F3 Knoxville

Overcoming Hard Times

THE SCENE: Cloudy, temps in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Rockettes, Plank Stretches, 10 Cherry Pickers
THA-THANG:
Mosey to trail that extends from upper parking lot that goes near entryway at Lyons Bend.  We will do 14’s by bear crawling for one light, running for four, and repeating that pattern until we get to entry roadway.  At roadway we will do 20 Hello Dollies.

We will cross street and continue on trail, doing nickel, dime, quarters (run one light then do 5 of exercise, run two lights then do 10 of exercise, run five lights and do 25 of exercise) all the way to roadway that enters from Northshore gate.  These will be the exercises

  • Squat jumps
  • Merkins
  • Big-boy sit-ups
  • Run remaining distance to roadway.

At corner of trail and roadway we will do 20 American Hammers.

Mosey to Outdoor Chapel.  We will do elevens, starting with 1 Decline Merkin at stage and 10 Mountain Climbers (four count) at other end of chapel.

Mosey to Playground.  We will do elevens at benches, starting with one bench dip and 10 bench jumps.

Mosey to AO.

MARY:

Leg lifts (various heights)

COUNT-OFF & NAME-O-RAMA
Fourteen men and one mighty dog named “Tank” who belongs to Abscess.
CIRCLE OF TRUST/BOM:

A number of us have been going through some difficult times right now.  We need to know that God is there for us during hard times.  We can turn to him for rest and strength.  It may not end our suffering immediately but it is good to know that God cares for us and God, through Jesus Christ, has suffered too, even dying on the cross for us.  I have listed a few bible verses that might be good to think of during difficult times.

Isaiah 41:10 ESV

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

John 16:33 ESV

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Psalm 9:9-10 ESV

The Lord is a stronghold for the oppressed, a stronghold in times of trouble. And those who know your name put their trust in you, for you, O Lord, have not forsaken those who seek you.

Romans 5:3-5 ESV

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Philippians 4:13 ESV

I can do all things through Christ who strengthens me.

Brother, if you are going through trials at this time, may the Lord strengthen you.

ANNOUNCEMENTS:
Bring snacks for Wesley House this Thursday at Asylum PM.  Abscess will collect.  If anyone is interested in going on a ski trip to Snowshoe on March 10 through 12, contact Lillydipper.  We will ski on March 11 and 12.

Counting is Hard

THE SCENE: Somewhere between 20 and 30 degrees, cloudy, and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Pax performed a burpee drill to get warmed up (all Pax does high knees until someone yells “down!” to perform a burpee. Pax must call out “down!” in order)

10 x Rockettes IC

10x Lunges OYO

10x Merkins OYO

Indian run to marina parking lot
THA-THANG:

PAX performed two sets of 11s with the following exercises:

Set 1: LBC (4 ct.) & Imperial Squat Walkers

Set 2: Carolina Dry Docks & Tuck Jumps

PAX sprinted two sets of stairs to touch the rock at the top and then moseyed halfway back. Two members of the group were then declared disabled and the remaining PAX had to carry them back. We rotated the disabled PAX halfway through.

MARY:
Box Cutters x 30 IC

Flutter kicks x 25 IC

2 rounds of PAX facing legs out of the circle & at 45 degree angle off the ground while one member runs around to push their feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was recently caught up thinking about my own “problems” when an acquaintance mentioned that he was heading to a doctor’s appointment to find out whether or not his daughter’s cancer was in remission. I was immediately reminded that I have no real problems in my life and should be more diligent about counting my blessings instead of worrying about the little stuff. It was a great reminder to maintain a positive perspective.
MOLESKIN:

ANNOUNCEMENTS:

shooting from the hip

THE SCENE: Phone said 16*, feels like 6*.  Channeled my inner Crawdad and rocked shorts (though I had 5 layers up top).  Wind was colllddddd
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC backward IC
Tempo squats IC
SSH IC
THA-THANG:
Mosey out of start point and toward amphitheater.  Run to the top of the backside of the theater to try to hide from the wind. One round of leg blasters, exercises done with no break:
15 air squats
20 lunges (10 each leg)
10 jump squats

Followed by a half round of Amazon shoulder smokers:
25 overhead claps on 4 count, pick the cherries and put them in the bucket x3, then another 25 overhead claps on 4 count.  Amazon is the only person with the superpower to go to 100 on 4 count with no rest, can’t do it don’t Q it, so we stop at 50.  Mosey down and across the pedestrian bridge and over to the Big Ball stairs for some 11’s.

