F3 Knoxville

7 Come 11

THE SCENE: 58 degrees with partly cloudy night skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Squat Walkers x10,  Overhead Clap x20, Cherry Pickers x12

Skip across parking lot and proceed to Waxjob Hill.
THA-THANG:
7’s on Waxjob Hill – Burpees to WWII Sit ups, run down – bear crawl up.

1/2 mile Indian run.  Front man carries 40# sandbag, man from back takes sandbag performs 3 squats while rest of group performs 3 WWII sit ups. The pack then catches up to front man to continue transfer routine.

11’s on the Grinder – Running the length of the Grinder (Had to modify due to CMUs being removed from the Bomb Shelter)

Three set of 11’s consisting of:

  • 2 Rocking Chairs ⇒ 20 Dips (increase/decrease by 2 at each end)
  • 1 Burpee ⇒ 10 Dry Docks
  • 2 Decline Merkins ⇒ 20 WWII Sit Ups (increase/decrease by 2 at each end)

In all three sets the 11’s were stopped before completion to move to the next one as time was running out.

MARY:
Flutter kicks x10, wide flutter kicks x10, box cutters x10, LBC’s x40, box cutters x10, LBC’s to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 10 battle hardened HIM’s.
CIRCLE OF TRUST/BOM:

Last time I reminisced about the last 10 years.  It was 10 years I was able to experience and Staff Sgt. Jason Dahlke was not.  He was killed in action while service in Afghanistan during 2009.  Today I want to talk about one of the major lessons I learned since that time.

I have always been “right.” Since I’m right either everyone agrees with me or they are wrong.  I got into some family trouble several years ago because of my “I’m right” attitude and it really caused some problems.  There were deep wounds and healing was not overnight.  It was a gradual process, took a lot of work, and a message to self hit me hard. Thankfully, the storm has been weathered and family relations are better than ever.

Life is not about being right all the time.  Sometimes (maybe most of the time) it doesn’t really matter.  What matters is listening to the other person(s) and picking the right battles.  It reminds me of my faith.  There are definitely essentials to the faith, but others are not. It seems to be the non-essentials that cause the problems in Christianity.  The division into denominations has mostly been the results of differences over non-essentials, the man made religion.  We should concentrate on the one place where Christians all come together – at the foot of the Cross.

MOLESKIN:
Ashley’s beloved dog may be near the end and will be a hard loss after so many years.
ANNOUNCEMENTS:
3rd F is March 30th at The Outlook, 716 20th St, Knoxville, TN 37916.  All area AOs will converge at the Asylum that morning before heading over to the 3rd F at 8:30 am.

Reglar Q

THE SCENE: Partly cloudy 50
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Three played leap frog with Sandy during pre-ruck. Three smart guys did traditional ruck before Q.

T-Plank Arm Circles x 10 Each direction, each arm

Imperial Squat Walker x 10 IC

Tempo Merkin x 10 IC

Overhead Clap x 30 (4ct) IC
THA-THANG:

Mosey to back lot.

Charles Bronson: Complete reps of exercise, run to first cone, bear crawl to second, run back and begin next exercise.

  • 50 SSH (4ct)
  • 50 merkin
  • 50 Burpee
  • 50 LBC
  • 50 Jump Squat

Mosey back to AO

11s: Inclined merkin/ declined merkin

3 Rounds of 20:

  • Box Jump
  • Side step up (10 each leg)
  • Bulgarian Lunge (10 each leg)

MARY:
8 Count Man Makers x 10 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have a lot to pray for/about these last few weeks. Write it down, make the effort to pray for those around you not just in F3.
MOLESKIN:
Luke 22: 44-46
ANNOUNCEMENTS:

Rocket_q_TheProject_radio_active_kraken

THE SCENE: nice clear day 40 degrees about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Wind mills

THA-THANG:

