F3 Knoxville

Stolen Volvo? Just another Monday at The Equalizer.

THE SCENE: Met at bathhouse due to abandoned Volvo & the associated sheriff’s deputies. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • cherry pickers IC

THA-THANG:

  • Bearmuda Triangle – THREE rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad

COUNT-OFF & NAME-O-RAMA

PRAYER

Christmas Is In The Cards

THE SCENE: Low 50s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20 IC; Tempo Squat x10 IC; Mosey to Oval Office with CMUs

THA-THANG:
Draw a card and do the exercise that matches. Keep drawing cards until recover is called. All number cards are x2.

  • Diamonds – Australian Snow Angel
  • Clubs – Elf On A Shelf
  • Spades – Dancing Polar Bear
  • Hearts – Coal Digger
  • All Jacks – Workshop Stairs x5
  • All Queens – Polar Bear Crawl
  • All Kings – Santa’s Toy Sack x15
  • All Aces – Burpees x20

MARY:
Overhead Clap x50 IC;  Seal Clap x25 IC; Grady Corn x25 IC; Boxer Jack x10 IC; Burpee x10 OYO

COUNT-OFF & NAME-O-RAMA
8 HIM for the beatdown plus a Pinocchio sighting getting some ruck work in!

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

MOLESKIN:
Smuggler’s mother-in-law having breast cancer surgery on Thursday

ANNOUNCEMENTS:

Maryville Christmas Parade on 12/3; Ugly Sweater Beer Ruck on 12/10

The Very Nice List Returns

THE SCENE: Balmy 40s. Ground still pretty damp from all the frost and dew
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, Soccer warmup lap (high knees, butt kicks, etc.)

THA-THANG:
Ran over to Mt Crumpit. Found a mysterious wrapped gift under the big tree (in retrospect, probably from the Grinch). The gift had a deck of cards and a card that read (so we had to run back to the grinder for CMUs, my bad…):
♦ Burpees Regular
♥ OG Burpees (no push-up) with a tuck jump
♠ Blockees
♣ Mr. Spectacular
2-4 = Trips up the hill
Face = 10
A = 20

MARY:
10 of everything in cadence. Flutter kick/block press, Block up Hello Dolly, Rowers, knee to opposite elbow, superman pulse, monkey humpers, LBCs for time

COUNT-OFF & NAME-O-RAMA
8 PAX: 2 back from out of town, 1 down range, 1 FNG (Speed Racer)

CIRCLE OF TRUST/BOM:
I’ve gotten flack over the years for telling my kids that Santa isn’t real in the mythical, delivers presence sense. This makes interactions with other kids awkward, but I have a reason. To me, the whole believing in Santa thing feels like a cheap knock off of the real thing to believe from this season. A truth much more profound and amazing than the Santa game (we call it a game of pretend in our house that many other people around the world like to play each year). It’s odd to me that we will get into discussions over Santa more quickly and fervently than reveling in the true story of God becoming a man. Just ask around for a little while and you’ll find that the vast majority of people do not believe in Santa, yet are willing to keep up the illusion for the sake of “Christmas Spirit”. I think of the whole quote from one of the Santa movies where the kid asks, “Have you ever seen a million dollars? Well than how do you know its real if you’ve never seen it?” The dude in the movie is stumped, but it’s a simple fix. He just asks around a small amount, and he could go see a million dollars if he really wanted to (or at least meet someone with access to a bank vault who could go have a peek and report back). Yet with the story of Jesus, we have eye witness account from hundreds of people, documented in some of the most historically validated documents in all of antiquity, and we don’t want to even talk about it? Okay, let me hop off my soap box now. The main point is this: I don’t perpetuate the Santa myth because something so much more interesting has happened. Myth became reality in the person of Jesus, born in Bethlehem, and changed the entire world. And more significantly, saved a wretch like me. Merry Christmas everyone. And happy holidays to those so inclined to have a faith in something different than I do (even Santa ;P)
MOLESKIN:
N/A
ANNOUNCEMENTS:
Maryville Christmas Parade

Gift of desperation

THE SCENE: clear cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack’s × 10
  • Baby arm circled
  • Cherry pickers

THA-THANG:
On a track, one pax run counter clockwise with a weight pack. The other paxs run clockwise,  when the pax with the pack passed the others, he calls out an exercise for 20 reps.  When the pax with the pack gets back to the start, they drop the pack and the next person to pass it, picks it up and runs counter clockwise calling out exercises as they pass others. Continue until recover.

MARY:

  • Wheel of pain
  • Wheel of merkins
  • Flutter kicks
  • Lbc for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God is a good and gracious Father. He provides for us and shows us grace and forgiveness.  God will also allow pursue when we stray from Him. However, if we are stubborn, He will allow us to walk away leading to a place of hardship. But God’s love is unconditional and He will always meet us in our desperation.
MOLESKIN:

ANNOUNCEMENTS:
Bunch of stuff

Extreme Dora with a sled

THE SCENE: Light wind with a temp around 38.  Sunrise coming up over the lake.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Holding ALGORE, did disclaimer.  Warmup included SSH, halleluiahs, mountain climbers, LBAC forward, tempo squats, LBAC backwards, Willie Mays Hays, tempo merkins, toe merkins, Knoxville cherry pickers, Chattanooga cherry pickers, Sampsons
THA-THANG:
Mosey approximately 100 meters.  While one HIM is pushing a sled (80lbs) 100 yards, the other HIMS do the exercises the Q calls.  Every HIM had a CMU.

Exercises called:

  • Goblet Squats with CMU
  • Push Press with CMU
  • Thursters with CMU
  • Curls with CMU

After a run to the fort, added another 45lbs to the sled.

  • Bent over rows with CMU
  • Burpees (no CMU)
  • Little Baby Crunches with CMU

After completed exercises, Q added 2 CMUs to sled and the HIMS encouraged the Q for the entire 200 meters.

Mosey to circle (100 meters)

MARY:
30 second plank hold.
COUNT-OFF & NAME-O-RAMA
9 HIMS including a FNG now named Iron Chef.
CIRCLE OF TRUST/BOM:
Psalm 98:  HOPE.

We have a need for hope, a giver of hope, a gift of hope and the response to hope.

MOLESKIN:
Curious George heads out to the Marines on December 8th.  Prayed for him specifically.
ANNOUNCEMENTS:
Be at #rampart at 5:15am Monday for a beatdown and 5:30pm for the Kingston Christmas Parade.