F3 Knoxville

Farva’s Highway Trooper Sendoff

THE SCENE: Partly cloudy, low 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle Hops, 10 Imperial Walkers, 10 Bottle Openers, 10 Cherry Pickers, 10 Baby to Wide Arm Circles Forward, 10 Baby to Wide Arm Circles Backward
THA-THANG:
Mosey toward stop sign on northeast side of Admin Bldg.  Stop at brick wall on left of road.  25 Bench raises.

Mosey to big coniferous tree just north of stop sign.  20 American Hammers.

Mosey on perimeter trail to area north of Roadshow Run.  20 Hello Dollies.  Then run to top of Roadshow Run and back.  Those who arrive back first do Baby Crunches until everyone is back.

Mosey to bottom of Mt. Everest.  20 Flutter Kicks.  Run to large tree half way up Mt. Everest and run back.  Those arriving first do baby crunches until everyone is back.

Mosey on perimeter trail to shaded area north of utilities bldg.  25 Carolina Dry Docks.

Mosey on perimeter trail to Northshore Entryway Gate.  Mosey east up road to shady area south of utilities building.  15 Tempo Merkins.

Mosey east on roadway to where there is downhill slope toward soccer fields.  Go down hill.  We will do sevens with Bicycle Kicks at bottom of hill and Burpees on top.

Mosey to stop sign on Southeast Corner of Admin Bldg.  25 Diamond Merkins.

Mosey to boulder pile.  Do 20 each of the following exercises:

  • Overhead Presses
  • Curls
  • Triceps
  • Rows
  • Squats

Mosey to AO.

MARY:
Standing stretches with legs together and legs apart; leg raises while lying down on six; arm and leg raises from plank position; Boat canoe.

COUNT-OFF & NAME-O-RAMA
Eleven men, no FNG’s.pi
CIRCLE OF TRUST/BOM:

THE DESCENDING GOD

In Philippians, Chapter 2: 6-8 we read about:  “Christ Jesus,a 6who, though he was in the form of God, did not count equality with God a thing to be grasped,b 7but emptied himself, by taking the form of a servant,c being born in the likeness of men. 8And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross”

As Henri Nouwen states, our God is a descending God.  Jesus, who was born in a manger, chose the descending way continually.  He lived with his parents up to his 30th year in an disrespected town of Nazareth.  Although full of divine power, he equated power and popularity with temptation.  His disciples were simple men, not popular, wealthy, or religious leaders of the day.  His miracles were performed out of compassion, not to impress.  Often he even tells those whom he has cured not to tell others about it.  And, as he his life continues he becomes increasingly aware that he must fulfill his mission by sacrificing himself on a cross.  God is spat on and tortured, not lifted up in greatness.

Quoting Henri Nouwen in his “Letters to Mark” he states “God has willed to show his love for the world by descending more and more deeply into human frailty.”  And when Jesus reaches the utmost in poverty, pain lowliness and loneliness, nailed as a criminal to a cross, it is then that “we know how far God has gone to show us his love.  For it is then that Jesus has not only reached his utmost poverty, but also has shown God’s utmost love.”

ANNOUNCEMENTS:
3rd F at Outlook on August 11 at 8:30 am.  Talk to Pele or Lillydipper about signing up for the Fake Gloom Kickball team for a great tourney on Saturday, August 18.

Landline visits Kory Hill

THE SCENE: Dog Pound, early, dry and a nice temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MOSEY around the outhouse, SSH x20, 10 mericans, 15 SSH ,10 mericans, 15 SSHs, 10 mericans, 15 Mary Catherine gallager type SHH, 10 mericans, then 5 bad ass karate kid kicks!

THA-THANG:
Mosey to lot next to Matterhorn. 7 spots in a line spaced 10’ apart, across the lot. 7 cones across the lot from them at different lengths (20 to 70 yards ) complete exercise and run around cone across from it and back moving to next exercise. Repeat till the groaning level is sufficient.

