F3 Knoxville

Frozen Truckers

THE SCENE: clear sky, 10 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO, 25 SSH IC, 15 merkins IC, 15 Tempo squat IC

  • THA-THANG:
    Mosey to the soccer field where pax buddied up and took a lap around the field, on the side lines they wounded dragged to the corners and did 10 diamond merkins and on the end lines they fireman carried, stopping at half field to also do 10 diamond merkins.
  • on the second lap they sprinted the side lines and lunged the end lines, stopping at the corners and half field to do 10 ranger merkins.
  • we  then did 7’s across the field with burpees and smurf jacks
  • PAX then circled up on the center field where we did flutter kicks IC while one at a time they would run to the bleachers and do 10 dips, every other time someone finished dips PAX that were circled up would switch to a different core exercise (box cutters, LBC, ect.)
  • mosey once around the field.
  • PAX lined up on the end line and ran across the field stopping at every line and doing 7 BBS, and then back across the field doing ranger merkins
  • mosey once around the field
  • PAX again lined up on the end and did the same this time with 7 dry docks and back across doing 7 monkey humpers
  • mosey back to AO

 

MARY:
we did 3 minutes of boat canoe on my count followed by 25 box cutters IC
COUNT-OFF & NAME-O-RAMA
10 PAX no FNG’s
CIRCLE OF TRUST/BOM:
I shared how this time of the year for me at work is can be more stressful than normal and how I often times find myself complaining about my day to my wife. Being the amazing wife that she is she reminded me of how the Lord sends us blessings that the enemy will try to steal. I told the PAX how prevalent complaining is to people in our society and how it works to steal our motivation and drive to appreciate God’s blessings and to complete the things that God has planned for us. This is especially true in a group setting, one person starts complaining and it will spread like fire through the group robbing the group of its motvation to complete the task at hand.
MOLESKIN:
prayed for Iceman’s family member who suffered a stroke and also for Tank’s foot to heal.
ANNOUNCEMENTS:

West Hills meets the COW

One comment

THE SCENE: 14* and light wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog out around the greenway and back to start lot. Too cold to stand and stretch.
THA-THANG:
Multiple stations set up. Each weirdo has ruck on for each exercise. Move through each station and return to start to keep going. Each weirdo must take a lap up to the next lot and back down with the Casualty of War (the COW). PAX not on their COW lap continue moving through exercise stations. Stations as follows:

  • 60 pound sandbag – bag presses x10
  • 60 pound sandbag – rows x20
  • Battle ropes – x20 on four count
  • Squats x20
  • 50 pound sandbag – squat presses x20
  • Merkins x20
  • 60 pound sandbag – flutter kicks x20 on four count

Once all weirdos have taken a COW lap, PAX mosey up hill to narrow sidewalk.  Bear crawl up halfway, then Bernie Sanders the rest of the narrow sidewalk beside the Y entrance. Mosey back down to the pavilion.  Everyone performs 20 butt release squats on benches, then 20 step ups (10 each leg).  Exit pavilion and continue mosey around greenway in the opposite direction we usually go.  Once back to the original lot, repeat the same process as before.  PAX move through stations and repeat until all PAX have taken a COW lap.

Mosey around the greenway in the normal direction, with a jailbreak at the end just to empty the tanks.

COUNT-OFF & NAME-O-RAMA
8 frozen weirdos: Proton, Ratchet, Woodshack, A Rod, Switchgrass, Ivanka, Snorkel, Abort
CIRCLE OF TRUST/BOM:
Pray for Cap in his travels and Pfeiffer’s continued recovery

Music n Stuff

THE SCENE: Balmy 22 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps around the parking lot

BAC front and back x12 IC

Squats x10 IC

Greenway Mile 11’s with Merkins and big boys every sign

THA-THANG: Musical suicide

With each song, Pax ran between Point A and B for the entire song. At each point Pax performed:

  • Song 1 N2Deep/ back to the hotel- 10 burpees each side
  • Song 2 Jurassic 5/ sum of us -10 Froggie squats each side
  • Song 3 G Love and Special sauce / cold beverage – 10 big boys each side
  • Song 4 Doug E Fresh/ the show -10 Star Jacks each side
  • Song 5 beastie boys/ Paul revere – 5 burpees each side

