F3 Knoxville

JUCO wants more flutter kicks for Christmas

THE SCENE: Cold damp air 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward (IC) 4 CT x 15

Baby arm circles backwards (IC) 4 CT x 15

Side Straddle hop (IC) 4 CT x 20

Squat Calf raises (Twinkle Toes)  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Sophomore Hill

Surprise stop for 10 Smurf Jacks  OYO

Surprise stop for 5 Jumping Spiders OYO  

Surprise stop for 10 Smurf Jacks  OYO

Bernie to the top of the hill. 

Round 1: 25 Merkins then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 2: 25 BBS then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 3: 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 4: 25 Squats then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Bonus Round 5: 25 calf raises + 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things while waiting for the 6

Mosey to coupon pile 

Battle buddy – AMRAPs 

Round 1: Curls  / run to the top and do 20 single mountain climbers then switch with buddy

Round 2: Triceps with calf raises / run to the top and do 20 single mountain climbers then switch with buddy

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

“Wounded Bear” (Thanks to Pool Boy for naming this) – Line up along concrete curb and bear crawl with right arm and leg up, then flip around to the opposite direction to give the left side a turn, then back around to the right. 

Mosey back towards AO

Stops for 10 Smurf Jacks, 20 squats and a big stack of shoulder taps. 

Mosey with an extra lap around side parking lot. 

MARY:

Led by Pool Boy – Various swimming techniques on the pavement with the last 30 seconds of BBS. 

COUNT-OFF & NAME-O-RAMA

21 HIMs: Anchorman, Snaggletooth, 5K, Curveball, Judge Judy, Kick-Flip, Mermaid, Nadia, Pool Boy, Spotter, Guardrail, Mandolin, Trolley, Rocket, Booster, Chaco, Ground Control, Finger Food, Mailbox, Cortez, Ginger

FNGs: None
CIRCLE OF TRUST/BOM:

John 1:1-5

In the beginning was the Word, and the Word was with God, and the Word was God. 2 He was with God in the beginning. 3 Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome it.

What an amazing poetic and powerful introduction to Christ. 

I really want to challenge myself and you guys to focus on the true meaning of Christmas. The holidays have started and the pressure is on to get everything done. Presents, parties, etc. I have told my kids several times that I really want us to focus on Christ and others this Christmas. It’s easier said than done.

MOLESKIN:

Prayer request. Pool Boy – house closing and for him to continue to handle the divorce in a way pleasing to God.

ANNOUNCEMENTS:
December 7: 3rd F – We will have a Convergence at the Truck Stop that morning at 7 am to 8 am (instead of 6 am, when Truck Stop usually meets on Saturdays).  Afterwards, we will head to Two Rivers Church for breakfast (Bagels from Einsteins!) and a 3rd F message. The Truck Stop is located at Mayor Bob Leonard Park (west parking lot), 1725 Harrison Lane, Lenoir City, TN  37772.  

Checking In

THE SCENE: 33 degrees F, Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Inchworm Merkins, Little Baby Arm Circles

Jog across grinder, skip across grinder, bear crawl to CMU storage and claim one.

THA-THANG:

Mosey with your CMU on the Block Party circuit while stopping at the following 20 stations:

    • Bent rows x24
    • On the shelf x6 each side
    • CMU toe tap x67
    • Squats x24

    Road Block merkins, x18

    • Clean and press x12
    • Roll over merkins x6 each of 4 CMU ends

    Run to Springbrook fountain w/o CMU and then return to retreive CMU

    • Dead lift x6 per arm
    • Triceps extensions x12
    • Dips x24
    • Straight arm overhead lift x12
    • Upright rows x24
    • Burpee press x12

    Interlude: Mt Crumpet count off by 2’s.

    #1 run up, #2 farmer hold – switch.

    #1 Bernie up, #2 farmer hold – switch.

    #1 bear crawl up, #2 farmer hold – switch

    • Curls x24
    • CMU swing x12
    • Overhead press x12
    • Lawn mowers x12 per side
    • Squat press x12
    • Lunge to grinder with CMU

MARY:
Box Cutters, Floor Wipers, Flutter Kicks, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 15 HIMs including Knoxville visitor Umbro.
CIRCLE OF TRUST/BOM:
When I first started with Alcoa, Inc in 1974 the Engineering and Maintenance Manager was Dick Taylor.  In his late 40’s, Dick was three levels of management above me and reported to the Operations Manager.  Dick was sharp, energetic, smart, confident, experienced, driven, and demanding.  He was also introverted.  Like many of us, we are often required to function out of our personality comfort zone.  Dick did and he did it well.

Dick had the habit of touring around the plants to maintain a pulse on things.  Often he would show up in an engineer’s office, say hello, and take a seat.  And he would be quite.  We have heard of the pregnant pause.  This seemed longer.  When it happened to me the first time, I was taken off guard.  What did he want?  Why was he in my office?  What should I do or say?

