F3 Knoxville

Category: Bomb Shelter

Not much running

THE SCENE: Fall has arrived
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers and imperial squat walkers
THA-THANG:
A little work on the grinder, let Nguni between light poles with increasing reps (Merkins, Curls, Skull Crushers, etc)

Mosey, stopping every 5 mins to do PAX roulette. Rep counts started at 10 then up up to 60 and back down again. 4ct monkey jumpers turned out to be a crowd pleaser. Thanks Woodshack.

MARY:
Pax roulette ab work.
COUNT-OFF & NAME-O-RAMA
IYKYK
CIRCLE OF TRUST/BOM:
approach the challenges you face daily by taking the first step to overcome them instead of getting bogged down by the magnitude of the whole problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

keep your eye out for a date for a work day at drifters house!

Just a few merkins

THE SCENE: a farmer’s rain. Slow and steady.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles. SSH. Peter Parkers.
THA-THANG:
Using the full upper loop, run 5 light poles, do 5 merkins and 5 LBCs. Run 5 more and do 10. Keep running 5 light poles and increase by 5 each time. Go all the way to 50.

Finished up with a couple victory laps on the full upper and lower loops

MARY:
Stuck with 50 for each of the following. Flutter kicks. Side crunch L&R. Crossing side crunch L&R.
COUNT-OFF & NAME-O-RAMA
2 Pax
CIRCLE OF TRUST/BOM:
It was a bit of a small crowd since Hydrant had to leave early. But was thinking about the difference between goals and momentum. I feel like I don’t have a lot of specific goals in my life at the moment (aside from major house reno), but I do have a lot of good momentum on many positive life habits. I think that momentum is really important for times like this. And it’s always easier to maintain current momentum than trying to ramp back up to activity after a lull.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Might be a demo day at my house soon!

Curtains

THE SCENE: Mostly cloudy, 68 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry pickers, Little baby arm circles.

Run across Grinder,  Bernie back, karaoke across Grinder, skip back.

THA-THANG:
Mosey to Alcoa Road with CMU, stop at each light post and do a blockee.

Put CMU’s just off the trail at Alcoa Road and begin the beatdown in the short Springbrook Fountain loop.

16 Candles

Run to the each of the first 4 light posts and do the following:

Light post #1:  5 Merkins

Light post #2:  5 WWII Sit-ups

Light post #3:  5 Jump Squats

Light post #4:  5 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #5 through #8 and do the following:

Light post #5:  10 Merkins

Light post #6:  10 WWII Sit-ups

Light post #7:  10 Jump Squats

Light post #8:  10 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #9 through #12 and do the following:

Light post   #9:  15 Merkins

Light post #10:  15 WWII Sit-ups

Light post #11:  15 Jump Squats

Light post #12:  15 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #13 through #16 and do the following:

Light post #13:  20 Merkins

Light post #14:  20 WWII Sit-ups

Light post #15:  20 Jump Squats

Light post #16:  20 Dry Docks

1 Body Builder @ #16

Run back to Start Line.  Stop at each light post to do 1 Body Builder at each one.

Additional Time Killer

At the base of Mt. Krumpit do 7 CMU thrusters and run up and around Christmas tree, do 6 thrusters and run around tree, do 5 thrusters and run around tree.  Mosey back to AO.

MARY:
Box cutters, superman/bananas, LBC’s to cash out.
COUNT-OFF & NAME-O-RAMA
8 HIM’s with me being an observer due to back surgery restrictions.
CIRCLE OF TRUST/BOM:
In their final album as a group, Cream had a song called Badge on side two.  They were calling it quits because singer/bass guitarist Jack Bruce and drummer Ginger Baker couldn’t get along.  The song, Badge, was a collaboration between Eric Clapton and George Harrison.  Harrison played guitar on the selection under the name L’Angelo Mysterioso because his contract with Apple records didn’t allow him working with other groups.  He was paying Eric Clapton back for his work on the Beetles song, While My Guitar Gently Weeps.  One line in the song has always stuck with me and continues to offer encouragement.  “And you better pick yourself up from the ground, before they bring the curtain down.”