  • At dip station, half the line does dips while the while other half does 20 merkins
  • Reach the stage and discuss stations. Break into stations and complete task. Once done Bernie up hill do 5 burpees and forward slow run down to next station.
    • Station 1, big boys (20 – OYO)
    • Station 2, merkin, dry docks, diamond (10 each – OYO)
    • Station 3, Box jumps (15 – OYO)
    • Station 4, Body builders (15 – OYO)
    • Station 5, Kettle bell (20 – OYO)
    • Station 6, Triceps (30 – OYO)
    • Station 7, Biceps (10), single arm 10 each, OYO)
    • Station 8, LBC (25 – OYO)

Sprints in parking lot. Forward sprint, slow walk backward walk to starting line and call out exercise (player choice). We did this 7 times

MARY:
none
COUNT-OFF & NAME-O-RAMA

Crotch Rocket, Samaritan, Erector, Salad Boy, Wax Job, Snaggletooth, Chaco
CIRCLE OF TRUST/BOM:

At the Memorial at commemorative walk: Thinking beyond yourself: people working at secret city during wartime efforts saved many American lives. The thought was how to save your sons, daughters, neighbors and countrymen. In doing so, many lost their lives. Not our countrymen, but citizens of the world and children of God. At the Friendship bell, we talked about making amends for the atrocities that each country bestowed to the other. The challenge this week was to think about how we can continue this lesson by thinking beyond ourselves to not just our families and neighbors, but to the citizens of the world.

MOLESKIN:
prayer for Salad Boy’s mother
ANNOUNCEMENTS:
none

Mount Butterbilly

  • THE SCENE: Cool and Foggy (43 F)
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Short run and then (15 SSH’s, 10 Tempo Merkins, 5 or 6 Hillbilly’s, and 10 Cherry Pickers) in the crosswalk leading to Mount Butterbilly.
    THA-THANG:
  • 11’s on Mount Butterbilly….(Burpees at the top and 2 count Mount Climbers at the bottom)….3ish miles of awful 🙁
  • Short run back to the grinder for some Tibata 30 seconds step up and 30 seconds of Merkins for 2 rounds each.

MARY:
Ab-Kraken (Flutters 20, LBC’s 20, BBS 20, V-Ups 20) about 1.5 times around.
COUNT-OFF & NAME-O-RAMA
Eleven Enjoying some Rich Living at the Bomb Shelter!  Backup, Butterfingers, Cable Guy, Dreamer, Hammy, Moses, Pinocchio Sake, Snorkel, Tinman, Woodshack,
CIRCLE OF TRUST/BOM:
One of the most tragic things I know about human nature is that all of us tend to put off living.  We are all dreaming of some magical rose garden over the horizon-instead of enjoying the roses that are blooming outside our windows today.  -Dale Carnegie

One important source of unhappiness is the habit of putting off living to some fictional future date.  Men and women are constantly making themselves unhappy because in deferring their lives to the future they lose sight of the present and its golden opportunities for rich living.

-W. Beran Wolfe

Sally’s Super 21

THE SCENE: Low 40’s and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Tempo Squats x 25 IC

– Carolina Dry Docks x 20 IC 4ct.

– Lunges out and back

– Shoulder blasters

THA-THANG:
Mosey to tennis courts for Super 21s:

– 1 Merkin, run across court for 1 big boy sit up

– 2 merkins, 2 sit ups

– Increase by 1 rep each set until 21

– Pause after 10, 15, and 21 to keep the Package together and do 21 rest squats

The PAX crushed this so we had time for a set of Bearpees across the court:

– 5 bear crawl steps to 1 burpee, 5 steps to 2 burpees, and continue across court. Once we hit the other side, we crawl beared back with the same burpee intervals. Naturally, the PAX loved the burpee/bear crawl combo!

We spent our last few minutes squatting to ole Green Sally.

MARY:
– Box cutters x 25 IC

– Hello Dolly x 25 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed being content in our lives without being complacent. As leaders and HIMs we should strive to improve our own situations instead of waiting for someone else to step up.
ANNOUNCEMENTS:
The Equalizer is expanding to Monday & Wednesday, be sure to check it out. F3 Dad’s Camp is coming up in the fall so look out for that as well.