F3 Knoxville

Tag: Archie

Post Christmas Goo Burn

THE SCENE: 27°F and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x25 (IC)
• Imperial Walkers x20 (IC)
• Burpee x5 (OYO)
• Cherry Pickers x20 (IC)
• Merkins x20 (IC)
• Squats x20 (IC)
Mosey to upper loop

THA-THANG:

The Barkley Marathon
Cones are spread out around the upper loop. Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
· Cone 1 – Dry Docks x20
· Cone 2 – BBS x30
· Cone 3 – Mosey down the hill and back up
· Cone 4 – Merkins x30
· Cone 5 – Squats x30
· Cone 6 – Flutter Kicks 4ct x30
· Cone 7 – Sprint to the Front Door
· Cone 8 – Smurf Jacks x30

MARY
• Hello Dolly x20 IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Find Comfort in God, even in the midst of the cold and gloom.

“Comfort, comfort my people, says your God. Speak tenderly to Jerusalem, and cry to her that her warfare is ended, that her iniquity is pardoned, that she has received from the Lord ‘s hand double for all her sins. A voice cries: “In the wilderness prepare the way of the Lord; make straight in the desert a highway for our God. Every valley shall be lifted up, and every mountain and hill be made low; the uneven ground shall become level, and the rough places a plain. And the glory of the Lord shall be revealed, and all flesh shall see it together, for the mouth of the Lord has spoken.” A voice says, “Cry!” And I said, “What shall I cry?” All flesh is grass, and all its beauty is like the flower of the field. The grass withers, the flower fades when the breath of the Lord blows on it; surely the people are grass. The grass withers, the flower fades, but the word of our God will stand forever.”
‭‭Isaiah‬ ‭40:1-8‬ ‭ESV‬‬
http://bible.com/59/isa.40.1-8.esv

MOLESKIN:
Happy Birthday Charmin, and we are praying for you Compost. Thanks for being humble and honest.

Kraken and Everest

THE SCENE:

40°F, with a light misty

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Covered by Barbee while I finished setting up the Kraken…
THA-THANG:

The Kraken

Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until time is up.

  • Cone 1 – Dry Docks x30
  • Cone 2 – Narrow Squats x30
  • Cone 3 – 4ct Flutter Kicks x20
  • Cone 4 – Star Jumps x30
  • Cone 5 – 4ct Shoulder Taps x20
  • Cone 6 – Reverse Lunges (each leg counts as 1) x30
  • Cone 7 – 4ct Hello Dollys x20
  • Cone 8 – Smurf Jacks x30

Mosey to Everest

21s- Merkins at the bottom and squats at the top

COUNT-OFF & NAME-O-RAMA
25 PAX
CIRCLE OF TRUST/BOM:

Joy of Restoration
“In the beginning, God created the heavens and the earth.”
‭‭Genesis‬ ‭1:1‬ ‭ESV‬‬
http://bible.com/59/gen.1.1.esv

Then sin happened and now everything here is different from what it was originally intended to be.

Christmas marks the beginning of the restoration.

“The wilderness and the dry land shall be glad; the desert shall rejoice and blossom like the crocus; it shall blossom abundantly and rejoice with joy and singing. The glory of Lebanon shall be given to it, the majesty of Carmel and Sharon. They shall see the glory of the Lord, the majesty of our God.”
‭‭Isaiah‬ ‭35:1-2‬ ‭ESV‬‬
http://bible.com/59/isa.35.1-2.esv

MOLESKIN:
The guys were very gracious as I was a little late getting to the start point.

12 Days of Christmas

THE SCENE: The Asylum – Clear Skis – 22 Degrees Wind coming in from the west at 3 knots
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Light run across the parking lot x4

THA-THANG:
12 Days of Christmas

  • Wheel Barrels with partner. 2x each 12 steps
  • 11 Merkins
  • 10 Carolina Dry Docks
  • 9 Mountain Climbers
  • Mosey to Cardiac
  • 8 American Hammers
  • 7 Big Boy sit ups
  • 6 Hello Dolly’s
  • 5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
  • “The Run” up Cardiac. 25% to the turn 50% to the turn 100% to the top of the hill
  • 4 Jump Squats
  • 3 Iron Mikes
  • 2 Burpees
  • 1 Hug for your brother

Rinse and repeat x4

COUNT-OFF & NAME-O-RAMA
22 Men
CIRCLE OF TRUST/BOM:

We all sang the following:

O come, let us adore Him,
O come, let us adore Him,
O come, let us adore Him,
Christ the Lord

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tuesday Throwdown

THE SCENE
42 and Clear

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x12 IC
SSH x25 IC
Tempo Squats x12 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkw x12 IC
Imperial Squat Walkers x12 IC

 

THA-THANG
Countdown
Partner up. For this routine, one person performs the exercises while the other jump ropes.