Get it done before it’s too late, don’t procrastinate, no time like the present.  That’s hard to do sometimes and actions are certainly subject to multiply priorities.  There is one that should take the top billing in our day to day life that unfortunately for me (and I suspect for many of you) gets push aside too easily and too frequently.  That is my relationship with God.  It may be the same for you.  For others it may be a lack of a relationship with God.  Regardless, each and every day I need to get up, be right with Him, and live in His light because the curtain will be brought down.  As the Bible says, we don’t know the day nor the hour.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Memory lane

THE SCENE: Very beautiful morning, sun rise was beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers- 10

lunge and reach -5 each leg

little baby arm circles- 10 each way
THA-THANG:
Headed out of the grindstone to the road and towards our destination on Orstead St.

Along the mosey we stopped at every stop sign. Merkins at each stop sign, #of letters in street name facing us = numbrr of Merkins.

Arrived at the base of Orstead St. . 77 mi took about 10 with PT at stops. Can be a nice change up hill. Even on a 45 min BD.

Hill repeats on- Acufs Ascent- base of Orstead St to Ceader St.
Hill is .09 mi, 42ft Elv Gain and max grade is 11%. It’s a beast because the grade gets step right in the middle.

5 Hill repeats. Hold 30sec plank when all finished. Rd 3 was a Bernie- 😳 , walk down together and run as soon as we got to bottom. No rest

Mosey back to AO. Every stop sign to Wright Rd stop and Sqauats. Same as Merkins , # = Letters. Once we got onto Vose street we walked one light pole and ran 2-3 light poles. Props to Hydrant for pushing Q to run more . Ran down Voss all way to walk way next to parking lot by Softball feild and playground.

Thang 2

Tabatta work

Rd1- Pull ups/body rows- 10 Rounds 20 sec on 10off

Rd2- Step ups- 9 rounds because Q got confused and stopped the clock early. 20 on 10 off.

MARY:
1 rd if Bruce Lee- 25 of leg raises, heels to heaven, LBC’s, Crunchy Frogs, 100’s on a 4ct
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Life gets busy, distracting, challenging, and sometimes not positive. When we face life’s challenges , think of the things you are grateful for. Expressing and accepting gratitude is a positive way to navigate the forest of life.
MOLESKIN:
Aucfs Acent- this hill is named after the legendary country music artist Roy Acuf that lived on Britch St right next to the hill. Q had the opportunity to be Roy’s neighbor growing up in Alcoa. He introduced me to the fiddle and was an awesome part of my childhood.

This hill was where I played as a kid, sledding down in during the blizzard of ‘93. Awesome memories while destroying our legs.

ANNOUNCEMENTS:
Beer mile at Moses – 9/10- sign up see mumble chatter.
Webelo Eagle Scout ceremony 9/23

A Sweet Murder Mystery Chicken Finger Workout

THE SCENE: Low 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10.

LBAC X 10 (forwards and backwards)

Cherry pickers x 8
THA-THANG:
Staying on the grinder, we have 5 stations with a set amount of reps. Overhead carry to each station, then do increasing laps in a lengthened seabiscuit type work out.

  • Curls x 20.
  • Skullcrushers x 20.
  • Thrusters x 20.
  • BBS with a CMU hammer type twist x 20.
  • Goblet squat x 20.
  • Run a lap.

MARY:
Overhead press and curls for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently I saw a video online of a bullrider at a rodeo. Not long after he was out of the chute, the bull pitched forward and the bullrider slapped his head on the horns and was knocked off and unconscious. The clowns tried to keep the bull distracted for a while, but once it turned to go back to the defenseless rider, a man ran out layed down on the bullrider, and hugged him to protect him from further harm. As I researched further, I learned that the man that protected the bullrider was the guy’s father. That is biblical, sacrificial, F3 manly type love. It was a love that would willingly put itself in harm’s way for the defense of another. I used that illustration in my Sunday sermon. Earlier this week, I had one of those moments where I completely blew it with my son. I got super-frustrated, and lost my cool, and did all the things a Dad shouldn’t do. Once I had calmed down and realized how stupid I was being, I was just sitting in a recliner holding my boy. A thought occurred to me in that moment. Instead of being the dad that protected that boy from the bull, when I let my anger go, I became the bull that tried to stomp my son. Realizing this, I just was reminded of Ephesians 6:4, “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.