F3 Knoxville

Look Forward

THE SCENE: 30 degree F, partly cloudy skies.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Windmills, Overhead claps, Skip the length of the Grinder, Bernie back.
THA-THANG:

4 – 8 – 12 – 16

Mosey (a real short one) to the start of the trail with a CMU.  Count off (one through nine) to determine starting order.  Perform suicide run involving the next four light poles.  4 reps at Pole 1, 8 reps at Pole 2, 12 reps at Pole 3, and 16 reps at Pole 4.  Runner 1 starts and the rest of the PAX begin the CMU exercise at the starting point.  When runner 1 gets to Pole 1 he yells “go” and runner 2 starts.  The remaining PAX continue the CMU exercise until their time to start the suicide run.  Runners completing the suicide run continue to perform the CMU exercise until all runners return to the start.  Continue until all 9 circuits are completed or recover is called.

Exercise at Start        Exercise at Poles

                                        1 to 4

  1. Bent Rows                Bobby Hurleys
  2. Curls                        WWII’s
  3. Swings                     Merkins
  4. Lawn Mowers            Iron Mikes
  5. Thrusters                  Flutter Kicks
  6. Upright Rows            Dry Docks
  7. Triceps Ext                Squats
  8. On the Shelf              Box Cutters
  9. Floor Press                 Burpees

Recover was called during circuit 7.

MARY:
Ab work included in the 9 circuits.  No time for a special session.
COUNT-OFF & NAME-O-RAMA
9 HIM’s
CIRCLE OF TRUST/BOM:
January 6th is a special day in the life of Christ and is known as Epiphany.  It is a special day in my life as it is the day I met my future wife on a blind date – in a month, it will be 49 years ago.  It is very special day even though we didn’t see each other for almost 6 months after that epiphany. This got me to thinking about how things have a way of working out.  I don’t believe in coincidence – to me it is divine, pre-destined.  Thinking about the past, I sometimes catch myself wanting a previous outcome to be different.  If only this or that; if only I would have done or not done this or that.  But I don’t do that much anymore.  It is because of the past that I am where I am now.  It is because of my past (with all of my experiences and actions) and the past of those I cherish (with all of their experiences and actions) that I am here and now, and able to enjoy the many blessings of being surrounded with a spouse, family, and friends that bring so much joy.  The future is built upon the past and there is so much to look forward to.

MOLESKIN:
Prayers for healing of Genevieve (Drifter’s daughter) from her fever.  Prayers for Hotsquat’s Uncle Freddie as he battles Stage 3 prostate cancer.
ANNOUNCEMENTS:
Breakfast at Drifter’s December 11th following beatdown.

All I Want for Christmas Walkabout on December 18th.  Sign up on Slack.

12 days of Christmas

THE SCENE: Low 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Two reps at each station served as a demonstration/warm up
THA-THANG:
12 days of Christmas style workout using light posts as stations. Add a station each round, performing all previous stations before moving on

  • 1 burpee by the tree on top of Mt Crumpet
  • 2 blockees
  • 3 diamond merkins
  • 4 BBS
  • 5 jump squats
  • 6 iron mikes
  • 7 flutter kicks
  • 8 monkey humpers
  • 9 WWII sit ups
  • 10 Peter Parkers
  • 11 x factors
  • 12 body builders

MARY:
Ab burn PAX roulette
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:
Leadership is influence. Nothing more, nothing less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cardi-O-Quads

THE SCENE: Low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm up Lap
  • Windmills IC x7
  • Cherry Pickers IC x7
  • Side Straddle Hops IC Like 13ish or something…Q got sidetracked
  • The Rockettes IC Until the Group Got Uncomfortable … Woodshack gone missing again 🙁
  • Practice Round Tha-Thang Togheter

THA-THANG:

  • Start with Froggie Hopps and work your way through exercises ending with stair runs. Each round will increase the rep count by (2) at each exercise with the stair runs decreasing by 1 each round.

Round 1:

  • (2) Froggie Hopps
  • (2) Crucible Merkins
  • (2) Big Boys
    • Suicide Run
  • (2) Burpees
    • Suicide Run
  • (2) Jump Squats
  • (2) Peter Parkers
    • Run back to top
  • (10) Stair Runs

Round 2:

  • (4) Froggie Hopps
  • (4) Crucible Merkins
  • (4) Big Boys
    • Suicide Run
  • (4) Burpees
    • Suicide Run
  • (4) Jump Squats
  • (4) Peter Parkers
    • Run back to top
  • (9) Stair Runs

Continue With Goal of 10 Rounds
Lead Pax Completed 6 Rounds
Click Here for Beatdown Image

MARY:
1 Minute 30 Seconds of Variation Planks

COUNT-OFF & NAME-O-RAMA
7 Pax Found Themselves in the Middle of a Mouth Breather…or at least I did!

