F3 Knoxville

Four Corner Journey

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
57 ℉ 57 ℉ 95% 4.2 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:
SSH – 26IC
Grady Corns – 20IC
Rockettes – 12IC
Cherry Pickers/Willie Mays Hays

THA-THANG:

Mosey to covered area by the church. Using the four corners of the sidewalk around the square.

Elevens in corners 1 and 3. Merkins and Squats
Four corners. Movement between corners always facing west. So karaoke both ways, mosey, and bernie.
1st – 15 4ct Mountain Climbers
2nd – 20 Squats
3rd – 10 T-Merkins
4th – 25 single count SSH.
R&R three times.

Tiny Decisions Workout Wheel – App on phone to randomly pick count and exercise.
Moving between corner 1 and 3. Wheel was spun by PAX and exercises where determined.
Ab stuff and variations of merkins and others.

50 Dips

4 – 40/50 yard sprints in parking lot. Increasing in effort level.

Head back to flag.

MARY:
2 minutes of Mary determined by PAX
5 burpees to finish.
COUNT-OFF & NAME-O-RAMA
14 Good Men.
CIRCLE OF TRUST/BOM:

A great many journeys are taken by choice. On the way towards the goal, remember that the path probably won’t be the one you originally expected to take. Enjoy the journey and all that getting to your goal entails. “I may not have gone where I intended to go, but I think I have ended up where I intended to be.” — Douglas Adams

MOLESKIN:
For Uncle-n-law and his family as they battle illness. For families of teen suicide. For friends suffering through potential divorce. Praises for co-workers and cancer free biopsy.  For my aunt who, on consecutive days, lost both her sister and husband over this past weekend. For men and women who are serving and have served in armed forces. And their families. For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Rainy Q at JUCO

THE SCENE:   60?!?!?  How?  Light rain.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans.
WARM-O-RAMA:

Phelps

KCP

Seal squats

Tempo Merkins

THA THANG:

Mosey to the new building.

6 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 3 LAPS

Round 5 – 2 LAPS

Round 6 – 1 LAP

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Hello Dolly in rhythm with the music.  Every time the lyrics say “Turn it Up” do one Heals to Heaven.

COUNT-OFF & NAME-O-RAMA

5 for bootcamp, 4 for Rush


COT:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”


MOLESKIN:

 

ANNOUNCEMENTS:

Dec 10 – Oak Ridge Christmas Parade – bring your kiddos and come be on the F3 float!

Dec 21 – Sunrise hike at Clingham’s Dome – see newsletter for details

Dec 24 – Christmas Eve Family Workout.  Bissell Park at 9:00AM

Jan 7 – Convergence at Bomb Shelter

Frosty The Swoleman

THE SCENE: Gloomy and Cold 31 Degrees.
F3 WELCOME & DISCLAIMER YUUUUUUUUUP
WARM-O-RAMA:
20 SSH, 10 Tempo Merkins, 10 Mtn. Climbers, 10 Tempo Squats, 10 Toe Merkins, 10 LBAC Foreward, 10 Hallelujah, 10 Morrocan Nightclubs, 10 Chatt. Cherry Pickers, 10 LBAC Backwards

THA-THANG:

PAX Divided into 3 groups of 2. Pax then completed a chosen exercise off the provided table that corrresponded with a Snowman part, then One Pax ran to their paper and drew that part of the snowman, until Snowmen were complete.

MARY:
Snowmen took up all our time.
COUNT-OFF & NAME-O-RAMA
6 Frosty Pax
CIRCLE OF TRUST/BOM:
Reflecting to the story of Mary, and Joseph. Focusing on the fear they mustve had, when they were met by the angel to discuss the plan that God had for them. Sometimes, we think that God is supposed to take our fear away, when sometimes he could be using that fear to call you. Faith is like a bridge. Sometimes it can be windy when your walking across, but the reward on the other side is so worth it.
MOLESKIN:
TAPS for Feeny’s cousin in Law, Spielbergs Wife and all our DL, DR, and Boiz we aint seen in a while.
ANNOUNCEMENTS:
Project’s Christmas Party this Saturday in Oak Ridge

Track Day at Shamrock

THE SCENE:   33 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • KCP
  • RFTS/LIH
  • Seal squats
  • Merkins
  • Mountain climbers

THA THANG:

Mosey to the track.

