F3 Knoxville

Living an abundant life (with lots of coupons)

THE SCENE: asylum, clear and cold (14F).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 loops around the parking lot, then pick up “coupons” (firewood blocks from the back of a truck) to be carried the whole workout.

SSH 30 reps with coupons

Slow merkins 5 rep with star pose both sides

big arm circles both arms with coupons

mogul jumps over coupons 10 reps 4 ct

TIE Bombers (lunge position with baby arm circles with coupons 15 forward and 15 backward)

Skaters (4ct) 15 reps with coupons optional

Wide merkins and narrow merkins 10 ct over coupons

5 more slow merkins

 

THA-THANG:

Buddy up with Battle Buddy then Cadet salute holding coupons with pax bear-block crawling thru the tunnel

mosey to the playground:

11’s pistol squats(alternating both legs/11’s Star jacks (coupons) and CDD’s

mosey to pavillion

11’s rows and dips/11’s flutter kicks(4ct)BBS

mosey to far parking lot.

yonder in the distance lay 3 logs with musher harnesses attached…

8 volunteers drag the logs around the lot while the other pax does Burpee Merkin ladders until all the logs are back,

rinse and repeat with new volunteers x1

mosey back to the AO

MARY:
plenty of abs in the 11’s of flutter kick and BBS earlier
COUNT-OFF & NAME-O-RAMA

21 PAX strong

Charmin, Frenchie, Mogul, Ribbed, Coolio, Gardener, Woozy, Cheatsheet, Catgut, Fabio, Gibbler, Denied, Fur Coat, Tollbridge, Pusher, Bowflex, Doubtfire, Beans, Rainbow, Code Brown

 

CIRCLE OF TRUST/BOM:
Abundance. It is hard to beat the true fellowship at 5:30 AM experienced in the PAX, Though no one can afford their salvation, abundance comes through application of discipline in each area of the heart, soul, strength and mind.  “I came that they may have life and have it abundantly” John 10:10

Tour De Park

THE SCENE: 9 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Seal to Predator Jacks  x 15 4-count IC  (arms out front hand together, jack down into a wide squat)

Suicide Combo, fwd 3, bck 2:

Sprint Suicides

Bear Crawl suicides

THA-THANG:

Tour de Park – start towards the fountain 5 stops: 1. Right around the corner from fountain 2. Far back side of park 3. Mt Crumpet 4. Sidewalk straight to grinder 5. In front of the church

Extra stop at rock pile for some shoulder work:

  • Rock Pile Shot Put x 20 each arm
  • Rock Pile arm circles fwd/bck x 20 each
  • Rock Pile fly-row-press-rev curl

(active rest: duck walks, bernies, plank, al gore)

10 reps each of the 5 stops:

  • Burpees
  • Dry Docks
  • Roll up v up
  • Diamond Merkins
  • Squats lateral side to side

MARY:

In and Outs x 20 4-count IC

COUNT-OFF & NAME-O-RAMA
9 PAX no FNGs

CIRCLE OF TRUST/BOM:

Some Wise Quotes

When you talk, you are only repeating what you already know. But if you listen, you may learn something new – Dalai Lama

Self-discipline begins with the mastery of your thoughts. If you don’t control what you think, you can’t control what you do – Unknown

There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live – Dalai Lama

Open-minded people don’t care to be right, they care to understand. There’s never a right or wrong answer. Everything is about understanding – Unknown

The true mark of maturity is when somebody hurts you and you try to understand their situation instead of trying to hurt them back – Unknown

MOLESKIN:
ANNOUNCEMENTS:

Looking Back

One comment

THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  Locomotive Breath by Jethro Tull

  • Baby arm circles – 20x both rotations
  • SSH 20x – 4 count
  • Tempo Squats – 20x
  • Tempo Merkins – 20x
  • Imperial Squat Walkers – 20x

THA-THANG:  Whipping Post by The Allman Brothers Band Live at the Fillmore East

  • Indian run to Mt. Crumpet (2x sprint to front)
  • Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
  • Mosey to fountain center – 10 dips, 10 merkins, times two reps
  • Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
  • Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back.  (Two repetitions.)

 MARY

  • Hello Dolly’s in cadence 20x
  • Leg lifts/box cutters on command
  • Bicycles
  • Superman/Banana
  • Little baby crunches

COUNT-OFF & NAME-O-RAMA
17 including FNG “Tinkle” and renamed PAX “Pup”
CIRCLE OF TRUST/BOM:
I read my response to an email chain with a former boss from April 17, 2003.  Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home.  In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently?  Do you find joy in the here and now?

What we make of life is mostly above our shoulders.  How much better would it be if we let our hearts rule!  How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing.  Parents are teachers, bosses, and friends to them but the emphasis must be on the first two.  They can find friends elsewhere but they can’t find other parents.  What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past.  Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it.  Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3.  I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this.  I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3.  I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP February 24, 2018

4-Corners meets the Fox

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional


WARM-O-RAMA:
25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Standard Work Day

THE SCENE: Overcast 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 IC

Tempo Squat x 10 IC

SSH x 30 IC

Imperial Walker x 10 IC
THA-THANG:
Wheel of Animal Walk:

  • Frog Hop across parking lot (hands on head). 10 Merkin on curb
  • Bear Crawl across parking lot. 10 merkin Left hand on curb
  • Duck Walk across parking lot (hands on head). 10 merkin Right hand on curb
  • Crab Walk across parking lot. 10 merkin with feet on curb

Super 21: Perform 1 squat/1 BBS, 2 squat/2 BBS, etc

  • Squat/BBS Reps 1-10
  • 21 standard merkin
  • Squat/BBS Reps 11-15
  • 21 CDD
  • Squat/BBS Reps 16-18
  • 21 Ranger Merkin
  • Squat/BBS Reps 19-21
  • 21 Mountain Climbers (4 ct) IC

Suicide Ladder:

  • Sprint to first cone and back and do 10 Monkey Humpers
  • Sprint to second cone and back and do 15 burpee
  • Sprint to third cone and back and do 20 smurf jacks

Lunge down length of long parking lot and Bernie back

11s: Dips and inclined merkins at planters

MARY:
Flutters x 30 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Our actions/decisions affect more than just ourselves. The effect on those around us to people beyond what we can see or ever know is unknown. There are consequences to our actions. Jesus Christ took the punishment for all sin. He took all of it before we knew Him out of love. Accept you mistakes, deal with the consequences, seek forgiveness. Above all know you are loved and you can get up and continue to move.
MOLESKIN:
Pray for friends step-son as he deals with decisions he has made.
ANNOUNCEMENTS:Fast-N-Easy VQ Thursday!!!!!