MARY:
5 mins left for Mary, Hammy lead us in Flutter kicks x20 IC and some impromptu leg holds. Hello Dolly x20 and Side Tri Rises x 10 each side
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
As YHC have done F3 for 2 years now, I got into MY COMFORT zone with the Knoxville AOs. When Alcoa started, I thought it was great but selfishly wanted to stay at the AOs I was used to attending. I was open minded but still selfish about Alcoa started and it was out of my comfort zone because I did not know anyone except 1 or 2 guys. I cant tell you how glad I am for getting out of my comfort zone and getting to know the men of the Bombshelter. More or less, its a great example of getting out of your comfort zone. In reality to grow inside and out, we need to be out of our COMFORT ZONE most of the time. Everybody in F3 rocks and honored to be a part of F3! AYE
MOLESKIN:
Well, by asking Hammy to lead us in an exercise, Hammy got out of his comfort zone and is now ready to Q!!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Preacher is Back!

THE SCENE: Clear and cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Windmills, Twists to Stretch Back, Michael Phelps
THA-THANG:
Mosey to parking lot next to serpentine sidewalk.  We will do the following exercises in four separate corners of the parking lot.  We will bear crawl from corner one to corner two, run to all other corners.

  • Corner one:  20 American Hammers
  • Corner two:  20 Jump Squats
  • Corner three:  20 Hello Dollies (two count)
  • Corner four:  20 Smurf Jacks
  • Rinse and Repeat

Mosey to outdoor chapel.  We will do elevens, starting with 10 Mountain Climbers at one end of chapel and 1 Decline Merkin at the stage end of the chapel.

Mosey to start of Serpentine Sidewalk.  We will hop to first light, run next four, hop to sixth light, run next four, etc. in increments of five lights until we reach the park perimeter trail.  We will then do 20 Box Cutters as a group.

Mosey to start of Cardiac Hill.  We wild do the following, running up hill to reach each exercise:

  • 15 Big Boy Sit Ups at start of Cardiac Hill
  • 30 Baby Crunches at first turn
  • 15 Decline Merkins at second turn
  • 30 Bench Raises

Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Five men.
CIRCLE OF TRUST/BOM:
Discussed contemplative prayer.  It is different than prayer that we might otherwise practice.  Words may not be said, but instead we focus on God, thinking of perhaps just one thing, such as His power, glory or grace.  We may also repeat one prayer thought during the day as we go about our business of living.  An example might be saying silently to oneself, “God, thank you for your loving grace” occasionally throughout the day.  In this way, we are more likely to experience God throughout the day, not forgetting His presence in our lives.
MOLESKIN:

ANNOUNCEMENTS:
Preacher is back!!  His Achilles is improving and he joined us for his first workout in quite a few months.

Seadangus at Matterhorn

THE SCENE: Cold as a mug.

WARM-O-RAMA:
SSH IC

TEMPO MERKS IC

SOME HIGH KNEES AND  MICHAEL PHELPS

MOSEY TO MATTERHORN
THA-THANG:
SeaDangus

1 lap up Matterhorn followed by 5 Burp Skurps, 10 Merks, 15 Squats

2 laps ”  ”

3 laps  ”

4 laps  ”

Mosey back to AO with a quik stop for some derkins near the water

MARY:
We lost Mary in the battle. She gone
COUNT-OFF & NAME-O-RAMA
PAX 6
CIRCLE OF TRUST/BOM:

In many ways our lives today are better than they could have ever been. We can solve most of our problems quickly and efficiently. However, most of our pains and pleasures as well as the pursuits of these are devoid of meaning. I encourage you all to find ways to insert meaningfulness into your lives whenever you can. Certainly for me, F3 has been one avenue for me. There is a sense of community embracing the suck together. Reach out to old friends and try to encourage them to come out, or try to interact with them in another meaningful way. Live purposefully with intent and even the painful days will be worthwhile.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Alcoa/Murville Feb 24. Be there or be square