5 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

 

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 2 LAPS

Round 5 – 1 LAP

 

MARY:

PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 12 of the best men I know.

CIRCLE OF TRUST/BOM:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”

MOLESKIN:

ANNOUNCEMENTS:

How the Grinch Stole Juco

THE SCENE: 31 degrees and ultra-gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Cherry Pickers; Tempo Squats; Froyo (Frozen Yoga); Tempo Merkins
THA-THANG:

Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

** This time the grinch was there!  He made someone carry a ~12.5 lb weight vest for a lap around the building and hand it off the ‘fun’ to a different victim.  Stop drop and burpee for all if the vest stops moving or someone does two laps in a row!

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Heels to Heaven
    2 Big Boys : 1 H2H
    5 LBC : 1 H2H
    1 hash = 10 H2H, 20 BB, 50 LBC
    40 hash marks required
  • Spidermans
    20 merkins : 1 SM
    30 knee merkins : 1 SM
    1 hash = 1 SM, 20 m, 30 km
    40 hash marks required

** Ahh, but the Grinch’s heart grew three sizes that day.  He took the weight vest back and cut the number of required hash marks in half.  It’s a Christmas Miracle!  Thanks to the grinch’s kindness, the mission got accomplished just in time!

Victory Rugby Shuttle Run back to the flag

MARY:
Did some Freddies in the middle of our shuttle run back, but arrived at the flag right at time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Daily Bible Verse:  “Sink your roots in him and build on him.  Be strengthened by the faith that you were taught, and overflow with thanksgiving.”   Colossians 2:7 (GW)

Attitude of Gratitude (by Rick Warren).  An attitude of radical gratitude is God’s will for you because it develops your faith.

How does gratitude develop your faith? It happens when times are tough—when things don’t make sense, when you can’t figure it out, when your prayers are unanswered, when everything is going the way you didn’t want it to go. It happens when you can say in those circumstances, “God, I know you’re in control. I know you love me, and I know you can bring good out of this. I’m thankful that you’re bigger than my problem.”

Anybody can thank God for good things. But if you can thank God even in the bad times, your faith will grow stronger as your roots go deeper.

Habakkuk was going through tough times. He said, “Though the fig tree does not bud and there are no grapes on the vines, though the olive crop fails and the fields produce no food, though there are no sheep in the pen and no cattle in the stalls, yet I will rejoice in the LORD, I will be joyful in God my Savior” (Habakkuk 3:17-18 NIV).

In the midst of all the bad things that went wrong, Habakkuk rejoiced. What caused his gratitude? He decided to find joy in God: “I will be joyful in God my Savior.”

When everything else stinks in life, you can be grateful because the Lord is your Savior. He will pull you out. You are not alone. He hasn’t abandoned you. Give thanks to God!

Can you thank God when life stinks? That is the ultimate test of the depth of your faith. When you’re going through tough times, don’t look at what’s lost. Look at what’s left—and be grateful for it!

You can be thankful to God just for who he is. He has promised to see you through those tough situations, and your faith will grow even stronger because of it.

Colossians 2:7 says, “Sink your roots in him and build on him. Be strengthened by the faith that you were taught, and overflow with thanksgiving” (GW).

God’s will for you is radical gratitude—giving thanks in all things. Radical gratitude honors God, creates fellowship, and develops your faith.

Prayer:  Sovereign Lord, “though the cherry trees don’t blossom and the strawberries don’t ripen, though the apples are worm-eaten and the wheat fields stunted, through the sheep pens are sheepless and the cattle barns empty,” may I sing joyful praise to You. Because I’m counting on Your Rule to prevail, I take heart and gain strength. Amen.

MOLESKIN:
Props to Wanderer for coming out while working through the ankle injury.  Prayers for those sick and injured.
ANNOUNCEMENTS:
None