Routine:  Run to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps.

Exercises:

  1. Wide Merkins
  2. Narrow Squat
  3. Superman Swims

Mosey to pavilion.

 

Table Work
With your partner, gather around one of the picnic tables.  Perform 4 rounds as outlined.  Each round is 2 minutes long with a 30 second break between rounds:

Rd

Exercise 1

Exercise 2
(Done until Partner finishes Ex1)

1

 Step Ups x10/leg Bench Dips

2

 Bulgarian Split Squats x10/leg Let Me Ups (Wide Grip)

3

 Side Step Ups x10/leg Decline Carolina Dry Docks

4

 Foot to sky x10/leg Let Me Ups (Close Grip)

Mosey to intersection of old trail and new trail near the water (just down from Cardiac Hill).

 

Route 132
Start at intersection of the new trail and old trail.  At the first light pole, perform the 1 Dry Dock and 1 Jump Squat.  Continue up the path pausing at each light pole to do the exercises while increasing 1 rep each light until you get to 11 reps of each exercise.

Mosey to the base of Cardiac Hill.

 

Cardiac Mary
Start with 10 BBS then run up Cardiac.  At the first switchback perform 15 4ct Flutter Kicks.  At second switchback perform 10 BBS.  At the top of trail, where the trail meets the road, 10 BBS.

Mosey to SP.

 

Cash Out
ATMs

 

COUNT-OFF & NAME-O-RAMA
5 PAX, 1 FNG (Dorothy)

 

CIRCLE OF TRUST/BOM
The secret to growth is movement.  Whether it’s physical, mental, relational or spiritual it’s not enough to talk about change, you have to put it into action!

James 1:19-25
“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.
But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

 

MOLESKIN
Intimate crew this morning, but the 5 HIMs gave it 100% and crushed the morning!  It was great to meet Dorothy, glad he could make it in from Albany.  Hopefully work will bring him back soon.

 

Rock elevators

THE SCENE: 32…slight breeze….COLD!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Squats (4ct) x 20 IC
  • This/That stretch

THA-THANG:

  1. Mosey to the corner below Asylum building.
    • Burpee Mile – start with 1 burpee at first light pole and +1 at each successive pole.   Stop at the white trailer at the base of Everest.   Total of 14 poles = 105 burpees!
  2. Mosey up Everest….forward first half, Bernie Sanders 2nd half
  3. Circle up and each man grab a rock for some elevators on the long hill.
    • Stop 1:  25 curls
    • Stop 2:  25 curls, 25 OH Press
    • Stop 3:  25 curls, 25 OH Press, 25 Goblet Squat
    • Stop 4:  25 curls, 25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 5:  25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 6:  25 Goblet Squat, 25 Merkins on Rock
    • Stop 7:  25 Merkins on Rock

MARY:

  • Flutter kicks x 25
  • Hello Dolly x 25
  • Slutter kick x 25
  • 1 minute of AMRAP LBCs

COUNT-OFF & NAME-O-RAMA
16 PAX:  Quickbooks, Archie, Umbro, Rainbow, Neutron, Pusher, Bluebird, Booster, Streak, Doublewide, Snitch, Catgut, Cheatsheet, Rusty, Bunny, Bartman

CIRCLE OF TRUST/BOM:
Yesterday was Pearl Harbor day….which means to today is the day President Roosevelt addressed our nation and declared that we were officially at war.   Yesterday our country was caught sleeping, but today we began to pull ourselves up out of the ashes and prepare for what is likely our finest hour on the world stage.  The bible is full of characters who had to pull themselves out of the ashes as well:  Joseph, David, Moses, Job, Peter….the list goes on.   The challenge for you today is:  what are you going to do about challenges you face on a daily basis?   Are you going to wallow because of yesterday’s failures and hardships or are you going to pick yourself up, be a man, and do something about it?   The choice is yours.

MOLESKIN:
Special prayer for Ratchet’s family as they’re dealing with the loss of their home in the California fires.

ANNOUNCEMENTS:
3rd F event tomorrow at the Outlook…..be there!!