F3 Knoxville

Standing O for the Sunrise

THE SCENE: Typical July morning. Except it’s May.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x33 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
Failure to Launch x8
Travoltas x10 IC each side
Mountain Parker x15 IC
Hindurkins x10 IC

THA-THANG:
Mosey to the hill by the boats for 7s:
Bottom of the hill: Diamond Merkins. Top: 4-ct Iron Mikes

Mosey to the opposite side of the loop
Grab a battle buddy for Broken Wheelbarrow – Partner holds only one leg.
10 yards, 5 merkins. 10 more yards, 5 more merkins.
Swap roles with battle buddy for the return trip.
R&R, this time with other leg.

Mosey around and up the hill to the Tavern.
Face the sunrise for 4-ct Overhead Claps x40 IC
Bear crawl back down the hill (including the stairs!)

Battle buddy up again for Dora style: 50 Merkins, 100 BBS, 150 Squats
Moving partner crab walk to the concrete, run back.

Mosey back toward the AO, pausing at the boats to line up for Blacksnake.

MARY:
No time left today, unfortunately!
COUNT-OFF & NAME-O-RAMA
12 HIMs today… No FNGs.
CIRCLE OF TRUST/BOM:
We took in the beauty of this morning’s sunrise from the high point by the restaurant as we did our overhead claps. God as put beauty in the world all around us, both for our enjoyment and to point to Him. Take time today and look for that beauty, especially in places where you may not appreciate it every day. Really look into your wife’s eyes as she talks about her day. Marvel at the delicacy and tinyness of your baby’s toes as you change a diaper. Check out the rainbow swirls and patterns in the oily puddle of condensation runoff from your car A/C…

MOLESKIN:
Just noticed yesterday that they’ve added FTLs on the Exicon… It’s F3 official!
ANNOUNCEMENTS:
Prayers for Britt, Jessie, and the Thacker family

P3 at F3

THE SCENE: Temp in the 70’s with a little breeze.  Perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles IC x 10 each way

A little of This and a little of That

Hillbilly’s x10 IC

Tempo squats x10 IC

Tempo Merkins x10 IC

THA-THANG:

  • Mosey to rock pile behind Veterans Memorial
    • Walk to corners of the field with rock over head
      • 1st corner – Mountain climbers x10 IC
      • 2nd corner – Peter Parkers x10 IC
      • 3rd corner – Mountain climbers x5 / Peter Parkers x5
      • Walk with rocks over head to return them to pile.
  • Mosey to Big Ball steps
    • Battle Buddy:  #1 runs up stairs, stops at first landing for 2 burpees.  Top landing 4 burpees.  Back to first landing 2 more burpees then to bottom to tag buddy.  Meanwhile buddy #2 does flutter kicks, American Hammers, etc until buddy #1 tags.  Each buddy up stairs 4 times.
  • Mosey around the corner and up the hill to the intersection close to the Art Museum.
    • Circle up:
      • flutter kicks x 10
      • Merkins x 10 OYO
      • Hello Dolly x 10
      • Merkins x 10 OYO
      • Box Cutters x 10
      • Merkins x 10 OYO
      • LBC’s x 10
      • Merkins x 10 OYO
      • American Hammer x 10
      • Merkin x 10 OYO
  • Mosey back to AO

MARY:
Had time for a little “Amazon shoulder shredder”:  Baby Arm circles, overhead claps, seal claps, etc

COUNT-OFF & NAME-O-RAMA
13 PAXs total with 2 FNG’s
CIRCLE OF TRUST/BOM:
Remembering a friend who I was able to spend some time with and learn from his wisdom.  He was a WWII veteran and shared his experiences and relationship with God with me over breakfast each Friday morning.  One morning he shared his thoughts as we talked about God’s Glory. As we usually think of F3 as a lot of physical fitness, I present to you “P3” for spiritual fitness.  My friend shared with me 3 things he thinks about when he thinks about God’s Glory.  God’s Presence, God’s Power, and God’s Purpose.  Let’s remember to be in God’s presence, rely on His Power, and seek His Purpose for our lives.  When we do we will not only experience His Glory but we will glorify Him.
MOLESKIN:
Pray for Passports foster daughter, Jobs for people in the Fellows program, and for Lee Murphy’s job situation.
ANNOUNCEMENTS:

That Skunk Was Ready For Us

THE SCENE: Kinda humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 45. You can’t get anything past Catgut; he knew what was up.