  1. SSH x50
  2. Karate kid kicks x10 each leg
  3. squat jumps x25
  4. Merkins x40
  5. CMU curl and press x20
  6. CMU Tris and press x 20
  7. shoulder tap merkins x20

Mosey down Lot around to the docks. Mosey to Cory hill stopping at every other parking line for 1 merkin until reaching hill (20 lines?)

squat walk up Cory Hill, mosey down, Bernie squat up, mosey down, bear crawl up, mosey down …repeat flutter kick till 6 catches

mosey to AO

MARY:
Landline takes over with some pac-mans, box cutters, Peter Parker’s and side crunches
COUNT-OFF & NAME-O-RAMA 

CIRCLE OF TRUST/BOM:

Hope in God is real. Hope in things, people is nothing. There is hope in Jesus and he has given us the freedom from sin.

MOLESKIN:
Talked about being more intentional with bible reading. Keeping accountability.

had a great picture wearing our shirts for WAgon Wheels friend Bryan who is struggling with a medical issue
ANNOUNCEMENTS:
Going away party for landline tonight, kickball teams, F3 olympics

Launch Party/Change

THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Money to Flag

SSH x 20 IC

Imperial Walkers x 20 IC

Michael Phelps OYO

THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:

  • DORAs on Soccer Field- 200 Merkins & 200 Squats
  • Mosey to the Boat Launch/Dock/Pier
  • 7s from Dock to Playground- LBCs & Pull-Ups
  • Mosey to Splashpad- Proton-led Flutter Kicks x 25 IC, Pfeiffer-led Hello Dolly’s x 25 IC, Partner BBSU x 20
  • Mosey to Trail Running path- 11s- incline/decline Merkins (modified for time)
  • Mosey to basketball court- 5-10-15-20 Rounds of Burpees with cross court running between each set.
  • Partner run of loop x 1.5

MARY:
Abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).

Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.

F3 Knoxville experienced change today- new AO & it was a wonderful morning.

MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!

We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!

We prayed for Sliderule and his family and for Abacus’ Aunt.

ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.

Why are my shoulders Red?

THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

Co Q with Herbie  ( he did 1st 30 min)

  • Cherry Pickers x 10 IC
  • Tempo MKNS x 10 IC
  • SSH x 20 IC
  • LBAC x 10 IC (B)

THA-THANG:

B.O.M.B.S.  P1 Runs and P2 does Ex’s until they complete

  • 50 BRPS
  • 100 OH Claps
  • 150 MKNS
  • 200 BBS
  • 250 SQTS
  • Hand off to Natty-  All grab their CMU’s
  • Mosey with CMU’s to 1st TN Bank lot
  • Sideways (B) rapid step over curb x 50  & FWD / BWD x 50  (all holding CMU)
  • Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
  • Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
  • Fast Mosey to Norm’s Hill and Partner back up
  • 1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
  • 2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
  • 3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters  then alt
  • Attempted a fast Mosey back to AO with CMU (Abcess killed us)
  • MARY:
    Bruce Lee’s x 10
  • Flutters x 20 IC
  • there was one more but I forgot what it was!

COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace.  This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit

Getting our mileage on

THE SCENE: 70 clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Stretch OYO

THA-THANG:
Run

Run

Run some more

MARY:
Ain’t nobody got time for Mary.  As Forest Gump says “we were runningggggg”

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This AO time is usually a light ruck themed AO, but since no one was listed on the Q I assumed most of the regular attenders (Frosty, Butters, Wallball) were out of town.  I signed up to Q because I know some of the guys in attendance this morning are in the home stretch of completing the “Super Ocho” (or event to be named later) where they post at each of our Knoxville AOs.  I didn’t want to leave them hanging if the normal crew was MIA.  I think this is a great challenge to get out to every AO and see the options Knoxville has to offer.

My apologies to Butters and WallBall since I made them leave their backpacks in the car, but maybe next time they will sign up to Q…

ANNOUNCEMENTS:

This months AO vs AO challenge is distance.  So log those miles.  Also anyone can join at anytime.

Tank is leading a kickball tournament on 8-18-18

Truckin to the Pound is currently being planned for late summer early fall.

F3 Olympics are happening this fall most likely to coincide with our 3rd year anniversary. Stay tuned.