F3 Knoxville

Frustration Station

THE SCENE: Cloudy, temp at about 30 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 20 Plank Jacks, Ten Tempo Merkins, 10 Windmills, 10 Cherry Pickers
THA-THANG:
Mosey to the long parking lot that is south of the northern ball fields and is adjacent to the serpentine sidewalk.  There will be six cones places along the length of the parking lot.  We will do suicides.  First we will sprint to each cone and back to the start until we have sprinted to every cone in order.  Next, we will do the same thing but do 10 Big Boy Sit-ups each time we come back to the starting cone.

Mosey to Pavilion at Northern Ballpark.  We will go in counter clockwise run, stopping at the following areas to do the following exercises: (we will rinse and repeat)

  • Pavilion:  20 Picnic Table Pull ups
  • Flag:  20 Boxcutters
  • Benches:  Ten Bench Jumps
  • Dugouts:  Ten Pull ups or 15 second hang

Mosey to Cardiac Hill.  We will run up the hill to the benches but stop to do the following exercises at the following areas:

  • First Turn:  20 American Hammers (four count)
  • Second Turn:  20 Hello Dollies (four count)
  • Third Turn:  20 Decline Merkins (four count)
  • Benches:  20 Bench Dips
  • Rinse and repeat

Mosey to AO

MARY:
20 Flutter Kicks, 20 Bicycle Kicks, 20 Pickle Pounders, ATMS
COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

John 16:33

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.”

Isaiah 41:10

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.

I chose these verses because, this week, I needed to read something in the Bible about coping with frustrations.  And, my frustrations were minor, when I think about the home fires, the prejudices, the poverty, the joblessness, the family deaths, and life struggles that many are coping with.  We all get frustrated, no matter what our positions in life.  At such times, it is good to think of God having our six, being there for us. God knows we will have tribulations.  But He is there for us.  He has overcome the world and he can certainly help us overcome what we are dealing with.  He asks us to fear not.  He tells us that he will strengthen us.  He says he will hold us in his righteous hand.  We can think on these comforts during frustrating times.  It may not answer our questions immediately, nor take away all the pain, but knowing that he watches out for us, loves us, and has plans for us, certainly helps.

ANNOUNCEMENTS:
3rd F event on Saturday, December 11, 8:30 AM at the Outlook.

Fiddy Two

THE SCENE: Its cold now

WARM-O-RAMA:
My usual

SSH

Cherry Pickers

Merkins

Tempo Squat

IC^^^

OYO for last thing

THA-THANG:
Insert information about the workout.

  • Mosey towards low brick thingys
  • Quick flutter kick session IC x 52
  • 7s on the wall (Step ups and Man Makers)
  • Mosey to Sophomore(?) Hill
  • Doras 200 merks + 150 5 inch LBCs
  • The rest was suicides and sprints… of course some superman swimming was in there

MARY:
Waxjob did the classic row boat while I grabbed my phone
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:

I was recently accepted into medical school. I have mixed feelings about it. On one hand it is a wonderful opportunity that I have worked very hard to attain, but also a whole slew of new doors and responsibilities await me. It is ironic that I have a certain place to go, yet I feel more uncertain now that I am accepted. With all that being said, it is time for me to go out into the world. There are times in life where opportunities arise and you must take the decisive step to take advantage of the opportunity. That means putting some of the uncertainty on hold and accepting it. It is a sort of leap of faith I suppose.

I know we all have done this after all. We all came out to our first F3 workout not knowing what to expect. Look at us now. 🙂
MOLESKIN:
Toto mentioned during the COT that now is the time to reach out to our brothers. The holiday season can be the best of times and also the worst. Take the initiative and reach out!!!
ANNOUNCEMENTS:
3rd F comin up

Black Friday sale

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nope
THE THANG ruck Biscuit (ask me for details if you want to do it)

  • TURKEY Tom and Polly pilgrim robbed me of my sale items for the yard sale
  • 5 pax went on a search for my yard sale items that were stolen
  • On the way , we did a ruck Biscuit
  • 10 body builders , 20 Ruck thrusters, 30 squats at the start. Ruck .25 miles then repeat exercises, ruck 1/2 mile, do exercises so on and so forth
  • Items found in order; 35 lb pulley, 3 Cmu w iron rail, cedar hand rail , 100 lb timber, 150lb cow.
  • Once we got all items back to AO, we continued ruck Biscuit around lovers lane . Total miles  including ruck cool down at the end was 4.3 miles

MARY:
Big boys w ruck high on chest x 20

flutters w ruck overhead x 20
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Too dang hot!

THE SCENE: Like 32 degrees. I thought it was supposed to be 22? I dressed out way too warm.
F3 WELCOME & DISCLAIMER
(Had to yell it a bit so the PAX straggling in could hear)
WARM-O-RAMA:
0 Burpees
25 SSH
2 Burpees
10 HR Merkins
4 Burpees
20 Cossack Squats
6 Burpees
15 Crabettes
8 Burpees
15 LBAC fwd, 15 backward
(skip the 10 burpees… pretty sure we’ll make ’em up)

THA-THANG:
Mosey to the Ampitheater for the Memory beatdown game.
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the outside of the ampitheater.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Managed to clear the Dry Docks, Iron Mikes, Squat Jumps, Burpees, and Mountain Climbers. Not bad for a weekday beatdown

MARY:
Had to AYG across the field to get back to the AO in time… No Mary today.
COUNT-OFF & NAME-O-RAMA
12 strong today, no FNGs. (No tag for Crawlspace)
CIRCLE OF TRUST/BOM:
Ps 37:4 – Delight yourself in the Lord, and He will give you the desires of your heart.

Not what your (own selfish, sinful) heart desires, but His desires for you will be planted in your heart. You will desire what He desires, and we know that His knowledge and love for us are perfect.
MOLESKIN:
This might be the last time for the Memory game cards… Or maybe not.
ANNOUNCEMENTS:
12/8: 3rd F at the Overlook. Praise for the birth of Cowbell’s daughter!

Asylum Rainbow Run

THE SCENE: 33 Degrees, +4 than the weatherman said…quite toasty
F3 WELCOME & DISCLAIMER:

Check

WARM-O-RAMA:

  • SSHx25
  • Imperial Walkersx20
  • Baby Arm Cirles – 10 front thumbs up- 10 back thumbs down into 10 overhead claps and 10 backhand claps—Fullhouse was a burnin!

THA-THANG:

  1. Mosey’d our way along the new section of trail while working in 3 sets of: 10-squats, 10-front lunges, 10-rear lunges and 10 Name your speed skater (apolo ohno etc)
  2. Headed to the bottom of the hill that goes up by the Aylum and back down. We did 2 trips with excersices at stop sign, 1/4 (end of guardrail), 1/2 top-rock pile, 3/4 at sign, and stop sign. Each way we did reps of 2, 4,6, 8 and 10. 4 trips included:
    1. Merkins
    2. Star Jumps
    3. Big Boys
    4. Burpees
  3. On the way back we did 2 more sets of our leg workout in 1.

MARY:
Finished with some ab work:

  • Flutter Kicks 4×25
  • Box Cutters 4×10
  • Freddie Mercuries 4×25

And a Finale of ATM’s!!!

COUNT-OFF & NAME-O-RAMA
6- see TAGS

CIRCLE OF TRUST/BOM:

Talked a bit about justification and a podcast about the jewish justification process see link in Groupme for more…

How are you justifying your ways??

MOLESKIN:
Crab-legs tweaked his back…pray for quick healing as the elderly fall out 😉