F3 Knoxville

The Crippled Krakken

THE SCENE: 39 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some weight, jump around and stretch something. .
THA-THANG

Ten stations

25 reps x 15 min, 20 reps x 15 min, 15 reps x 15 min

  •  Overhead sandbag sumo squats
  •  Sandbag cleans
  •  Dumbbell curls
  •  Tricep extensions
  •  Overhead press
  •  Goblet squats
  •  CMU rocky balboa’s
  •  Slam ball
  •   Dumbbell Merican  rows
  •  45 pounds flamingos

When you finish your station, take a lap and fill an empty station. If the only empty station is the one you left: tough luck, do it again.

MARY:
Who needs washboards when you’ve got pipes?

COUNT-OFF & NAME-O-RAMA
10 PAX

Mayberry, Shooter, I-beam, Butters, Cosmo, Swirlie, Bartman, Scooter, Wallball
CIRCLE OF TRUST/BOM:
PAY ATTENTION!

Recently I had a few guys approach me about starting a small group of men to discuss life issues, challenges, struggles and sharpen each other. The first few weeks I was pleased that we could talk through some major issues they were dealing with and I shared from my experiences and how my wife and I handled many of these things in our own marriage.  About six weeks later I had a conversation with my wife where she expressed that she had felt neglected, unseen, unloved and virtually ignored for about that length of time. I was stunned. I  had absolutely no idea she felt that way. As I looked back over the previous two months I realized that I had spent the majority of the time focused significantly on myself. I had several trips, went to multiple ball games, and was overall focused on my own enjoyment and pleasure. The word for today is “Pay Attention.”  Don’t allow yourself to simply coast through life doing what comes naturally. You can lose the things and the ones you love, you can damage people and you can hurt yourself if you’re not paying attention to your attitudes, actions and motivations.  It takes hard work to get back from these far off places. The work is worth it, but you’re better off avoiding them in the first place. Pay attention!

“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.”
‭‭1 Peter‬ ‭5:8‬ ‭ESV‬‬
http://bible.com/59/1pe.5.8.esv

MOLESKIN:
Great, cold work!

ANNOUNCEMENTS:
None

Standing Tall in the Year of Drought

THE SCENE: Cloudy with temps in low 40s.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Imperial Walkers, 10 High Kicks, 10 Cherry Pickers, Little of This and Little of That
THA-THANG:
Mosey to stop sign at southeastern corner of admin bldg.  20 American Hammers.

Mosey south to roadway and head towards Lyons Bend Exit.  Stop at perimeter trail just south of exit.

We will be running on perimeter trail, going south and then east, past soccer fields and to southern ball fields.  We will do the following as we go along the trail:

  • Sprint forward four lights, then do exercise.
  • Bernie Sanders for three lights, then exercise.
  • Lunge for two lights, then exercise.
  • Bear crawl for one light, then exercise.  Then do baby crunches until others arrive.
  • Rinse and repeat as we keep moving forward on the perimeter trail but with a new exercise each time.
  • The following will be the exercises for each set of the above: 1:  5 Burpees; 2:  15 Squat Jumps; 3:  15 Merkins;  4:  15 Big Boys.

We will be at the southern ball fields when we finish the above.  Mosey to Outdoor Cathedral.  We will do 20 Bench Dips.

Mosey to roadway and go in the direction that heads south and then west.  Go to the stop sign by the road that heads toward the admin bldg.  Walk north to next stop sign on the southeastern corner of the admin bldg.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The following is from Jeremiah 17:  7-8.

“Blessed is the man who trusts in the Lord,
    whose trust is the Lord.
8 He is like a tree planted by water,
    that sends out its roots by the stream,
and does not fear when heat comes,
    for its leaves remain green,
and is not anxious in the year of drought,
    for it does not cease to bear fruit.”

We sometimes find ourselves anxious when unexpected events occur, when we lose something important to us, when we fail at something we have taken on, when bad times hit, when, as the bible verses above allude to, the “year of drought” is here.  I think of the folks out in California right now who have lost homes and possessions.  I saw one homeowner who was interviewed who said that the only thing in his home that survived the fire was a ceramic pot he made when he was a student in school.

