F3 Knoxville

Rock elevators

THE SCENE: 32…slight breeze….COLD!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Squats (4ct) x 20 IC
  • This/That stretch

THA-THANG:

  1. Mosey to the corner below Asylum building.
    • Burpee Mile – start with 1 burpee at first light pole and +1 at each successive pole.   Stop at the white trailer at the base of Everest.   Total of 14 poles = 105 burpees!
  2. Mosey up Everest….forward first half, Bernie Sanders 2nd half
  3. Circle up and each man grab a rock for some elevators on the long hill.
    • Stop 1:  25 curls
    • Stop 2:  25 curls, 25 OH Press
    • Stop 3:  25 curls, 25 OH Press, 25 Goblet Squat
    • Stop 4:  25 curls, 25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 5:  25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 6:  25 Goblet Squat, 25 Merkins on Rock
    • Stop 7:  25 Merkins on Rock

MARY:

  • Flutter kicks x 25
  • Hello Dolly x 25
  • Slutter kick x 25
  • 1 minute of AMRAP LBCs

COUNT-OFF & NAME-O-RAMA
16 PAX:  Quickbooks, Archie, Umbro, Rainbow, Neutron, Pusher, Bluebird, Booster, Streak, Doublewide, Snitch, Catgut, Cheatsheet, Rusty, Bunny, Bartman

CIRCLE OF TRUST/BOM:
Yesterday was Pearl Harbor day….which means to today is the day President Roosevelt addressed our nation and declared that we were officially at war.   Yesterday our country was caught sleeping, but today we began to pull ourselves up out of the ashes and prepare for what is likely our finest hour on the world stage.  The bible is full of characters who had to pull themselves out of the ashes as well:  Joseph, David, Moses, Job, Peter….the list goes on.   The challenge for you today is:  what are you going to do about challenges you face on a daily basis?   Are you going to wallow because of yesterday’s failures and hardships or are you going to pick yourself up, be a man, and do something about it?   The choice is yours.

MOLESKIN:
Special prayer for Ratchet’s family as they’re dealing with the loss of their home in the California fires.

ANNOUNCEMENTS:
3rd F event tomorrow at the Outlook…..be there!!

Are you ready for me? ‘Cuz I’m ready for you!

THE SCENE: Just about 33 degrees.  A hair above freezing.
F3 WELCOME & DISCLAIMER
Welcome Eric Rice!
WARM-O-RAMA:
Grab some CMUs, then a pretty standard warmup.
15x normal speed SSH IC
10x more high speed SSH IC
High knees for a while
7x Al Gore Tucks (new record!)
10x Hindurkins IC
Round-the-clock Merkins (circle up, one merkin on each CMU, plank shuffle right to next CMU)

Mosey with CMU to the Grinder
THA-THANG:
Cone lines set up 35yd apart, split into 2 teams. Half the CMUs at each line.
Disciple playlist on the Jambox:

During each song, do 15 reps of corresponding exercise, then travel by specified mode to other line and steal one CMU.
When track changes, switch to next exercise:

Track Exercise Travel
Game On Burpees Bear
Battle Lines Iron Mike carioca
Rise Up BBS sprint
Wait over Tuck jumps Bernie
Worth the Pain Ranger Merkins Gorilla
Unstoppable American hammers 4ct carioca
Worth it all Monkey Humpers 4ct Rev Bear

One more track:  Lay My Burdens.  Mosey around the park with CMUs.  During chorus, lay your burden down, and lay your body down.  While laying down, do BBS.

MARY:
Just a little time for Mary:
Row Your Boat (balanced on CMU) – 6x through song
Slutter Kicks x20 IC
One minute left! Cash out with LBC OYO
COUNT-OFF & NAME-O-RAMA
14 PAX Strong! Welcome to FNG Squatter (Eric Rice)
CIRCLE OF TRUST/BOM:
A lot of the music in the Q today has to do with standing strong, persevering, and fighting because it’s worth it. But we need to make sure we are fighting the real enemy. Sometimes that might seem like a coworker who’s always trying to undermine you, and disagreeable neighbor, someone who’s wronged you, even sometimes your spouse or kids. But Eph 6:12 tells us, “For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.” Remember who we’re fighting, who we’re fighting for, and ultimately where our power comes from – the One who has already won the war!
MOLESKIN:
The Jambox speaker sounds a lot louder in the house than out on the Grinder. PAX could barely hear the track change. Time to update the Christmas list…
ANNOUNCEMENTS:
3rd F this Saturday. Carpool from the Bomb Shelter following beatdown!

What 2403 means to me…

THE SCENE: 35 chilly and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse, battle buddy up, grab your CMU and head to the hockey rink
THA-THANG:
What 2403 means to me…

Dora style

  • 100 Burpees/farmer carry
  • 200 BBS/farmer carry
  • 300 Bent over Row/run
  • 400 Merkins/run
  • 500 Squats with CMU if possible
  • 400 Gas pumps/farmer carry
  • 300 Curls/run
  • 200 Over head press/run
  • 3 Burpees

COUNT-OFF & NAME-O-RAMA
Welcom FNG Blowhole
CIRCLE OF TRUST/BOM:
On December 7, 1941 American’s on the east coast woke up to learn that the Japanese had lead an unprovoked attack on our country.  It was later learned that in the attack 2403 Americans were killed.  And our country went to war.