CIRCLE OF TRUST/BOM:
Encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us.
Titus 2:6-8
MOLESKIN:
Encourage the men to be and or remain consistent. It’s not easy, and its going to get hard; cold. But life is hard, and people are cold…put yourself at a higher standard, expect more from yourself and be an example to younger men and youth of the next generations to come.
ANNOUNCEMENTS:
Breakfast at Drifters is back and on track! 12/11/2021. Rated Best Breakfast in Blount County 2019
All I Want for Christmas Ugly Sweater Beer Tour 12/18/2021. Find those babysitters and bring the M for some good ol 2nd F!

Hangman Trivium Edition

THE SCENE: 30 and very little wind. Cold enough for pants, but you could get by without once you got moving.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 10 IC Merkins, 10 Imp Squat Walkers, 10 Peter Parkers, and a warmup lap (butt kicks, high knees, side shuffle, lunge stretch, jog, sprint)

THA-THANG:
We played Hangman. A correct guessed letter gave us 4 Mary Katherines. An incorrect guess gave us 10 Merkins, 10 box jumps, and 10 LBCs. If we hung the man, we got 20 burpees.

The words were:

Logic – the art of reasoning well in the search after truth and the communication of it to others

Syllogism – an argument stated at full length and in its regular form

Sophism – a fallacious argument, especially one used deliberately to deceive

MARY:
Bearway to Heaven. 7 cones and a base line. Bear crawl to the first cone, one beast merkin. Bear crawl to the first and second cones, 1 then 2 beast merkings. 1st, 2nd, and then 3rd cones, 1, 2, and 3 merkins. And so on to 7. 

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Assigning a false consequence or “Slippery Slope” Sophism.

The “slippery slope” argument … says that, given the danger of going down the regulatory road, it is safer never to begin. But the slippery slope argument is another one of those exercises in abstract reasoning that imagines a worse-case scenario every time because nothing fills up its landscape but its own assumptions. That is, the slippery slope argument assumes that there is nothing in place, no underbrush, to stop the slide; but in any complexly organized society there will always be countervalues to invoke and invested person to invoke them. Slippery slope trajectories are inevitable only in the head, where you can slide from A to B to Z with nothing to retard the acceleration of the logic. In the real world, however, the step even from A to B will always [or may very likely] meet with resistance of all kinds from person differently positioned, and, as a matter of fact, the chances of ever getting to Z are [or may be] next to nothing. Somewhere along the route some asserted interest will stop the slide, and a line will be drawn beyond which regulators will be prevented from going, at least for a time, until new pressures and new resistances provoke a new round of debates, at the end of which still another line will be provisionally drawn.

Stanly Fish, There’s No Such Thing as Free Speech, and It’s a Good Thing, Too (Oxford: Oxford University Press, 1994), 130

MOLESKIN:
I think it is important of us to be such men as we can spot fallacious arguments and put a stop to them sooner rather than later. To be well rooted “underbrush” and so be anchor points for our society. We do that by sharpening our minds, but more importantly by deepening our reliance on God and his promises.

ANNOUNCEMENTS:
Dec 11 – Breakfast at Drifter’s
Dec 18 – Ugly Christmas Sweater Brew Ruck

Memory Lane

THE SCENE:  26 degrees F, 97% humidity, mostly sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH and Imperial Squat Walkers
THA-THANG:
For about 5 years starting in 1979, I spent my lunch “hour” (more like 1 hour, 5 minutes) at Springbrook Park (aka the Bomb Shelter).  Several guys from Alcoa Inc. did the same.  Most played basketball but myself and two others would run the perimeter roads around the Park.  Two laps plus the run from the gym to the road and back up at the end equaled about 3.6 miles.  At least that’s what the car odometer indicated.  A quick shower and lunch while driving back to the plant ended a quick workout.  I probably ran 400 laps each year but none in the past 38+ years.  Who knows, today may have been Lap 2001.

So today is something of a 40 year Average Anniversary workout.  The beatdown consisted of running one of the Springbrook laps and stopping 15 times at various corners and street intersections to do 40 reps of the following exercises.

  1. Bobby Hurleys
  2. Merkins
  3. WWIIs
  4. Tempo Squats
  5. Box Cutters
  6. Iron Mikes
  7. Plank Jacks
  8. Imperial Squat Walkers
  9. Dry Docks
  10. Lunges
  11. LBCs
  12. SSH
  13. Flutter Kicks
  14. Dips
  15. Bear Crawl (40 paces)

MARY:
LBCs, BBS, Protractors, 1 minute plank.
COUNT-OFF & NAME-O-RAMA
5 HIMs and 1 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Romans 5:3-5, NIV

3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

I have to admit that there is not much suffering in my life – certainly not compared to that endured by the early Christians or those that don’t live in freedom like that which exists in the United States. So how are we to have perseverance produced with a lack of suffering. We can help ourselves by manufacturing some pressure and training ourselves.  Push limits – physically, mentally, and spiritually.  Make a tough climb on your bike, hike for many miles, fast for a period of days, turn devices off and embrace quiet and solitude and prayer for an uncomfortable period of time.  God designed us for perseverance. Start training and learn about ourselves.

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