F3 Knoxville

Category: Truck Stop

Keep’on Truckin’

The Scene: 66 and crisp!

F3 Intro and Disclaimer

Warm-O-Rama

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC

Tha-Thang
JAILBREAK to lower field for
Wham-o-Lunges 12x

Mosey to upper field
Plank Hops
Plank Weave
Tunnel-o-Love

Mosey to Upper Parking Lot
Dora-cides (3x 4 lengths) 2 Burpees each end

Mosey to Hill
Partner Up!
11s as a team
Burpees & Squats

Mosey back to AO

MARY
Boat Canoe

Peter Parkers

1x Shoulder Blaster = ….
10x Forward Arm Raise, thumbs up
10x Forward Arm Raise, thumbs down
10x Forward Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise, thumbs up
10x Lateral Arm Raise, thumbs down
10x Lateral Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise to cross overhead, thumbs up
10x Shoulder Press

Joy Trumps Happiness – DREDD excerpt
The culture often uses Joy and Happiness interchangeably, but they are actually very different things. Happiness is a mere transitory positive feeling governed by fleeting external circumstance. Happiness is a full belly—it goes away when you get hungry again.

In contrast, Joy is not ephemeral. It is a permanent state of deep contentment that is unaffected by quotidian happenstance. Joy cares not whether a man’s belly is full or empty. It requires a long view, well past the toils and triumphs of any given day. The Q is a Joyful man under any and all circumstances because his vision is cast at beyond the day before him. His focus is on the end and beyond.

Bears Playing Poker

The Scene: 60 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x21 IC
LBAC IC x11 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x21
Ballerinas (toe squats) x21 IC

Mosey to the trail and line up shortest to tallest.

Bearcrawl IC on a 4 count up the hill
Every 10 reps stop for 10 squats OYO

To the Casino (upper soccer field)

Blackjack – lineup on sideline
1 Merkin, run across the field, 20 LBC
2 Merkins, etc…
– after each set of Merkins, Squats til the 6 is up and then proceed across the field to LBC and back

Main Table (circle up at mid-field)
PAX alternates Al Gore and Plank
– one player at a time runs to sideline and hits (Merkins) however they wish (1-21)
-proceed around the circle
AUDIBLE: changed to two men at a time to keep up the pace

Double Down: back to the sideline for 11s
1 Merkin, run across, 10 squats, back
– this time oyo

Bearcrawl backwards down the hill to the softball field and mosey back to the AO

Mary –
American hammers x20
Mountain climbers x20

BOM
“But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do.”
‭‭Galatians‬ ‭5:16-17‬ ‭ESV‬‬

The next few versus after this contain a list of products of the desires of the flesh. The things the tender stand out to us for things such as “sorcery” or “orgies.” Most of us do not participate in things like that and so it’s easy to glass of the rest of the list. However, “jealousy” and “fits of anger” should really be the ones that stand out to us on a list like this. Everyone of us has her own tendencies, but usually we know that we are satisfying the desires of the flesh when we do these things.

I don’t know exactly what completely walking by Spirit looks like, but I know where it starts. It starts with asking for the Spirit’s help in these situations and in life in general. Also, looking around at the men with whom we are in community and reflecting ourselves against them can be significantly helpful. Most frequently we are all dealing with the same issues and can learn from each other and hold ourselves to a standard together.

The men that came out today pushed themselves hard, but in so doing they also set an example for the man dragging behind them. This is no different in the spiritual life, although sometimes the roles are reversed.

Moleskin
This is a brutal workout, but the men attacked it was bigger and finished faster than expected. They were moans and groans with the double down, but the men rose to the challenge and push themselves hard. I am usually the last guy finishing in these long running workouts, and the same was true today…but the men made me proud to be a Q today!

Bataan Death Spartan

The Scene – 70 deg and clear
F3 Welcome and Disclaimer
Warm-O-Rama
COP
Windmills x 10 (IC)
Rockets x 10 (IC)
Burpees x 10 OYO

Tha Thang
Bataan Death March Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.

Stop at Turf Soccer Field
Line up at end line
10 burpees OYO
Sprint 100 yards
10 Merkins
Walk or very slow mosey to half field
Bernie sanders to end line
Repeat x 10

4 Corners
Start in center of field
Run to 1st corner – 20 SSH
Run back to center
Sprint to 2nd corner, 20 Squat
Run back to center
Sprint to 3rd corner, 20 CDD
Run back to center
Sprint to 4th corner, 20 Lunges

Mosey to AO

Mary
Alphabet – Big Capital letters
LBC x 100

Count off and Name – O – Rama
BOM
We are blessed, count your blessings
To be in top 1% of income in the world, make more than $32,000
900 million live on less than $2 per day
663 million don’t have good water
2.4 billion have no sanitation
800 million don’t have good food

We have water, food, money (more than we NEED), no persecution for religion, people that love us and that we love, even if it is F3 guys only. Be thankful and count your blessings.

Tour of the new AO

F3 Welcome and disclaimer

Warm o rama

IC 4 ct cherry pickers
IC 4 ct windmills
IC 4 ct SSH
IC 4 cr Domo squats
IC 4 ct Merkins

The THANG

Mosey to the hill
– sprints up the hill
– Jog down the hill
– 10 BBS
– X5

Mosey to the top of the hill
– 10 regular Merkins
– 10 wide Merkins
– 10 Bobby Hurleys
– X 3

Mosey down the to the playground
– 10 Turkish getups
– 10 Domo squats
– 10 v-ups
– X3

Backpedal up the hill
X3

Mosey across the bridge
– 10 Floor wipers
– 10 CDDs
– Frog jumps
– X3

Mosey towards the AO stop near bathroom
– Lunge the last section

Sprint to the finish

Mary
– Macarena
– American Hammers
– Dead bug
– Home Alone

BOM

I am 3rd. God first, others second, myself 3rd. And this weekend let’s make the mothers we know the focus of our 2nd. Our moms and wives who are moms. Let’s let them know how important they are to us.

Shout out to Ratchet, who made an appearance at the AO to drop off a new shovel flag.  Thank you