In short order I started telling Dick what I was into from a work perspective.  I talked about the projects that were consuming my time.  I asked for any advice he might have.  After that we might get into a little conversation about life things outside of Alcoa, Inc.  Dick used these impromptu meetings to touch base, to learn some details, to connect with his entire staff.  Over a period of 5 years, Dick probably stopped in 3 or 4 times.  Each one got easier and more beneficial to me.  Perhaps for Dick also.

Years later I looked back at the time spent with Dick and it hit me that this is a good way for me to spend time with God.  Instead of Dick sitting across the room from me, what if it was God that just came in and sat down.  I know, He was there all the time, just like He is here as I type this.  But the difference is that I act like He is in front of me.  There are certainly things I need to tell Him; not for His sake since He already knows it, but for my sake.  By telling Him, I can bounce things off of Him, ask Him for advice, and understand His will for me.  I need that kind of relationship with God and I know He wants that from me.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

12 Days of Christmas – F3 style

THE SCENE: Overcast, 38°F, Feels like 36°F, Humidity 79%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Squats x15 IC
  • Cherry Pickers x10 IC
  • Little of this/that
  • Mosey around the park and out to the UMC Parking Lot.

THA-THANG:

12 Days of Christmas (Bonus points if you sing the exercises to the tune of the song)
Work your way through the song, Do exercise 1, then 2 & 1, then 3, 2 and 1, so on.

  1. Lap around the parking lot
  2. Burpees
  3. Hammers 4ct
  4. Carolina Dry Docks
  5. Iron Mikes 2ct
  6. Plank Jacks
  7. Mtn. Climbers 4ct
  8. Jump Squats
  9. Merkins
  10. Flutter Kicks 4ct
  11. Imperial squat walkers 4ct
  12. 8ct Body Builders

Repeat 12 to 1 one more time.

MARY:

  • 15x Hello Dolly
  • 15x Dead Bug
  • Boat canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we come out of this season of Thanksgiving, we are surrounded by a season of ‘mine, mine, mine’ instead of the season of giving. Strive in your life and your family to impart the spirit of giving instead of everyone always wanting for themselves.

MOLESKIN:

ANNOUNCEMENTS:
Convergence and 3rd F at Truckstop on Sat. It’s going to be a great event.

Thanksgiving 2019 at the Big Ball

THE SCENE: Clear and Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, and Baby Arm Circles
THA-THANG:

  • Mosey to the Amplitheater for 11’s – Box jumps and pull-ups
  • Stopped on the bridge on the way to the church for 25 Big Boy Sit-ups
  • At the church we played a little round robin with coupons.  Curls, Over-head presses and squats rotating to a different coupon each round.
  • Moseyed over to the new field area for some 4 corners with lunges mixed in.  Corners were LBC’s, squats, flutter kicks, and merkins
  • Mosey back to AO where Misfire demonstrated and lead 5 reps of the new Army standard merkin.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Be thankful and remember the benefits of the Lord.  His forgiveness, healing, redemption, love and mercy.  No matter what we are going through God offers us everything we need if we look to Him and rely on Him.
MOLESKIN:
Praying for people traveling for the holidays and Wilsons friend who was injured from a fall.
ANNOUNCEMENTS:

3rd F event coming up Saturday Dec. 7th at the Truck Stop.

The Burpily Feud

THE SCENE: Shorts Weather, but for real
WARM-O-RAMA: 

Those tricky SSHs where we do the last 20 in silence to see if everybody can count and stay focused. We came close, but it was 10 burpees for those of us who showed up on time (looking at you High Heels and Cheatsheet). Cherry Picker stay-downs, more baby arm circles than anybody wanted.
THA-THANG:
We moseyed low and slow, like Pele after Beaujolais. QIC stole a trick from the Lillydipper hisself and did some nickel-dime-quarters all the way to the Area 51 dropoff. Everest is for the kind of people who like wet feet and shaky legs; we were not those people.

Whatever else happens today, one thing went just right: 10 PAX came up on 10 CMUs up by the Esplanade construction. PAX choice CMU AMRAP. Question: where’s the only place Cheatsheet’s going to find singles? Answer: Wendy’s. Mans hits the double count every time. Don’t cheat yourself. Fist emoji.

Catch me if you can to the Cloud – thank you Curveball for not catching me the second time.

The Burpily Feud! No uhs, ums, pauses, or repeats.

Have a Nice Day on the 2 count.

My old college roommate Jack Webb showed up. I hate that guy.

Up the Little Hill and yours truly was shot.

MARY:
Who Mary?
COUNT-OFF & NAME-O-RAMA
10 good ones. Lillydipper, Rooney, Curveball, Choirboy, Abscess, High Heels, Mr Jinxy, Goober, and Cheatsheet, plus YHC.

CIRCLE OF TRUST/BOM:
Sic transit gloria mundi.
MOLESKIN:
Thanks men, for getting me out there again. I would not do any of it without you.
ANNOUNCEMENTS:
Convergence next week!