15 Baby Arm Circles + 15 Overhead Claps + 15 Reverse Arm Circles

Windmills

A lap and a half

THA-THANG:
CMUs felt abandoned after Tuesday’s CMU-free workout, so we gave them some love.

45 reps of anything Q could think of, followed by a little run, 2 burpees, and a Bernie back. Lots of sweating.

Mini-mosey to The Cloud, where we did 3 rounds of Box Baby Boxes, 15 reps each. Once again, Catgut knew what it all added up to.

Our unwelcome guest Jack Webb showed up again today.

3 rounds of 45 second wall sits. 15 PAX, 3 rounds…it all just kind of fell into place today. Must’ve been destiny.

We were headed to Cardiac when Eagle Eye Hands spotted our little striped friend waiting to ruin our week. Skunks do not keep us from Cardiac. We took a more scenic route. Up Cardiac just one time, and back to the AO.

MARY:
Who has time for Mary when Jack Webb visits?
COUNT-OFF & NAME-O-RAMA
15 men and one uppity skunk.
CIRCLE OF TRUST/BOM:
For a man turning a year older, an excerpt from Wendell Berry: “Every day you have less reason not to give yourself away.”
MOLESKIN:
Deep thanks to all the men of F3 for Qing us and for showing up every morning. What a great gift.
ANNOUNCEMENTS:
Maybe only young guys should take birthday Qs.

2019 Memorial Day Convergence – 21 Guns

THE SCENE
67 and Clear

Welcome and Disclaimer

 

THE THANG
COP
SSH x21 (Silent cadence)
Merkins x15 4ct IC
Imperial Walkers x21 4ct IC
Baby Arm Circles Fwd x12 4ct IC
High Knees x15 IC
Burpees x5 OYO
Diagonal Lunges x15 4ct IC

Circle up for explanation of first routine

 

AMRAP 21
AMRAP in 21 minutes, alternating 21 and 15 reps, for the 15M projected veterans living in the US.

– 15 Burpees (at the flag pole facing the flag pole)
– Run to Merkin station
– 21 Merkins (corner of parking lot)
– Lunge to CMU station
– 15 CMU Over Head Presses (corner of parking lot)
– Bear Crawl to Flutter Kick station
– 21 4ct Flutter Kicks (corner of parking lot)
– Run to Box Jump station
– 15 Box Jumps (in the playground area)
– Run to Table Row station
– 21 Table Rows (on picnic tables under the covered area)
– Run to Burpee station

Mosey to front of Lakeshore Park, Freedom Hill (formally known as Everest)

 

Freedom Hill
Gather at the base of Everest.  We will do 6, 1-minute rounds in a pyramid fashion.  After each round, run up the hill to the tree (app 45 yards) and do a burpee corresponding to the round you are on.

R1: Dry Docks
R2: Dry Docks, Narrow Squats
R3: Dry Docks, Narrow Squats, Freddy Mercury
R4: Freddy Mercury, Narrow Squats, Dry Docks
R5: Freddy Mercury, Narrow Squats
R6: Freddy Mercury

Total burpees = 21

Mosey to Veteran’s Cemetery

 

COT / BOM
Quote from Tecumseh
“So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.”

 

Count Off – 57 PAX including 1 FNG, Welcome Flash Back!

 

No chains on me

THE SCENE: beautiful with a chance of pain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers

SSHs

BCAs
THA-THANG:
2 poles forward one pole back complete the exercises at the pole you come back too.

  • 100 iron mikes
  • 90 LBCs
  • 80 Mtn climbers
  • 70 Merkins
  • 60 Squats
  • 50 Hellow dolly
  • 40 CDD
  • 30 Domo squato
  • 20 burpees
  • Repeat

While the PAX is running and doing exercises one man carries the chain around the island and back.
MARY:
No time for her
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
No chains on me.

I listen to Christian rap music and I love it!  Lecrae, Trip Lee, Tadisha, NF, etc.  One artist has a line in his song that says “Because of Him, I’m so free I got no chains on me.”  Look at the chain we carried around it has two hooks, one end is attached to you and the other is attached to the sin, troubles and hardships we face on a daily basis.  Each link is a struggle, challenge, guilt, and we are carrying them with us.  When we have life in Jesus, he breaks our chains.  He saves us.  He cuts the anchor dragging us down and causes us to live with Him in love.

Some of you here may not know Him, may not be saved, or may not be walking with Him.  Talk to me, or one of the other men here about that.  And if you are saved you need to be out in the streets spreading the message of our Chainbreaker.

MOLESKIN:
The PAX worked hard.