F3 Knoxville

Category: Bomb Shelter

Absolutely Abtastic

THE SCENE: 70 degrees.  Slight breeze, but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Arm Circles IC each way
  • 10 x tempo squats IC
  • 10 x tempo merkins IC

THA-THANG:
Mosey with CMU to Tennis Courts.  Leave CMU on parking lot side.  Run 1 lap around tennis courts with stop at each corner for 10 merkins.

Thing 1:

Partner Up.  One partner runs the width of 2 tennis courts,  5 Plank Jacks (4 ct), run back.  The other partner is doing the exercise below and then they swap.  Exercises are done for the length of time the other person is running.  Most pax did 2 rounds.

  • Flutter Kicks (CMU)
  • Gas Pumps
  • American Hammers
  • Big Boy Sit Ups
  • Hello Dolly
  • Swimmers
  • Rinse and repeat

Thing 2:

Back to the Grinder.  No Partner.  Complete the four exercises below then run to Troll Bridge and Back.  Reps for each round are 10-15-20-15-10.  Most made it up and down the ladder with a few starting back up the ladder.

  • CMU Swings
  • Bent Over Rows
  • CMU Floor Press
  • Overhead Press 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
John 1:4-5  “4 In Him was life, and the life was the light of men. 5 And the light shines in the darkness, and the darkness did not [a]comprehend it.”  That’s how it was for me.  When I was in the darkness I didn’t understand the Light.
MOLESKIN:
Prayers for healing for family members particularly for Hammy’s and Limbo’s family.
ANNOUNCEMENTS:

Stretch

THE SCENE: 69 degrees, 95% humidity, mostly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Plank walkouts, Imperial squat walkers.

Mosey across the AO and then skip back.
THA-THANG:

Mosey with CMU toward Mt. Crumpit, drop off CMU, and head to the fountain.

Progressive Light Pole Workout

Do these reps of the following exercises. (6-9-15-18-21)

WWII’s at Base

Merkins at Poles

Mosey back to the CMUs at Mt. Crumpit.

Partner 138’s

Modified Dora where one starts the doing 138 reps with CMU while partner run to back side of Christmas tree, does one burpee, and heads back down to pick up where partner left off.

Curls

Thrusters

Floor Presses

Bent Rows

Russian Swings

Triceps Extensions

Lawn Mowers (Each Arm)

Upright Rows

Note:  Most made it to the Russian Swings before heading back to AO.  138 Thrusters were a little much.

MARY:
Box Cutters, Flutter Kicks, LBCs.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Heard a song from 1969 on the way to the beatdown, “And When I Die” by Blood, Sweat, and Tears and my watch recorded 69 degrees during our workout.  That’s appropriate because today is my 69th birthday.  The reps commemorated my milestone with a total of 69 merkins and WWIIs.  Divide the partner workout reps by 2 and that’s also 69.

The concept of goals came to mind as a topic to discuss.  I worked for a company for 42 years, 35+ full time and then another 6+ off and on after “retirement.”  We lived, breathed, and died by objectives – setting goals.  We had goals, stretch goals, super stretch goals, short term goals, long term goals, etc.  By and large goal setting and working toward them is good.  Personal goals are good too.  I’m not talking about New Years resolutions.  They are goals, but seldom do people, especially me, put much thought or dedication toward meeting them.

I remember a personal goal back around 1978.  I ran 5 or 6 days a week; mostly with two other guys. One was about 15 seconds faster per mile than me and the other about my speed.  I had a goal of running a 10k in under 40 minutes with my daily runs of around 3.5 miles at a pace of 7:30 +/-.  My first race, the second running of the Knoxville Expo 10K in 1979, I beat that goal with a 39:31 time.  My problem was that I did not have a goal set for myself after that.  I quit running for two or three months until I realized that I had set the wrong goal.  It should have been something like miles per week or runs per week.  Once I got my head right, I got back into it until plantar fasciitis put an end to serious running a few years later.

As I said, goals are good if we put thought into them, make them reasonable, make them a target that is tough to meet.  Our faith needs them, too.  They can be centered around Bible reading, quiet/prayer time, attending church, being an active volunteer in church, putting our faith into actions.

What goals do you strive to attain?  Give it some serious thought.

MOLESKIN:
Remember Kim, Dan, and their children as they face Kim’s losing battle with brain cancer.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Slingshots Fired

THE SCENE: It kind of felt like we were standing right outside a dryer vent that was working on a load of towels. That is to say, pretty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Imp Squat Walkers, 10 Merkins.
THA-THANG:
Slingshot to the church parking lot. I.e. one partner farmer carries 2 CMUs whole the other does 10 Merkins and 10 squats, then runs to catch up and swap.

At the church. One partner Lt. Dan (2 lunge, 1 squat) to 3rd median and jog back. Other partner loops on 20 CMU Swings, 20 Curls, 20 Alpos. Complete 2 rounds.

Slingshot to educator for 7s. Thrusters and Body Builders.

Trudge back. Stopping for some Mary on the way.