Start with one jump squat at the bottom, run to the top of the stairs and do 10 hand release merkins.  Keep going through 11’s routine until our legs were made of jello.  Recover and 10 count.

Mosey back to the pedestrian bridge and do Lieutenant Dan’s across the bridge.  Four lunges, one burpee, until you reach the other side.  Short mosey to the bottom of the amphitheater.  One group of 2 and one of 3.

One partner does dips on the benches at the bottom, the other partner sprints up the hill and does 5 pull ups on the rails at the top.  Return to the bottom and flapjack with your partner.  3 rounds for each partner.

Mosey back to the start point for Mary.

MARY:
Box cutters IC
Boat/canoe ring of fire
COUNT-OFF & NAME-O-RAMA
Frostbitten 5: Dinger, Filter, Swanson, Vertigo, Abort
CIRCLE OF TRUST/BOM:
Scheduled Q did not show up, so I did not have a word prepared.  I just did the Pantene method and rinsed and repeated my word from Saturday about reaching out to someone you haven’t spoken to and rebuild a bridge.  Vertigo spoke about the value of lives of all ages, and hope that the man who left a note to his family had a change of heart and will be found alive in the mountains.

re-building bridges

THE SCENE: 45* and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps IC
Six count squats IC
Peter Parkers IC
Bench step ups OYO
SSH IC
THA-THANG:
Mosey out of start point toward Big Ball, pass it up and stop just short of crossing Cumberland Avenue. Everyone on their 6 for big boy sit up ring of fire.  Everyone holds iron cross position, going around the circle one man does 5 BBSUs and resumes iron cross, moving to next person in circle.  Recover, and cross over Cumberland Avenue and mosey over to church parking lot beside Henley Street Bridge.

PAX instructed to grab a big rock and pair up, and after doing so have to choose someone else (pair up with someone you don’t usually pick).  Partner A duck walks with rock to cone, sets rock down and sprints to the end of the parking lot and back to their rock, and duck walks back to their partner.  Partner B performs as many reps as possible of the following exercises (does AMRAP and switches to next exercise after taking turn running):

  • Curls
  • Toes to knees (deadlift)
  • Overhead over and back
  • Bent over row

Recover and 10 count.  Short mosey to the incline parking lot just below church lot.  Spread out for round the clock exercises.  Starting at the 12 o’clock position (head uphill with feet downhill), perform 10 hand release merkins and 15 squats, then plank waiting for everyone else to finish the hour.  Turn and do 10/15 at the 3:00, 6:00, 9:00 positions.  Then start at midnight and turn back time, going backwards and doing another round.

Recover and 10 count. Another short mosey to the nice steep hill for Super 11’s.  Start at bottom of hill, run to the top and do 11 flutter kicks on 4 count, return to the bottom for 11 American hammers on 4 count.  Run to the top for 10 flutters, back down for 10 hammers.  Continue through routine until we’re all exhausted.

Recover and mosey back to start point.

MARY:
Box cutters IC
Edward scissor legs IC
ATMs IC
COUNT-OFF & NAME-O-RAMA
8 strong: Pfeiffer, Scope, Quarantine, Midas, Careless, Magic Mike, Reverb, Abort
CIRCLE OF TRUST/BOM:
Took the Q on this day because it was one of my best friend’s birthdays, who unfortunately I haven’t spoken to since last year on his birthday.  I have no idea why, but we don’t speak any more.  I could blame pride and stubbornness for this, but whatever the reason may be, it is not a trait of a HIM.  I encouraged the PAX to think of a relationship that has either been damaged, or even just fallen to the wayside and reach out to that person and see if you can reconnect.

Burpee Dan meets Fat Amy…

THE SCENE: It was a Balmy 16 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH X 20
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Cherry Picker x 10
  • Run 2 laps

THA-THANG:

Burpee Dan’s

  • Burpee Dan, down and back, down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1

Fat Amy
1- 50 Squats

10 Burpees
40 BBS
10 Burpees
Run to the top of the Hill
2 – 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the hill

3- 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the Hill
4 – 10 Burpees
40 BBS
10 Burpees
50 Squats

MARY:
Hands of Time

ANNOUNCEMENTS:
Bring snacks for Wesley House!