F3 Knoxville

12 Days

THE SCENE: Foggy and 46 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab CMU and mosey to Mt Crumpit.  Stopped five times to do SSH, Little Baby Arm Circles (Forward and Backward), Cherry Pickers, and Hillbilly Walkers
THA-THANG:

12 DAYS OF BOMB SHELTER

Start with #1, then perform #2 then #1, then #3, #2, #1.  Continue until reach #12 and do all numbers down to #1.

1 Bernie ascent of Mt Crumpit

2 x 10 yard Bear Crawl

3 BBS/American Hammer (progressive to 3 BBS/12 Hammers)

4 All Americans (8 count)

5 laps around the fountain

6 Burpees

7 CMU Goblet Squats

8 CMU Derkins

9 CMU Triceps Extentions

10 CMU Swings

11 CMU Squat Presses

12 Overhead CMU lunges (12 per leg)

Most made it into #9 or #10.  Called everyone together with about 12 minutes left and everyone worked the routine (#12 down to #1) before heading back to the AO.

MARY:
Stopped three times on the way back to the AO to do protractors, LBC’s, and flutter kicks.  Returned CMU’s and started Count Off.
COUNT-OFF & NAME-O-RAMA
8 including second timer Lay Up and Bagger who is making the AO rounds.
CIRCLE OF TRUST/BOM:

Winter of My Life (Author Unknown)

You know, time has a way of moving quickly and catching you unaware of the passing of years.  It seems just yesterday that I was young, just married and embarking on my new life with my mate.

And yet, in a way, it seems like eons ago, and I wonder where all the years went. I know that I lived them all…..

And I have glimpses of how it was back then, and of all my hopes and dreams…..But, here it is…..the winter of my life and it catches me by surprise….

How did I get here so fast?  Where did the years go and where did my babies go?  And, where did my youth go?

I remember well……seeing older people through the years and thinking that those older people were years away from me and that winter was so far off that I could not fathom it or imagine fully what it would be like.

And so, now I enter into this new season of my life unprepared for all the aches and pains and the loss of strength and ability to go and do things. I know that though the winter has come, and I’m not sure how long it will last,
when it’s over…..it’s over!

Yes, I have regrets.  There are things I wish I hadn’t done…..things I should have done.  But, indeed, there are many things I’m happy to have done.

It’s all in a lifetime…..
So, if you’re not in your winter yet……
Let me remind you…..
It will be here faster than you think!

So….
Whatever you would like to accomplish in your life…..Please do it quickly!  Life goes by so fast.  Do what you can today, because you can never be sure whether this is your winter or not!  You have no promise that you will see all the seasons of your life…..

So, live for good today and, say all the things that you want your loved ones to remember…….

“Life is a gift to you.
The way you live your life is your gift to those who came after.
Make it a fantastic one!”
Remember, yesterday is history,
Tomorrow is a mystery,
Today is a gift….
LIVE IT WELL!!

We likely will begin to know when the winter comes as we live longer into our 60’s, 70’s, or 80’s but winter can come early for us.  I remember Gary, a friend I played baseball through high school with.  His winter came at age 23 as did my brother-in-law, Tom, at age 27.  There winter lasted days and weeks. Then there was my hiking buddy, Gig.  His winter came at age 49 and lasted three years. Or Gail, whose winter started 8 years ago and ended last month.

We cannot forecast our winter but we can live our life knowing that it will come.  Jesus told us how to do that when he said that we should love the Lord, our God, with our entire being.  Likewise we should love our neighbor (friends, enemies, and those we don’t know) as we love ourselves.   As the writer of the text above wrote, “The way you live your life is a gift to those who came after.”

MOLESKIN:
Pray for Pinnocchio’s friend Derrick involved in a head on crash on December 22nd.  He is facing a long recovery.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee Beatdown

 

THE SCENE: Gloomy 45 degrees 19 HIM’s got after it Today

F3 WELCOME & DISCLAIMER

5:30 COT

  • Side Straddle Hop x 20
  • 2 Burpee
  • Arm Circles x 15 each way
  • 4 Burpee
  • Imperial Squat Walkers x 20
  • 6 Burpee
  • Cherry Picker
  • 8 Burpee

Escalator on the mosey(String of pearls style) – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run 50 yards
  • 10 reps+20 reps next exercise, run 50 yards
  • 10, 20, 30 reps, run, 50 yards
  • 10, 20, 30, 40 reps, run to start
  • Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

SheHateMe –5 Sets Run50 yards between sets.
-10 Lunges (20 movements)
-10 Burps (Burpees without the pushup and the standing)
-10 Pushups

Rows and Box Jumps – Partner up

  • 10 rows
  • 10,9,8,7,6,5,4,3,2,1 Box Jumps.

