F3 Knoxville

Tag: Abacus

Whiskey, Soft Beds, and Buttermilk

THE SCENE: Perfect. Low 70s, nice breeze, sunny

F3 WELCOME & DISCLAIMER Check


WARM-O-RAMA:

  • SSH, 20 IC
  • Bolt 45s (15 top ½ squats, 15 bottom ½ squats, 15 full squats)
  • 5 PCMBs OYO
  • 10 Plank Jacks (4-ct, IC)
  • 10 Windmills (4-ct, IC)
  • Baby Arm Circles Forward (x10, 4 Ct, IC) and backward (x10, 4 Ct, IC)

THA-THANG:

  • Mosey to grassy field below Admin building.
  • RECTANGLE OF DEATH!!!! (Q was not too original with the name…) Cones set up in rectangle.
    • Run suicides on long sides, but Bernie Sanders back to baseline instead of turning around. Run to ¼, ½, ¾, and full length.
    • Short sides, Burpee Broad Jumps (3 jumps then a Burpee)
    • Do exercise listed at the corner. Do 5 reps of each exercise the first lap, then 10, then 15
      • Corner 1: Mountain Climbers (2-ct), Tempo Squats, Iron Mikes (both legs =1) (5x/10x/15x)
      • Corner 2: Hand Release Merkins, Carolina Dry Docks, and Shoulder Taps (both shoulders = 1) (5x/10x/15x)
      • Corner 3: Star Jumps, Smurf Jacks, Bobby Hurleys (5x/10x/15x)
      • Corner 4: Big Boy Situps, American Hammers (2-ct), and box cutters (4-ct) (5x/10x/15x)

Only did two laps… too many other fun things to do.  Plus these were hard as heck and Q was out of breath.

  • Mosey to CMU pile.
    • CMU Farmer Carries!
      • Line up on Curb. Take turns lugging two CMUs around perimeter of parking lot.  Rest of PAX will be running back and forth across parking lot doing merkins at one end and squats at the other.  5x/10x/15x, rinse and repeat.  Keep repeating until everyone has carried the CMUs.  Tank, Lillydipper, and maybe one other PAX I’m forgetting volunteered to team up and do an extra lap to keep company with the last person to carry the CMUs, exmplifying the sacrifice and No Man Left Behind philosophy of F3.  Tank did it while battling calf cramps.  Beast.
      • Hat tip to Judge Judy!
  • Get a partner. One partner runs straight normal, the other Bernie Sanders up Baby Cardiac.  Switch half way up.  At top do 10 patty-cake merkins.
  • Mosey to AO.

MARY:
No time.  Barely made it back to the AO.

COUNT-OFF & NAME-O-RAMA
13 strong! (J-Lo and Thunderstruck not tagged)

CIRCLE OF TRUST/BOM:

I recently revisited the book Lonesome Dove, which truly is a Great American Novel, and has countless memorable quotes and words of wisdom in it. It’s a tale of an ambitious (but tragic) cattle drive undertaken by two ex-Rangers-turned-cattle-ranchers, Gus and Call, from Texas to Montana.  During the drive, a woman companion on the trip, Lorie, a gentle soul who has led a difficult life surrounded by men who take advantage of her, is abducted by Comanches and is treated brutally while she is prisoner.  She survives and is rescued, but has many scars, both physically and psychologically.  She decides she needs to strike out on her own and finally realize a dream of hers to travel to California and start a new life.  In a letter that Gus writes to Lorie when she sets off, he says: “You see, life in San Francisco is still just life. If you want any one thing too badly, it’s likely to turn out to be a disappointment. The only healthy way to live life is to learn to like all the little everyday things – like a sip of good whiskey in the evening, a soft bed, a glass of buttermilk, or a feisty gentleman like myself.”

The message is pretty clear… The grass isn’t always greener on the other side of the fence. If you’re always looking ahead, you will miss the enjoyment of the present.  If you are always chasing a dream, you will not realize the simple pleasures of the present that are Gifts from God.

    • Take pleasure in the simple things.  Life is what you make of it.
    • The trap we often fall into is looking at someone else’s situation and thinking that I wish I had what they have.  The reality is what they have may not be as good as it appears as we stand in our field looking across at theirs.
    • Phillipians 4:11-12 And I am not saying this because I feel neglected, for I have learned to be satisfied with what I have. I know what it is to be in need and what it is to have more than enough. I have learned this secret, so that anywhere, at any time, I am content, whether I am full or hungry, whether I have too much or too little.

