F3 Knoxville

Tag: Abscess

I’m Not Woodshack

THE SCENE:  55 degrees, 88% humidity with cloudy skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Overhead/Out Front Claps, Imperial Squat Walkers, Plank Walk Out, Cherry Pickers

THA-THANG:

Run to Wax Job Hill

Wax Job 7’s

Merkins @ Base

Bear Crawl Up

WWII Sit Ups @ Summit

Run Down

Indian Run to 1st Baptist Parking Lot

Church Times

Dry Docks x20, Burpees x5, Rock Balboas x100

Indian Run to Alcoa Elementary

I Go – You Go (Partner Up)

100 Toes to Bar/Bear Crawl 20 Yards

100 Box Jumps/Run Across Soccer Field

150 Flutter Kicks (4 Count)/Bernie 40 Yards

200 Squats/Ascend Mt. Suckmore

Indian Run to 1st Baptist Parking Lot

Church Times

Dry Docks x20, Burpees x5, Rock Balboas x100

Indian Run to AO Scrap Yard

Scrap Yard Push/Pull (5 Rounds)

Pull Ups x10

Merkins x10

MARY:

Box Cutters, Protractors, LBC’s

COUNT-OFF & NAME-O-RAMA
8 HIMs including 2 honored guests that usually post in Knoxville.  Welcome Abscess and High-Heels

CIRCLE OF TRUST/BOM:

Science says that we need at least 4 basic elements to survive.

    1. Water
    2. Air
    3. Food
    4. Light

And look what the Bible tells us about Jesus.

    1. I am the Living Water
    2. I am the Breath of Life
    3. I am the Bread of Life
    4. I am the Light of the World

Science was right, we need Jesus to Live

FB.com/God411

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

Am I my brothers keeper? Yes

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH
THA-THANG:

  • Mosey to Picketts Charge – run to each cone and do 3 Burpees x 8
  • Back to AO for RAW(Ratchet Approved Workout) 10 Stations were set up with coupons. AMRAPs while HIM carries Log up Baby Everest each him to complete two rounds
  • Mosey to tall hill next to the Dragon. Do 7s with BBS AND DIVEBOMBERS
  • Mosey back to AO

MARY: circle up on Six , do 3 American Hammers with jagged pills(protein powder containers filled with sand/water) pass to next him for three rounds, Lay on back w feet six inches and press jagged pills x5 4ct pass to next him for two rounds, tempo BBS X 10

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lesson learned from Cain slew Able Bible verse. We are our brother’s keeper. We all have responsibilities to watch out and help one another.
MOLESKIN:
Special prayer for Code Browns wife while running a 100 mi race. Pray for Iceman and his wedding Saturday
ANNOUNCEMENTS:
collect food for Second Harvest

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.

PM Asylum – 56 is not too Bad

THE SCENE:

about 86, mostly sunny, a bit warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15 IC
Cherry Pickers 15 IC
Windmills 15 IC
Candy Corns 30 IC
Merkins 5 IC

THA-THANG:

Mosey to Stairs by Bat House
7’s – BBS at bottom of 2nd stairs down hill and Squats at top of hill
Mosy back to AO to Partner up into 2’s and pick up a pair of brick per team
Mosey down road to stop sign in the shade.
Dora’s:
 100 Reps per team – Press with each brick, while partner Burnies up to cone – 5 Bobby Hurleys (each arm)
100 Reps per team – Curls with each brick, partner side run crossing legs to cone – 5 Iron Mikes (each Leg)
50 Reps per team – wing lifts with each brick, partner runs to cone, 5 squats
Mosey down hill to Highway 66
Every 5th light post -6 Squats and 6 Iron Mikes until we get to road
Two Rounds of 1 minute planks in Shade
Mosey to base of Everest – Pickets charge up hill to top right by small wall by road
Partner up – 7, then 6, then 5, then 4 etc of dips while partner does LBCs

MARY:
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:

Word of the day is get out of your comfort zone. It’s easy and comfortable to follow the same routine day in and day out- same circle of friends, same activities. But that is not how we grow. We need reach out – grow your circle of friends, add some diversity. Reach out to a different age group and strike up a conversation. Take a chance and you will be enriched. This will enhance our ability as F3 leaders and to live as God wants us.
Joshua 1:9 ESV
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”
Proverbs 3:5-6 ESV
Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

MOLESKIN:
Pray for Mr Jinxy who is dealing with a heart issue and Dieter Marstadt family- Dieter recently died of a brain tumor
ANNOUNCEMENTS:

Tree Biscuit Suicide

THE SCENE: 84 degrees with a little breeze.  Felt pretty nice actually. We were expecting it to be hotter.  In the car on the way over it was 94.  Two soccer fields were being used, and one baseball diamond was being used.  Lots of people watching us do burpees…

F3 WELCOME & DISCLAIMER

Four of us started and five of us finished… Yes that’s right we picked one up along the way.  It was awesome to see @icebreakers face light up…. “You guys F3?”… “Yes, come join!” and he did! There’s hope for this country men, if a young man will drop everything and join a tough workout on the spot, no questions asked.  Man I’m encouraged! Thank you @IceBreaker!

WARM-O-RAMA:
In keeping with my Lexicon exploration, which really just starts from the top and goes through ones I havn’t done before:  We did

  • 10 4×4’s
  • 10 Abe Vegotas
  • 10 Absolutions  (after running over to the astro-turf on the other side of park)

THA-THANG:  Tree Biscuit Suicide

A Tree biscuit is

The Short Version:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

The Long Version:
  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
  • Alternate Taggers
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What is a Tree:
    • We don’t do burpees for any old shrub.  Trees should be about 6 inches around and 10 feet tall.  Those pesky crape mertyles were very questionable this am.  #wanna-be-trees
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Cross Country Baby!!
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Be Loud
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

The first time at Juco we did 156, then at the Asylum we did 200.  This time we did 180 traveling burpees, but we had a little special treat.  At rep #132 we stopped at the sand volley ball courts and did 6 Sand Suicides (sprint across the length of the volley ball court and back) — just because they’re there and a sand lot is too good of an workout  opportunity to pass up.. Am I right??  So if Truck Stop does it again they could probably do more burpees if they cut out the Sand Suicides..

MARY:

Finished up with a little mary.

  • 15 Star Crunches
  • 15 Freddy Murcuries
  • 15 Mountain Parkers

CIRCLE OF TRUST/BOM:
Thank you @Snaggletooth for turning me on to the Every Man Ministry. I’ve thoroughly enjoyed being on the subscription devotion.  I wanted to read it to the group but couldn’t find it. But here is the one I described.

  • Weapons Grade Plutonium https://www.everymanministries.com/blog/september-21-2019/
  • I tried to encourage the men to “leave the shores of safe, spiritual spin, for the unpredictable rapids of witnessing.”
  • And once God’s man experiences the power of God in this way, no other experience can compare.  It is the ultimate risk-reward setup. Give the signal, turn the key, press the button, and release the power.
  • According to Jesus, God’s man can choose to experience the power of God by deciding to share his faith.
    MOLESKIN:
    It was a ton of fun — thanks for the opportunity to join you all in the PMG (PM Gloom) at Truck Stop!