Cloud

  • 10 Colombian neck ties
  • 20 Flutter Kicks

Mary

  • Proton Parker x 10

Kraken of the Fountain

THE SCENE: Mid-low 40’s, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x 10 IC
1 burpee
Squats x 10 4-count IC
2 burpee
Squat touch jumps x 10
3 burpee
Tempo merkins
4 burpee
Merkins x 10 4-count IC
5 burpee
Clap merkins x 10
6 burpee
THA-THANG:
Kraken of the fountain
2 different sets of exercises to alternate each round:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
1. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Door frame pulls 8. Plank jack
Most of us got 3-4 laps around.
Sprints across the field x 7 with 20 LBCs at the end of each.
MARY:
Side v-ups 15 each side
Hello angel x 15 4-count IC
Repeat x 2
40 seconds of LBC
COUNT-OFF & NAME-O-RAMA
10 men woke and slayed the kraken of the fountain. Welcome to Huey from Rwanda!
CIRCLE OF TRUST/BOM:
Only those who risk going too far can possibly find out how far one can go – T.S. Eliot

This is my mantra for 2019. I want to push myself way past my comfort level and break that voice in my brain that tells me to stop. This is mostly about physical endurance for me but if I can break through that wall in my brain I see it bleeding over into work and relationships. At work I want to push myself to be the most productive I can be in my time there. With my wife I want to push my vulnerability to her past my comfort level to the point we are one person in mind.
MOLESKIN:
ANNOUNCEMENTS:

6 is Magical

THE SCENE
54 and Raining

 

THE THANG
Run a loop for warm up, stop half way for 20 & 20 (1.5 mile)

Assemble at the pavilion.  Perform 3 sets of 6 exercises, 6 rounds each with rucking between.

6 Rounds with a ruck:

  • 6 Burpees
  • 6 Lunges (each leg)
  • 6 Push Ups
  • 6 Squats
  • 6 Thrusters
  • 6 Bent Over Rows

Ruck Lover’s Lane loop

 

6 Rounds with a ruck:

  • 6 Sit-Ups (ruck on chest)
  • 6 4ct Flutter Kicks (holding ruck overhead)
  • 6 Leg Lifts (holding ruck overhead)
  • 6 Crunches (holding ruck overhead)
  • 6 2ct American Hammers (ruck to chest)
  • 30 second Plank (ruck on back)

Ruck two (2) Lover’s Lane loops

 

6 Rounds with a ruck:

  • 6 Ruck Curls
  • 6 Ruck Ground-to-Overhead
  • 6 Overhead Tricep Extension
  • 6 Ruck Swings
  • 6 Ruck Dips
  • 6 Ruck Upright Rows

Ruck three (3) Lover’s Lane loops

 

Assemble for prayer and crush the day!

Justice for All

THE SCENE: Temps in 50’s, cloudy, we finished right before the rainstorm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Plank Jacks, 10 Cherry Pickers, 10 Windmills, Michael Phelps, Little of This and That

THA-THANG:
Mosey to Dragon Tail.  We will do Route 66 up the Dragon Tail with the following exercises:

  • Burpees
  • Box Cutters
  • Bobby Hurleys

Mosey to parking lot that is south of northern ball fields.  We will have cones set up in the parking lot with exercises listed at each cone:

  • Cone 1:  20 Merkins.  Bear Crawl to Cone 2.
  • Cone 2:  20 Squat Jumps.  Bernie Sanders to Cone3.
  • Cone 3:  20 Imperial Walkers (each leg).  Sprint to Cone 4.
  • Cone 4.  20 Big Boy Sit Ups.  Bear Crawl to Cone 5.
  • Cone 5.  20 Carolina Drydocks.  Lunge to Cone 6.
  • Cone 6.  20 Hello Dollies.  Sprint to Cone 1.  Rinse and Repeat.

Mosey to pavilion at northern baseball fields.  We will do following exercises:

  • 20 Bench jumps.
  • 20 Bench raises.
  • 20 Picnic table pull-ups.
  • 20 Decline merkins.
  • One minute squat at wall.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
My ideas for today’s message come from an article by Stephen Cave, Chief Ministry Officer with Biblica, a website of the International Bible Society.  He quotes from Psalms 33:5  “The Lord loves righteousness and justice; the earth is full of his unfailing love.”  In his article Cave comments that our human definition of justice is often narrow.  We may think of 1) someone committing a crime getting their proper punishment, or, at a little less narrow level, 2) justice for those being treated unfairly by those in positions of power.  Cave points out that the bible’s definition goes much deeper.  In the bible, God equates justice with righteousness.  This justice, this righteousness, is a Godly foundation by which all other things should be measured.  As HIM’s, we can measure ourselves by this standard.  Are we living up to God’s standard of justice, God’s standard of what he wants for us and our world?  This is a standard of compassion that calls for us to put things right in our relationship with others.  Are we being fair and loving in our relationships?  Are we hearing the cries of our brothers and sisters and helping them when they are in need?  Are we taking interest in those around us and not getting too caught up with our own issues?  Are we joining in on God’s compassionate fight to end poverty, corruption, disease, racism, and emotional, physical and sexual abuse?  I myself find it easy to point the finger and say “HE, SHE, or THEY are being unjust.”  I think I can do more good if I spend more time doing what Jesus did:  living the Word, being loving, being just.

ANNOUNCEMENTS:
Quickcrete Memorial Workouts this Saturday.  Polar Bear Plunge on January 1.