MOLESKIN:
Several members of the PAX have friends and family members battling serious illnesses.  We are thinking of them and keeping them in our prayers.
ANNOUNCEMENTS:
Nope.

GetUpOffaThatThing

THE SCENE: 70°F, Started out dry and ended with a light sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 IC
  • Cherry Pickers x10 IC
  • Burbees to James Brown- Get Up Offa That Thing

THA-THANG:
Two minutes each Station (30 sec break between stations, 2 rounds)
Partner up and spread out among the stations.
Station      Shuttle Exercise       Exercise On Spot

  • 1         Sprint                  Burpees
  • 2         Lunges                 Merkins
  • 3         Bear Crawl             Flutter Kicks
  • 4         Sprint                  Burpees
  • 5         Broad Jump            Dry Docks
  • 6         Crab Walk              Heels to Heaven

MARY:

  • Flutter kicks x20 IC
  • Plank Jacks x20 IC

COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Kick-flip, Bartman, Abacus, Rocket, Chaco, Commission, Peek-a-boo, Gump, 5K, Waxjob, Archie (QIC)

CIRCLE OF TRUST/BOM:
We are in the season of Pentecost. As Christians, we have the Holy Spirit to help us carry on the mission. On the original day of Pentecost, the Holy Spirit enabled Christians to communicate to people of many different languages. That lead to the follow word from Peter:
“And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit. For the promise is for you and for plpyour children and for all who are far off, everyone whom the Lord our God calls to himself.” And with many other words he bore witness and continued to exhort them, saying, “Save yourselves from this crooked generation.” So those who received his word were baptized, and there were added that day about three thousand souls.”
‭‭Acts‬ ‭2:38-41‬ ‭ESV‬‬
https://www.bible.com/59/act.2.38-41.esv
As Christians today, we need to maintain an awareness of what work the Holy Spirit has for us to do. Empowered by the knowledge provided in the Bible, carry on God’s plan in the lives of the people around you.

Yee Haw

THE SCENE: Perfect, damp and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thing player

 

SSH

T Merk

T Squat

Baby arm circles

Cherry Pickers

THA-THANG:

Mosey to Sophomore Hill

4 corners for 3 sets (40, 30, 20, 10 reps each set)

SETS 1,2,3: Merkins, Monkey Humpers, BBS

11s at the nearby parking lot

Burpees and Peter Parkers (Thanks Rocket!)

 

MARY:
Lil bit of flutter kicks and Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Marcus Aurelius

For not observing the state of another man’s soul, scarce was ever any man
known to be unhappy. tell whosoever they be that intend not, and guide not by reason and discretion the motions of their own souls, they must of necessity be unhappy.

MOLESKIN:
Good work guys, I was strugglin during the 11s!
ANNOUNCEMENTS:

Sparkle

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thang ya know

SSH

T Squat

T Merk

High Knees/Butt Kickers

45 secs OYO stretch
THA-THANG:
Partner mosey to the blue court (Not the tennis court Sparky)

One partner wall sits while the other bear crawls to the other end and does 5 blockees, then runs back

Complete 5 cycles

Next we mosey’d to the lot next to the blue court.

11s blockees + dry docks

And that was ittttt

Small amount of Mary at the very end

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was the anniversary of the invasion of Normandy. I shared two stories from a book (Feet of Clay) written by a POW that was freed in Poland by the Russians shortly after Normandy. The POWs witnessed civilians being murdered outside of combat zones. So, I wanted to share that not only should we be grateful for those that serve and sacrifice in combat, we should also be thankful that our communities are not torn apart by conflict. We are not stuck between two powerful nations with destructive ideologies like those in Eastern Europe (and of course elsewhere in the world).
MOLESKIN:

ANNOUNCEMENTS:

Slaves to Grace, Not to Fear

THE SCENE: Nice and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Tempo Squat, Tempo Merkin
THA-THANG:
4 Corners: 40-30-20-10 (Merkins)

Sprints/Mosey back – (1) 15 Burpees, (2) 10 Body Builders, (3) 5 4x4s

4 Corners: 40-30-20-10 (Jump Squats)

CMU Curls – 40, run stairs

CMU Tri Ext – 40, run stairs

Wall Sits w/CMU extended while Partner does 100 1ct high knees (4 rounds)

Curb Walk – Plank position, hands on curb, walk hands length of curb (60 yrds) while in plank position (x2)

MARY:

Hello Dollies, Pickle Pounders

COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears/anxieties. Place everything with Christ and the hope we have in Him.
MOLESKIN:

ANNOUNCEMENTS: