F3 Knoxville

JUCO Birthday Q

THE SCENE: JUCO AO, comfortable low 40’s temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Peter Parker, 15 mountain climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey toward the grassy hill (Bartman, what was it called again?) near the maintenance building for some hill work.  Starting from the opposite side of the road:

  • 20 merkins at the bottom
  • bear crawl to the edge of the hill and run up the hill
  • 20 squats at the top and mosey down
  • Repeat and then mary until the 6 is done
  • Do 2 more rounds with diamond merkins and sumo squats as the exercises.
  • One more round with 10 burpees at the bottom and 10 lunges each leg at the top

Mosey to the hand rails on the edge of campus for some more fun.

  • 20 lunges, run to the edge of the parking lot and back
  • 10 burpees, run to the edge of the parking lot and back
  • 10 supine pull-ups, run to the edge of the parking lot and back
  • Mary until the 6 is done
  • 20 box jumps, run to the edge of the parking lot and back
  • 20 dips, run to the edge of the parking lot and back
  • 15 supine pull-ups, run to the edge of the parking lot and back
  • Mosey back to shovel flag
    MARY:
    Circle up for some ring of fire hand clap merkins.  All PAX hold plank as each person completes 1 merkin around the circle, then 2 hand clap merkins, and then 5 hand clamp merkins all together.
    COUNT-OFF & NAME-O-RAMA
    20 PAX at the AO this morning!
    CIRCLE OF TRUST/BOM:
    Lead by example.  I have had similar WORDs before, but this one seems to stay on my mind a lot.  Raising kids can be difficult especially considering the impact that we have on them with the way we act in our lives.  Arguing is a big topic in the Erector household with my 6 year old boy right now.  I caught myself yesterday telling him to stop arguing to which he responded “I am not arguing” and then I said “Yes you are!”.  What did I just do?  I argued about him arguing.  So there I go leading by showing my son how to argue.  Sort of the opposite affect that YHC intended.  Remember how impactful you can be with even the small things in your day-to-day.  Do your best to lead by example and look to Jesus as the ultimate example to follow in life.
    MOLESKIN:
    What a way to start off my birthday surrounded by a great group of HIMs early in the morning!  Thanks to all who attended.  See you in the gloom!
    ANNOUNCEMENTS:
  • None today (forgot to ask!)

2018 misery in review

THE SCENE: Mid 40’s … clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker IC (x10)
SSH IC (x15) but we did 16 because I forgot to stop.
Rockettees IC (x20)
Hand Release Merkins OYO (x15)
Groiner IC (x10)
Burpees OYO (x10) with 5 overhead claps between each.

Mosey to playground… duck walk across bridge on the way (compliments of Bartman)

30 pull-ups & 30 American Hammers any way you get them in.

THA-THANG:

1. modified 4 corners on half soccer field (compliments of Gibbler)

corner 1: squats 2: BBS 3: lunges 4: CDD. go to each corner through the center where 2 burpees are needed to continue. Repeat twice 1st time with 20 reps second time with 10.

2. Bear Crawl Ring of Fire on the center circle (Compliments of Cosmo)
1. 360 degrees of bear crawl with 10 merkins 2. 180 of boo boo bear crawl with 10 werkins. 3. repeat with other leg. 4. 180 degrees of crawl bear with 10 derkins.

3. quarter pounder – no cheese (compliments of Woodshack)

4. wheel barrow and fireman carry (compliments of Bartman)

battle buddy up – wheel barrow across parking lot for 5 spaces then 5 merkins. switch positions. Continue across lot. Return leg is fireman carry back. switch positions Half way back.

5. 11s on dog poop hill (compliments of Butters)

crawl bear up dog poop hill with easy ups at the top and squat jumps at the bottom (2 overhead hand claps between each rep).

MARY:
Boat/Canoe

Peter Parkers IC (x10)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I heard a story of a guy recently who was watching his car being stolen on a cold morning when he had left it running outside to warm up. He noticed the car being driven away through a window and out of instinct chased the guy down. The thief, being cold and disoriented, couldn’t put the car in park and eventually stopped the car but didn’t run away. The owner of the car after regaining possession of the vehicle saw the thief and rather than anger had felt pity for him. He was poor, homeless, delirious, cold and unable to think clearly. The story ended with with the car owner driving the thief to a shelter where he could get his needs met.

It took a week of this stewing inside my mind to realize how much this mirrored the Christmas story. God, rather than anger, had mercy, even when we were yet his enemy. Also, I consider the many times I look at people in anger instead of compassion.  Jesus said, “forgive them for they know not what they do.” Do I consider people as those who are suffering and lost?

MOLESKIN:

ANNOUNCEMENTS:

CMU Route 66

THE SCENE: It was mid 40’s and pretty.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Blockees x 5
Block Hammers 4-ct x 5
Split Squat x 5 per leg
Leg Lifts x 5
Derkins x 5
Curls x 5
THA-THANG:
CMU Route 66
Blockees
Block Hammers 4-ct
Split Squat per leg
Curls AMRAP for the 6
11’s on Waxjob Hill
1 Dry Dock 4-ct
Crawl Bear up
10 CMU OH Press 4-ct
Bear Crawl down
Did 2 rounds
MARY:
Arm up Flutters x 15 4-ct IC
Rosilta x 15 4-ct IC
Repeat x 2
COUNT-OFF & NAME-O-RAMA
12 men including a flying EH! Welcome, Potato!
CIRCLE OF TRUST/BOM:
Bring a positive attitude into your relationships. Even if I’m in a bad mood I find if I greet my wife with a smile, kiss and positive attitude then she reciprocates no matter her mood before.
MOLESKIN:
ANNOUNCEMENTS:

Bomb Shelter can have Amy back

THE SCENE: High 30’s and clear – warmed up real quick!
F3 WELCOME & DISCLAIMER Yup still not a professional!
WARM-O-RAMA:
25 side straddle hop – 4 count/IC

15 Baby arm circles – forward/backward – 4 count/IC

20 Tempo Squats – 4 count/IC

10 Merkins – OYO

THA-THANG:
Mosey to Big ball

Lunge/Burpee – 4/4, 4/3, 4/2, 4/1, 4/2, 4/3, 4/4

and then Amy showed up!

50 Squats

  • 10 burpees

lap around convention center loop

40 BBS

  • 10 burpees

lap around convention center loop

30 lunges (Alternating)

  • 10 Burpees

Lap around Convention center loop

20 Merkins

  • 10 burpees

lap around convention center loop

10 bear crawls between enter and outer bollard post of convention enter loop

  • 10 burpees

lap around convention center loop

once complete, we went back up the ladder starting with bear crawls. we do half the reps on the exercises and kept the burpees and lap the same.

MARY:
boat/canoe for about 45 seconds & that’s all she wrote

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Persistence – Nelson Mandela was arrested before he could finish his law degree. He spent 36 of the 37 year he was in prison trying to complete his degree.  Despite many obstacle, he persisted an completed his degree month before he was released from prison after the fall of apartheid government.

This isn’t just another, “keep your resolution post”, this is a persistence post. there are opportunities everyday to give up; Don’t give up! we all want to at time, yet in those moments of weakness we need to press in to the goal or task. We also need to have men around us that can keep us accountable of those goals.
MOLESKIN:
Image result for nelson mandela prison letters
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Persistence

THE SCENE: 42 degrees and cool.  Perfect weather

WARM-O-RAMA:

  • imperial squat walkers
  • baby arm circles forward and backwards
  • cherry pickers
  • SSH

THA-THANG:

  • 20 merkins and 20 squats w/2 burpees in the middle between each exercise.  Decrease by 2 exercises after each round.
  • 20 table rows and 20 flutter kicks – decreasing by 2 at each round
  • merkin/bear crawl across parking lot
  • Dry Docks and then hill run

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”  Calvin Coolidge

ANNOUNCEMENTS:
Cheat Sheet Granny and daughter. Ben who lost his wife. G-6 son