It is at such times that we truly must trust in the Lord.  How do we trust at such times?  We must believe that comfort will come.  We must believe that God has people out there who are willing to provide support.  We must believe that God is with us.  If we can stay strong, not see merely the negative, we have strength to unite with others and rebuild.  It will take community and strength for those in California to survive the fires.  Those that are firmly planted in God will strive on despite the pain, will work through their fear, will not only take the helping hand that Americans will provide but reach out a helping hand to others.  If we can trust in God we can stand tall in such difficult times, rise above the destruction and work toward something greater than the things we have lost.
MOLESKIN:

ANNOUNCEMENTS:
AO Launch in Cleveland, TN this Saturday.  3rd F at 8:30 am at Outlook on Saturday, December 8.

Choices, choices…

THE SCENE: low 40s and rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Merkins x 10 IC
  • Squats x 10 IC
  • OYO stretches

THA-THANG:

Today’s workout was all about making choices.

  • Choice #1:   Work in the rain  -or-  Go to the pavalon.
    • Pavalon wins…begin to mosey
  • Stop at street for choice #2:  Burpee broad jump to speed bump  -or-  Inchworm merkin to speed bump.
    • Burpees won….BBJ to the speed hump
  • Choice #3 at bottom of Matterhorn.  How to get up Matterhorn:  Frontwards  -or-  Backwards.
    • Backwards won….Bernie Sanders up the hill
  • At the pavalon, began a descending ladder workout.  Trying my best to keep everyone dry on a nasty morning.
    • 10 Burpees
    • 9 Iron Mikes
    • 8 Thrust Merkins
    • 7 Side Crunch (each side)
    • 6 Decline Merkins
    • 5 Pull ups
    • 4 Single Leg Squats (each side)
    • 3 Dry Docks
    • 2 Knee ups
    • 1 Dive Bomber
      • We got through 1 round of the ladder before the putrid smell of some dead creature arrived.  First it was manageable, then it got worse, then Tank started dry heaving….time to go….audible…

 

  • Choice #4:  stay or go….GO!

 

  • Mosey to the bottom of Matterhorn and turn left into the parking lot
  • Choice #5:  11’s  -or-  Route 66
    • Route 66 won.  Dry Docks & Jump Squats around the parking lot Route 66 style
  • Choice #6:  Grass hill  -or-  Cement hill
    • Cement hill won:  mosey back to bottom section of parking lot.  Run the stairs & hill up to the rock by the restaurant.  At top and bottom of each run do 5 burpees, 5 merkins, 5 jump squats.   4 sets total.
  • Mosey back toward AO
  • Stop at the road for Choice #7:   Forward to the speed bump  -or-  Backward to the speed bump
    • Forward won….bear crawl to the speed bump
  • Continue back to AO and cash out with Ring of Fire Merkins

 

MARY:

COUNT-OFF & NAME-O-RAMA
Tank, Waxjob, Blue Cross, Flute Loop, Bowflex, Doubtfire, I-Beam, Bartman

CIRCLE OF TRUST/BOM:

Joshua 24:14-15.  Now fear the Lord and serve him with all faithfulness.  Throw away the gods your ancestors worshiped beyond the Euphrates River and in Egypt, and serve the Lord.  But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living.  But as for me and my household, we will serve the Lord.

Choices matter.  Make wise choices for you and your family today.

MOLESKIN:
Props to Waxjob for showing up early with his leaf blower to clean off the pavalon.  T-claps bro!

