rainbow, Matlock & Sawdust
CIRCLE OF TRUST/BOM:
Read excerpt from Mark Richt’s book “Make the Call”. The excerpt dealt with how the coach was able to impart his faith on a school sanctioned event at UGA, without making the administration having to deal with tensions by those who wished not to have Coach Richt give a customary prayer at the event.
ANNOUNCEMENTS:
Convergence at JUCO on 02-Jul-22.

Standing in the Gap

May 27, 2022 Sawdust

THE SCENE: Upper 50s & humid
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Rocky Balboas, Sprint, Karaoke, X-Factors, Man-Makers & Lateral Hot Potato
THA-THANG:
Catch Me if You Can BLIMPS at Circus Maximus

Partner Bernies Up Grade with Coupon & Rifle Carries Coupon Down Grade

Teams complete one (1) loop repeating exercises until back at start line:
– Bearpees (5)
– Lt. Dan’s (10)
– Imperial Squat Walkers (15 – 4 Count)
– Merkins (20)
– Plank Jacks (25)
– Squat Thrusters w/ Coupon (30)*
* Partner Run Switches to Super Mario Brothers

SAWDUST at the PAV-LOV

– Step-Ups (20)
– American Hammers (20 – 4 Count)
– Windmills (20 – 4 Count)
– Decline Merkins (20)
– Upright Row w/ Coupon (20)
– Sumo Squats (20 – 4 Count)
– Table Rows (20)
* Run a Lap Around the AO – Rinse & Repeat

MARY:
ATMs & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Q celebrating birthday and wanted to reviewed Ezekiel 22:30. The context is the Sins of Israel, but the verse mentions the Lord “searching for a man among them who would build up the wall and stand in the gap…”. The text is directed at the Wrath of God, however the words struck me with vision 180 degrees as to what we should be in this life. F3 has been an example for me of good men who are brothers and lock shields to stand in the gap to keep evil at bay and look to God to guide our thoughts, our words, our steps and our hands to further His Will.
ANNOUNCEMENTS:

Safe Haven Donations

25 or 6 to 4 (+6=16), I think

April 22, 2022 Sawdust

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Tie Fighters, Rocky Balboas, Super Mario Bros., Bernie
THA-THANG:
Stations on a Circuit

Round of 25’s with a potential Bonus Round

Station 1:
– Burpees (20)
– Lt. Dan’s (5)
BONUS – LBCs (16 – 4 Count)

Station 2:
– Carolina Dry Docks (20)
– Imperial Squat Walkers (5)
BONUS – X-Factor (16 – 4 Count)

Station 3:
– Hand Release Merkins (20)
– Big Boy Sit-Ups (5)
BONUS – Windmills (16 – 4 Count)

Station 4:
– Boxcutters (20 – 4 Count)
– Hello Dolly’s (5 – 4 Count)
BONUS – Reverse Crunches (16)

Station 5:
– Table Rows (20)
– Box Jumpers (5)
BONUS – Calf Raises (16 – 4 Count)

MARY:
16 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
16 HIMs including one visitor from NOLA, Hogsicle
CIRCLE OF TRUST/BOM:
Q celebrating wedding anniversary and wanted to remember Genesis 2:27. This week the Q played the role as a single parent and appreciates the meaning of God making a helper for Adam, but that Adam still needs to help Eve.
ANNOUNCEMENTS:

Oak Ridge CSAUP at Haw Ridge & Hardship Hill is back this fall

Bait & Switch Do-Si-Do

March 10, 2022 Sawdust

THE SCENE: 44 degrees & gloomy.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, Tie-Fighters, Spider Merkins, Windmills, Rocky Balboa’s, Butt-Touchers & Bernie in the Lot
THA-THANG:

10 Merkins at the bottom of Baby Everest for a faint
Route 66 with Partners:
- Going Up, Partners Alternate work out at Each Pole
  - 1 Man-Maker or Squats
- LBC’s (While Waiting on the 6)
- Going Down, Partners help each Other Up at Every other light pole

Picket’s Charge with 3 Burpees at Landings
Partner Stations at the Overlook (Partners Alternate Which Exercise Each Round):
1. Station
  - Big Boys (10)
  - X-Factor (10 – 4 Count)
2. Station
  - Box Jumps (10)
  - Step-Ups (10)
3. Station
  - Box Cutters (10 – 4 Count)
  - Imperial Squat Walkers (10 – 4 Count)
4. Station
  - Box Jumps (10)
  - Step-Ups (10)
5. Station
  - Lt. Dan (10)
  - Hand Release Merkins (10)
6. Station
  - Calf Raises (10 – 4 Count)
  - Carolina Dry Docks (10)

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA
7 HIM’s.
CIRCLE OF TRUST/BOM:
Following the second greatest commandment of loving our neighbor by being present for others. Inspired by early podcast interview by Steam of Junk and how others in the COT circled around and were their for a HIM in need.
ANNOUNCEMENTS:
Wesley House Donations, via Matlock’s March Madness Bracket Challenge

Two #1 Are Still Eleven, Even In This Asylum

February 18, 2022 Sawdust

THE SCENE: 39 degrees & humid. We had to watch for fallen limbs from the storm of the Asylum PM crew.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Spider Merkins, Windmills
THA-THANG:

Route 66 Up To the Overlook:
- Burpees 10 (-1 at each light pole)
- Jump Squats 1 (+1 at each light pole)
- LBC’s (While Waiting on the 6)

Elevens Stations at the Overlook:
1. Station (NO ELEVENS – 10 EACH TIME)
  - Big Boys (10)
  - X-Factor (10 – 4 Count)
2. Station (NO ELEVENS – 10 EACH TIME)
  - Box Jumps (10)
3. Station
  - Box Cutters (10)
  - Imperial Squat Walkers (1 – 4 Count)
4. Station (NO ELEVENS – 10 EACH TIME)
  - Box Jumps (10)
5. Station
  - Lt. Dan (10)
  - Hand Release Merkins (1)
6. Station
  - Calf Raises (10 – 4 Count)
  - Dips (1)

MARY:
Boat / Canoe.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, including 1 FNG – Welcome Banjo. Also Double Wide’s 2.0 Newton was in the gloom with us.
CIRCLE OF TRUST/BOM:
Except from Phil Robertson’s book “Uncanceled”. We should not trade insults, but follow: “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34)
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, RAM Service Project