F3 Knoxville

A.K.A.

THE SCENE:   Mid-50s.  Rainy, thundery, lightningy.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
Seal claps x 10 IC
Knee Tap Merkins x 10 IC
Tempo Squats x 10 IC
Lunge Runners x 10 each leg IC
Projectivator x 10 IC

THA THANG:
Dodge the lightning and head to cover under the senior center veranda.

Last week, Erector started a ridiculously hard pyramid workout.  We didn’t even get halfway through….  Time to pick-up where we left off…at lunges (i.e. Round 6 of the pyramid).  Instead of running a lap between Rounds (Erector’s plan), we’ll bear crawl the length of the veranda.

The pyramid was;
20 Merkins
20 Squats
20 Mountain Climbers
20 Flutter Kicks
20 Diamond Merkins
20 Lunge
20 Burpees
20 Freddy Mercury

We finished 7 more rounds – 800 reps and a bunch of bear crawls.  180 burpees between the three of us (Yeeeessss, Mermaid….we will log them….) 

MARY:
Hillbillies
Hello Dollies
BBS
Sleeping Hillbillies

COUNT-OFF & NAME-O-RAMA
3 HIMs

CIRCLE OF TRUST/BOM:

Early in the biblical story of Daniel, the nation of Babylon besieges Jerusalem – plundering the Temple of God and kidnapping some of the noble families.  Among the captives brought back to Babylon were Daniel and his three friends; Hananiah, Mishael, and Azariah.  Once in captivity, they were given new names to conform to the culture; Belteshazzar, Shadrach, Meshach, and Abednego – and placed into service of Babylon’s King Nebuchadnezzar.

Two years later, Nebuchadnezzar had a nightmare and issued a threat to his sorcerers and counselors (whom Daniel/Belteshazzar was then among), “Tell me what my dream was and what it means – or you’ll be torn limb from limb and your houses destroyed…”  Picking up in Daniel 2:17-18, “Then Daniel went home and told his friends Hananiah, Mishael, and Azariah what had happened. He urged them to ask the God of heaven to show them his mercy by telling them the secret, so they would not be executed along with the other wise men of Babylon.”  When he was in trouble and needed true friends to pray with him, Daniel found the three men whom he knew like none other.  He had a history with these men, and he called them by names that few others in Babylon knew them as; Hananiah, Mishael, and Azariah.

Some of our F3 culture is, admittedly, peculiar – like calling each other by nicknames.  But I love it.  That nickname marks you in a distinctive way, and those who identify you by your alias know you as few others do.  We know you as a man who is willing to time-and-again slide from his warm bed to better himself and his friends.  We don’t care about your career, your education, your stuff – or your mistakes, your history, your insecurities… Instead, we value your authenticity, your humility, and your determination to get better in all facets of life.  Your vulnerability during a Word impresses us more than your physical intensity during the Q.  We know you as few others do.  

In the gloom, the relationships are as exceptional as the names are unique.  I know that men named Erector and Snaggletooth will get out of bed and do burpees with me in the lightning and pouring rain.  Men named Mailbox and Rocket challenge me to be the best version of myself that I can be – physically, relationally, spiritually.  Men named Samaritan, Slappy, and Guardrail pray for my family and pray that I will be more like Christ each day.  Those men all know that KickFlip is praying for their vitality and he has their back during any trouble that may come their way.  If help is needed, I hope I’m at the top of their call lists.

Out here, you are known in a unique way – which is why you are known by a different name.

MOLESKIN:

Don’t blame me…blame Erector!

Prayers for Rocket and his mother, for Spotter/Gump and their mother, for the health of each other’s families, for each other’s patience

Hat tip to Brad Raby

ANNOUNCEMENTS:

Waxjob Mile

THE SCENE: Mid 50’s and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hand release Merks x 10

Inchworm Merks x 10

Jumping Spider Knees x 10

SSH x 12

Box Squats x 10

THA-THANG:

Triple 11’s on Waxjob Hill

WW2s and Low Peter Parker’s 4-ct

Iron Squats and Prison Get-Ups 4-ct

Diamond Merks and T-Merks 4-ct

If you get done early make a lap around the outfield and start over.

MARY:
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Do over with miles and burpees

THE SCENE: Warm and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 cherry pickers

50 SSH
THA-THANG:
mosey to the back of the strip mall

  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Run the length of the front of the mall and a door is a Burpee = 10
  • Run over to the base of jucomanjaro
  • Bernie up to the first light poll
  • bear crawl for a 30 count
  • mosey to the first turn off.
  • 10 count
  • mosey up to the power lines and do BBS waiting for the six
  • Bernie up to the top
  • Mosey back to the bottom stopping to do 20 4x Pickle punders at the power lines, turn off, and light poll.
  • Mosey to the front of the strip mall
  • Run the length of the front of the mall and a door is a Burpee = 10
  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Mosey to the parking lot
  • a modified route 66 every light we pass in the parking lot we do 5 4x monkey humpers
    • one round
  • start at the top of the row and bear crawl to the nextt light
  • crawl bear to the next night
  • bear crawl to the final light

Mary time head back to the AO

MARY:
40 hello dollys
COUNT-OFF & NAME-O-RAMA
all tags assigned
CIRCLE OF TRUST/BOM:
men, we need to hate porn and lust. I encourage everyone to have men in their life that they can walk in the light and that can help you when you’re tempted. Hate lust, it’s not OK to serve lust it will kill you and your relationships.

Juco Ruck

THE SCENE:

approximately 50 degrees, dark and overcast with rail moving in
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

rukkers dont do warmups
THA-THANG:
Start with 10 count squats,

ruk 1/2 mile around campus

stop and do 10 rukk mericans and 10 squats

ruk 1/2 mile around campus

stop and do 10 ct big boy situps holding ruk in front plus 2 previous exercises

ruk 1/2 mile around campus

stop and do 10 ruk squat thrusts and 3 previous exercises

ruk 1/2 mile around campus

stop and do 10 ct ruk curls plus 4 previous exercises

ruk 1/2 mile across Hardin Valley Rd and onto greenway trail

stop and do ruk tricep extensions plus 5 previous exercises

ruk to end of greenway, up hill to the right and to Local Motors entrance

stop and do 10 lunges per leg  plus 6 previous exercises

ruk to water tower and back down, jog back to AO and finish up with Beatdown for the end.

MARY:
COUNT-OFF & NAME-O-RAMa

OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
See Ribbed BB for additional Details

36

THE SCENE: 50 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 36
  • Baby arm circle 10
  • 12 burpees
  • Baby arm circle 10
  • 12 burpees
  • Imperial walkers
  • 12 burpees

THA-THANG:

Stop 1, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 Hand Release mericans

Stop 2, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 Hand Release mericans

Stop 3,

36 dips

Stop 4, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 dry docks

Stop 5, 3 rounds rounds

  • 12 Froggy Squats
  • 12 BBS’s or LBC’s 4 count
  • 12 dry docks

 

MARY:

Moby (boat/canoe)When you hear bring sally up do boat, bring sally down do canoe

COUNT-OFF & NAME-O-RAMA
25
CIRCLE OF TRUST/BOM:

20/20: God’s Vision For My Life: Day 25 • Devotional

https://www.bible.com/reading-plans/17719/day/25?segment=0

If I had eight hours to chop down a tree, I would spend six sharpening my axe.

~ Abraham Lincoln