F3 Knoxville

Author: Tractor

Dice Game

  • THE SCENE: Typical August morning, warm and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    LBAC
  • Michael Phelps
  • Imperial Squat Walkers
  • Goofballs
    THA-THANG:
    We moseyed over to the front opposite side of the parking lot to get under a light so we could play a dice game.  Using 3 dice, Orange determined the exercise and Green x Red determined reps.  We made it thru nearly 3 rounds of rolls, taking turns.  Exercises were:
  • 1.  Sprints
  • 2. Lt. Dans
  • 3. SSH (4-count, IC)
  • 4. Merkins
  • 5. Dips
  • 6. Burpees

While we never had anyone roll a combination that was over 25 reps, the majority of rolls for exercise were 2s.  Everyone was over the Lt. Dans by the end and I was accused of bringing loaded dice.

MARY:
Plank position for Bring Sally up song.  1/2 plank on Bring Sally down and regular plank on Bring Sally up.

Hello Dollys

Captain Thors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even Now faith.  From the story of Lazarus, the disciples were afraid of returning to Judea due to threat of stoning.  Once Jesus explained to them that Lazarus was dead, Thomas said he would go that he would die with him.  They still didn’t get it.  Once they arrived, Martha told Jesus that if he had been there, Lazarus would not have died, but EVEN NOW I know that whatever you ask from God, God will give you.  Then Jesus told her, “Your brother will rise again.”  We should have the faith of Martha who believed that Jesus could conquer death instead of being like the disciples and either fearing death or not believing in Jesus’s power.
MOLESKIN:
A-Rod sickness, families of those killed in Emory Rd. crash on Saturday
ANNOUNCEMENTS:
CSAUP coming up on Saturday morning

Soggy Biscuit

THE SCENE: Storms and heavy rain overnight, but stopped just in time for our 6:00 start.  Wet with puddles for Fast-n-Easy to play in.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • 10 Cherry Pickers IC
  • 10 LBAC each way IC
  • Mosey 1 lap around front lot

THA-THANG:
Seabiscuit

Perform: 10 merkins, 15 squats, 20 BBS

Run 1 lap around front lot, repeat exercises, then 2 laps, etc… up to 6 laps and then back down to 1.

All worked hard and covered a minimum of 3.5 miles.  Most finished over 4 and I believe a couple finished a few extra laps to hit that 5 mile mark for the day.

MARY:

COUNT-OFF & NAME-O-RAMA

Simmons is included, but isn’t in the Tag list.

CIRCLE OF TRUST/BOM:
The t-storms overnight reminded me how we all will go thru storms in life.  If we aren’t in one now, just wait, one will come.  Those storms are when we need to rely on God.  Like when the disciples were in the boat with Jesus during the storm, He used it to increase their faith and draw them closer to Him.
MOLESKIN:
Thoughts for A-Rod as he does the Atlanta ruck event.  Prayers for 2 families that have unexpectedly lost the dad at a young age.  Busy time at work for Wood Tick and coming up for Mr Wedgie’s wife.
ANNOUNCEMENTS:

4 Corners

THE SCENE: Dark, humid, and low 70s
F3 WELCOME & DISCLAIMER
Yes. No FNGs.
WARM-O-RAMA:

Cherry Pickers x 10 IC
SSH X 20 IC
Merkins x 15 IC

THA-THANG:
Moseyed the long way around to the back parking lot.

Staying together as a group, starting in the bottom right corner, do the following:

  • 5 merkins, then mosey to upper right corner
  • 10 BBS, then bear crawl to upper left corner
  • 15 Mtn. Climbers, then mosey to lower left corner
  • 20 squats and hold Al Gore until everyone caught up, then sprint back to bottom right corner
  • Rinse & Repeat…I think we were able to get 6 1/4 rounds completed.

Moseyed back to rally point (using the shortcut with the gate being open) with a little extra distance to make sure we hit the 2 mile mark.

MARY:
Started with Boxcutters and then hit some dealer’s choice:
Hello Dolly
Matrix
Captain Thors

and finished with a minute of boat/canoe

COUNT-OFF & NAME-O-RAMA
7 strong.  We had 1 surprising fartsack that will not be publicly shamed here.
CIRCLE OF TRUST/BOM:
Many of us have been missing time on vacations.  Just a reminder of how important this time is to get away with families and not take stress/work/electronics with us all the time.  Also, for those of us who are married, don’t forget to also get time away with just our spouse and continue to “date” our wife.
MOLESKIN:
Herbie’s family closing on house move tomorrow.  2 fiends of Switchgrass that need prayers for unspoken needs.
ANNOUNCEMENTS:

40(5) Minutes of Hell

THE SCENE: Humid and 70 with a hint of sprinkles that offered no relief about 1/2 way thru.  A beautiful start to the sunrise greeted us at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x 20 IC
  • American Hammers x 20 IC

THA-THANG:
Inspired by the Nolan Richardson Arkansas style in the 1990s.

  • Indian Run around parking lot to far end of front lot
  • Partner up
  • P1 backpedals to High School electronic sign, does a Bobby Hurley, and jogs back
  • P2 starts the exercises until P1 returns and switch is made
    • Burpees x 150
    • Squats x 300
    • Big Boy Sit-ups x 150
    • Little Baby Arm Circles x 300
    • Merkins x 150
    • Imperial Walkers x 300
  • Mosey back to AO just in time for a little Mary.

MARY:

  • Flutter Kicks x 21
  • Ring of Fire as time expired

COUNT-OFF & NAME-O-RAMA
8 PAX pushed hard and started this Thursday off right.
CIRCLE OF TRUST/BOM:
Legacy.  John Ward passed away.  Most of us grew up with his voice before every UT football and basketball game was on TV.  Many of us turned down the TV to listen to his broadcast even when it was on TV.  While there are tributes and memories from many about his role as a broadcaster, I thought about how I’ve never heard anyone say a negative word about him.  I’ve heard stories of him taking time to talk to people and always being gracious.  No matter how small or large our circle of influence is, we will leave a legacy by how we treat everyone we meet.
MOLESKIN:
As A-Rod mentioned, with vacations thru the summer, let’s make sure and show up when we can and grab those Qs.
ANNOUNCEMENTS:

A day late and a little short Murph Challenge

THE SCENE: Cloudy and a muggy 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick, abbreviated welcome/disclaimer and a welcome to our 1 FNG (Dr. Feelgood).  Warmup was a mosey to start of the Powell Greenway.
THA-THANG:
Pushed to complete as much of the Murph Challenge as we could in 45 minute window, staying together.

  • 1 mile run returning to AO – (1 with ruck)
  • Cycled thru sets of following exercises:
    • 100 CMU curls (sets of 25)
    • 200 merkins (sets of 50)
    • 300 squats with or without CMU (sets of 75)
    • had to stop a little short of last round as time hit 6:00 and we still had…
  • 1 mile run on greenway returning to AO.

MARY:
Just enough time to get Dolly x20.
COUNT-OFF & NAME-O-RAMA
7 including 1 FNG (Dr. Feelgood)
CIRCLE OF TRUST/BOM:
Brief history of the Murph Challenge and another reminder to remember both the sacrifice made by all those who’ve given their lives and the ultimate sacrifice when Jesus laid down his life willingly for us.
MOLESKIN:
Fast-n-Easy mentioned it was good to see Mr. Nedry while he was home for 2 days over the weekend.  He’s doing well and is in Ranger school.
ANNOUNCEMENTS:
Nada today.