ANNOUNCEMENTS:

The Gaunlet

THE SCENE: Mid 40’s and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 hillbillies
Jog
5 burpees
Jog
5 merkins
Jog
5 calf raise squats
THA-THANG:
Mosey to the grassy area at back of the park.
(Gauntlet run is 5 staggered cones across field 30 yds apart with 5 burpees, 10 merkins, 15 calf raise squats at each cone)
Run the gauntlet, sprint back
Scissors x 25
Run the gauntlet, sprint back
Iron boys x 25
Run the gauntlet, sprint back
Captain Thor 5:20
Repeat
MARY:
Broga:
Warrior 1
Warrior 2
Reverse warrior
COUNT-OFF & NAME-O-RAMA
8 Men survived the gauntlet including Drifter with a 20lb weight vest!
CIRCLE OF TRUST/BOM:
Rules to teach your son

1. Never shake a man’s hand sitting down.
2. Don’t enter a pool by the stairs.
3. The man at the BBQ Grill is the closest thing to a king.
4. In a negotiation, never make the first offer.
5. Request the late check-out.
6. When entrusted with a secret, keep it.
7. Hold your heroes to a higher standard.
8. Return a borrowed car with a full tank of gas.
9. Play with passion or don’t play at all…
10. When shaking hands, grip firmly and look them in the eye.
11. Don’t let a wishbone grow where a backbone should be.
12. If you need music on the beach, you’re missing the point.
13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
14. You marry the girl, you marry her family.
15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
16. Experience the serenity of traveling alone.
17. Never be afraid to ask out the best looking girl in the room.
18. Never turn down a breath mint.
19. A sport coat is worth 1000 words.
20. Try writing your own eulogy. Never stop revising.
21. Thank a veteran. Then make it up to him.
22. Eat lunch with the new kid.
23. After writing an angry email, read it carefully. Then delete it.
24. Ask your mom to play. She won’t let you win.
25. Manners maketh the man.
26. Give credit. Take the blame.
27. Stand up to Bullies. Protect those bullied.
28. Write down your dreams.
29. Take time to snuggle your pets, they love you so much and are always happy to see you.
30. Be confident and humble at the same time.
31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
32. In all things, give glory to God!
I’m sorry I can’t remember where this came from so I can’t give proper credit.
MOLESKIN:
ANNOUNCEMENTS:
Help with Habitat this Saturday after the beatdown. Tear down and rebuild of a deck.

Wallom

THE SCENE: Somewhere north of freezing… Overcast, impending rain… Great day to get better!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x Left-straddle-hops IC
15x Right-straddle-hops IC
10x Smurf Jacks IC
15x Crab Kicks IC
30x Mountain Climbers IC (10x std, 10x hands back, 10x hands fwd)
8x Failure to Launch IC
10x Burpees OYO

THA-THANG:
Mosey to the courtyard. Pair up in threes.
7 cones set up on the wall.
Weinke with 4 exercises at each end of the sidewalk.
One PAX at each end, one running. Runner relives PAX upon arrival at the end.
When running toward the atrium, slalom hop over the wall between cones.
When leaving the atrium, Crawl Bear up the stairs.
Perform exercise at each end 2 times, then move to next.
At the atrium:
-Lunge
-Side Lunge
-Box Jumps
-Crabettes

At the courtyard:
-LBCs (left-right-center)
-Gas Pumpers
-Alternating wide/diamond merkins
-Carolina Dry docks

Almost finished, but ran out of time during Crabettes/Dry Docks.
Mosey back to the AO – Arrived 6:15 on the dot!
MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
11 HIMs. Extra credit for Erector, Judge Judy, Doubtfire, Bagger, and YHC for the Full Smokey Tortoise/Hare pre-run/ruck
CIRCLE OF TRUST/BOM:
Not much to say today, although a full heart from a weekend spent with family/friends camping in Joyce Kilmer. Treasure these opportunities. Thank God for them when they come.
MOLESKIN:
Thanks to Doubtfire for leading the pre-ruck! Finally got the Full Smokey completed. Now just have to beat Erector the Hare.
ANNOUNCEMENTS:
F3 Cleveland launch this weekend! Make the trip if you can. Check GroupMe for carpools! Also watch GroupMe or the weekly email for info about the Holiday Beatdown Schedule. Mend House Workoutreach postponed until the 26th (Thanksgiving Monday)