MARY:
In cadence: 20 Flutter Kicks, 20 Hello Dolly, 20 broken gas pumps (pause and count 3 on the outs and the ups).
COUNT-OFF & NAME-O-RAMA
8 HIMs, 1 2.0, 1 FNG from out of town.
CIRCLE OF TRUST/BOM:
Been having an odd few weeks. Been thinking about changing up careers and all sorts of crazy stuff. At the root of it all is a sense that I want more direction from God on what I should be focusing on with work, home, and serving others. Got a bit of a Holy Spirit gut check when He asked me to look at the “resume” of my last few weeks at home. I had been tense and not very encouraging or helpful to my family. If I were looking at hiring myself for similar service/work with others, I would not pick me for the job. While this was extremely convicting and humbling, it also gave me a lot of clarity and peace. I need to be focusing on what’s right in front of me as practice for whatever is to come. I need to face helping out around the house with joy rather than frustration. When I am faithful with this little, then I can be entrusted with much.
MOLESKIN:
Veep wanted it noted that for the Farmer carry, I was partnered with the 2.0 and had one brick. I will also note that the 2.0 did not carry my CMU, so there…. Also need to note that this was absolutely brutal. Only reuse when needing to punish someone.
ANNOUNCEMENTS:
Of the chain is postponed until aug 21. Moses’s thing is still on July 17. Be sure to sign up for head count. Also a 3rd F type thing is happening on Aug 14 at Swerve’s church. See slack for details.

Thing 1 & Thing 2

THE SCENE: 65 degrees, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x arm circles IC (forward and back)

10 x tempo squats IC

5 x tempo merkins IC
THA-THANG:
Mosey up the greenway to the highest point in Springbrook Park.  Longer mosey than usual.

Thing 1:  4 Exercises with 100 reps each.  Break up the exercises any way you want, but no rest.  Go from one to the other:  Merkins, Big Boy Sit Ups, Squats, Flutter Kicks (2ct).  When complete run to wooden bridge and back.

Mosey down the greenway to Mt. Crumpet.

Thing 2:  Run up Mt. Crumpet, around the Christmas Tree, and back down.  5 Jumping Squats at the bottom.  Repeat….over and over again, then one more time.

Mosey back to the grinder as a group for Pax Roulette:  Many exercises called including: Alphabet, little baby crunches, catalina wine mixers, merkins, protractor, bicycle crunches, and others that I’m forgetting.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A big part of F3 is to develop leadership.  One way to develop leadership is to read about great leaders from the past.  Great leaders were not perfect all the time.  They often experienced great failures, but we tend to just remember the good things.  One example that I learned recently was about Winston Churchill.  Most remember the great leader of the UK during WW II.  However, during WW I he was in charge of the British Navy and he presided over a huge failure.  The British and their allies attempted what was at the time the largest sea invasion in history at Gallipoli, Turkey.  The campaign lasted months and ended in 10’s of thousands of deaths and defeat for the British and their allies.  Churchill resigned his leadership position and in a short time enlisted in the army…and went to the front lines.  This was a rich man who was essentially born in a castle.  But he owned his failure and set about doing what he could to move forward.  The men on the front lines recognized Churchill’s ability to lead men and over time his career and reputation recovered.  Today we know him as the prime minister of the UK who stood up to Nazism.
MOLESKIN:
Praying for healing for F3 brothers with injuries.
ANNOUNCEMENTS:

Star Spangled Beatdown

THE SCENE: Could not ask for better. Beautiful! Light breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH in cadence for the 50 stars, 13 merkins in cadence for the strips, warm up lap around the park.
THA-THANG:
Part 1: 40 for the 4th. 40 of each of the below. Rinse and repeat if you reach the end. Stop after 20 min. All single count.

  • Burpees
  • Reverse Rows
  • Jump squats
  • BBS
  • High Knees
  • Merkins
  • SSH
  • Bicycle crunches

Part 2: Star Spangled Bucket Run

2 run down to troll bridge. 1 carries the flag, 1 carries two 5gal buckets. Fill the buckets and bring back to the top. Dump over your head. Person with the flag passes to a new person and takes the buckets. Bucket person joins everyone on the grinder.

On the grinder, pax roulette for 3 exercises. 15 reps for each, rinse and repeat until you run. The flag that inspired the star spangled banner had 15 stripes.

  • Catalina Wine Mixers
  • Lunges
  • Dips

Part 3: Fort McHenry and the war of 1812

Indian run with the flag to Mt Crumpit

12s on Mt Crumpit: merkins, ww2. Stopped early.

During the battle at Fort McHenry, it was the smaller storm flag that waved all through the night and was seen in the dawn’s early light.

MARY:
14 flutter kicks in cadence for the fourteenth state added to the union (Vermont), 15 V-ups in cadence for the 15th state (Kentucky). LBC for time
COUNT-OFF & NAME-O-RAMA
4 HIMs for the 4th
CIRCLE OF TRUST/BOM:
So the star spangled banner was written after a much needed victory in the war of 1812. It was a moment in history when Americans thought they might be going back under the rule of the British Monarchy. The flag has gone through a lot of changes and a lot more battles, but all the while it has been a symbol of freedom and that freedom has been worth fighting for and continues to be worth fighting for. For me personally, the most important freedom comes in the first amendment with the freedom of religion. Which brings up another point: we do not worship the flag nor this country. We are citizens of a heavenly country as St. Augustin wrote. I love the USA because it guarantees me the freedom to participate as a citizen of the heavenly kingdom even as I await the return of the king.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget about Moses’s get together on the 17th and the CSAUP on the 24. Also a 2.0 workout in the works, possibly the week after the CSAUP.