The attack caused thousands upon thousands of men to volunteer to go out and defend their country, states, cities, families and ways of life.  Gallantry was seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, or maybe a few close to us like wives and kids.  We live to make money, buy a house, drive a fast car, or sometimes old car…  But rarely do we live for each other and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends.  Time after time these men jumped on grenades, charged enemy entrenchments, and gave their lives so others could live.  They died for their friends.

That makes me think of F3 and the friends I have made here, but also of John 15:13 where Jesus says:

“Greater love has no on than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means because He died for our sins He knows all of us intimately.  Which means we are all His friends.

MOLESKIN:
If you didn’t get your reps in do them.  Not for me but for the 2403.

PRAYER REQUESTS:
Ratchet’s in-laws who lost their home in the fire in CA.

Mayberry’s grandmother who is headed to hospice.  And his Dad and Aunt as they prep for that.

All our brothers who were missing in the gloom this morning.

Downtown Potluck

THE SCENE: Temps in the 30s. Dark and mysterious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20

BAC x10 each arm

Squat x20

Merkins x20

Mary Catherines x20

Monkey Humpers x20
THA-THANG:
Numbered off and moved as unit throughout Market Square and Gay St. Made several stops along the way and did 3 different exercises at each stop in cadence for 10 reps (4ct). First exercise at each stop was led by Q. 2nd and 3rd exercise at each station were led by a different PAX

  • Stop 1 (TVA): Merkins (led by Q), Monkey Humpers (led by PAX 1), Hello Dollys (led by PAX 2), 10 burpees on your own
  • Stop 2 (Market Square stage): Single leg squat (Q), Incline Merkins (PAX 3), Carolina DD (PAX 4)
  • Stop 3: (Tupelo Honey): Bobby Hurley (Q), Mary Catherines (PAX 5), Flutterkicks (PAX 6)
  • Stop 4 (Union Ave.): Tuck Jumps (Q), Diamond Merkins (PAX 7), Squats (PAX 8)
  • Union Ave Hill: 2 groups: Group 1 does 10 Mary Catherines at bottom of hill in cadence (led by PAX 9), then Bernie Sanders to top of hill where Group 2 is doing flutter kicks in cadence (led by PAX 10). Groups switch and Group 1 does flutter kicks at top until they are tagged by Group 2.
    • 2 Rounds
  • Gay Street: Partner Wheelbarrow to first lamp post. Switch and go to 2nd lamp post. Lunge to third lamp post, Sideways monster walk to 4th lamp post, Sideways monster walk to 5th lamp post facing other direction.
  • Stop 5 (Market Sq. Parking Garage): Monkey Humpers (Q), Squats (PAX 11) Merkins (PAX 12),
  • Stop 5 (Convention Center): Merkins (PAX 13), Carolina DD (PAX 14), Merkins (PAX 15)
  • Return to AO

COUNT-OFF & NAME-O-RAMA
17 PAX; 1 FNG–>Tinkle
CIRCLE OF TRUST/BOM:
Bless 3 people this week. Bless=to add strength to one’s arm. How: relieve someone of a burden in their life

Bring your Rock to Work Day

THE SCENE: Low 30s and clear.  Perfect weather to wake you up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20, with a stop, regroup and restart

CP x 10

BAC x10, forward and back

Little of This and That, waiting on Archie to join us

Tempo Squats x15

Tempo Merkins x15

THA-THANG:

  • Mosey to the rock pile, pair up (Sorry, Archie!)
  • Partners grab a good sized rock, make friends and give it a name.
  • P1 takes rock to the top of the space station to show it the view while P2 does set of 20 Merkins, 20 Hello Dollys and 20 Lunges.  Switch up
  • Mosey with your pet rock (switch carrying as partner needs) to station 1
  • Station 1:  20 BBS, feet to feet with partner, handing off rock every other time
  • Mosey to Station 2
  • One partner runs to front door of Asylum and rings the door bell while other does squats or overhead lifts.  Swap out, rinse and repeat.
  • Mosey to Station 3, back to back with partner, rotating and handing rock back and forth x 20. (I’m sure there’s an F3 name for this, but I have no idea what it is).
  • Mosey up the hill back to the rock pile.
  • P1 runs to the space station while P2 does curls, then switch out.  Then say bye to your pet rock.
  • Mosey to AO, where there’s time to Bernie up the hill and back down.

MARY:
Gibbler leads us in some American Hammers.  Around 30 but I lost count.  Some box cutters and a little boat canoe
COUNT-OFF & NAME-O-RAMA
7 strong.  Gibbler, Code Brown, Streak, Archie, Waffle House, Crab Legs, Charmin
CIRCLE OF TRUST/BOM:
Dealing with our kids can seem like a cage match (especially during puberty) and tests ourselves as fathers.  A couple of key things for us Dads to remember:  Don’t exasperate our kids, but instruct with God’s Word (Ephesians 6:4) and remember that “A gentle answer turns away wrath, but a harsh word stirs up anger.”  (Proverbs 15:1)
MOLESKIN:
Shout out to our pet rocks today:  Coolio, Peter, Rocky and Apollo Creed.
ANNOUNCEMENTS:
2nd F event this Saturday after the Big Ball.  No Asylum this Saturday.