F3 Knoxville

Tag: Avocado

ONE IS NONE 2 IS ONE.

THE SCENE:  A bit cool but nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LITTLE BABY ARM CIRCLES FORWARD 13 BACK 11.  TEMPO SQUATS 10. SQUATY CURLS 5 ON AN 8 CT

THA-THANG:
GRAB A CMU AND MOSEY TO THE FOUNTAIN. ON THE LOOP FROM FOUNTAIN TO STREET VISIT 8 STOPS FOR A CRACKING.  20:1

  • BURPEES
  • SQUATS
  • MERKINS
  • BIG BOYS
  • IRON MIKES
  • CURLS (CMU)
  • OVERHEAD PRESS (CMU)
  • BENT OVER ROWS (CMU)

MARY:
GRAB BIG ASS ROPE AND AS ONE DO WORLD WAR II’S UNTIL ALMOST TIME.  FINISH WITH 10 MERKINS OYO
COUNT-OFF & NAME-O-RAMA 

 


CIRCLE OF TRUST/BOM:
ONE DOES NOT MAKE THE GROUP THE GROUP MAKES ONE.  BOMBSHELTER MEN MAKE UP A GREAT GROUP.  USE THIS GROUP AS AN EXTENSION OF YOURSELF.  REACH OUT IF YOU NEED TO. IF YOU ARE CAPABLE, YOU SHOULD HELP. YOU ARE ONLY AS STRONG AS THE MAN NEXT TO YOU.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Kraken who stole Christmas

THE SCENE: It was a cool, quiet, morning just a hair under 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

Mosey

10 Imperial Squat Walkers

Mosey

10 4ct LBC F and R.
THA-THANG:
We arrived at the AO to discover our CMUs had been taken by one of the most infamous Bomb Shelter villain: The Kraken. He had placed them under his Christmas Tree atop Mount Crumpet, so we moseyed over to take Christmas back.

The Kraken consisted of 7 Stations:

Station 1:

  • 40 single count CMU Flutter Kick
  • 20 CMU Bent Row

Station 2

  • 20 CMU Good Mornings
  • 30 CMU Curls

Station 3

  • 40 2 count Iron Mikes
  • 25 CMU Overhead Press

Station 4

  • Sprint up Mt. Crumpet
  • 20yd Sled push (45lb plate + CMUs)

Station 5

  • 20 CMU Thrusters
  • 50 Merkins

Station 6

  • 15 CMU Body Builders
  • 20 WWII

Station 7

  • 10 Elf on Shelf (each side)
  • 50 CMU LBC

MARY:
We arrived back with a two minutes left. We burned out with WWII, LBC, CMU Flutterkicks
COUNT-OFF & NAME-O-RAMA
16 Came out to rescue Christmas: Taco, Hammy, Warthunder, Double-tap, Drifter, Nair, Avocado, Pinnochio, Postpone, Scout, Scoutmaster, Espy, Smuggler, Swerve, Veep, Hellbender
CIRCLE OF TRUST/BOM:
The genealogy of Christ has been on my heart the past few weeks. Everyone’s got their fair share of embarrassing stories or forgettable moments in our families. But I think the genealogy of Christ provides a powerful story of the heart of God for his people. All throughout the old testament we see God redeeming his people to preserve a Holy lineage. Thus, the story of redemption is prevalent in the old testament and stories like Ruth remind us the gift of Christ is part of God’s omnipotent plan for redemption of all people.
MOLESKIN:
Pinnochio collected coats for Maryville Karm. Bombshelter donated a total of 36 coats! Awesome job HIMs.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

16 Candles

THE SCENE: 34 degrees F, 92% humidity, dark skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Little baby arm circles.

Run across parking lot, skip back, karaoke run across parking lot, karaoke back.

THA-THANG:
Mosey to Alcoa Road and divide into two groups.  Both groups are to stay on the fountain loop trail where there are 16 light poles.  One group runs clockwise while the other runs clockwise.  The following is to be performed:

16 Candles

Light post #1:  5 Merkins

Light post #2:  5 WWII Sit-ups

Light post #3:  5 Jump Squats

Light post #4:  5 Dry Docks

Run to Start Line

1 Body Builder

Run to Light post #5

Light post #5:  10 Merkins

Light post #6:  10 WWII Sit-ups

Light post #7:  10 Jump Squats

Light post #8:  10 Dry Docks

Run to Start Line

1 Body Builder

Run to Light post #9

Light post   #9:  15 Merkins

Light post #10:  15 WWII Sit-ups

Light post #11:  15 Jump Squats

Light post #12:  15 Dry Docks

Run to Start Line

1 Body Builder

Run to Light post #13

Light post #13:  20 Merkins

Light post #14:  20 WWII Sit-ups

Light post #15:  20 Jump Squats

Light post #16:  20 Dry Docks

1 Body Builder @ #16

Run back to Start Line.  Stop at each light post to do 1 Body Builder at each one.

Mosey to the base of Mt. Krumpit for a round of 11’s

Start with one 4 count flutter kicks at base, run to summit and perform 10 merkins.

Continue until “Recover” is called.

Mosey back to the AO.

MARY:
Alternate Flutter kicks and Merkins to perform those not completed by the Q at Mt. Krumpit.

COUNT-OFF & NAME-O-RAMA
13 HIMs and two, 2.0s (Lumberjack and War Thunder)
CIRCLE OF TRUST/BOM:
I came out of retirement in early 2012 and worked in the Eastern Province of Saudi Arabia (KSA) until mid-2014.  It was full time for 6 months, with generous two week R&Rs every 6 or 7 weeks, followed by two week trips over to KSA every two months for almost 2 years.  The time was filled with great work professionally, a generally tough work environment, and, like here, a mix of tough and pleasant folk to work with.

One trip home was just before Thanksgiving 2013 and mu return was not to be until after the start of 2014.  As I was preparing to leave by limo for the Manama, Bahrain airport two Saudis wished me a Merry Christmas.  It caught me by surprise and I commented that I truly appreciated their well wishes.  I proceeded to explain that back in the United States it is getting to be less frequent that I here “Merry Christmas” and that it was more common to here “Happy Holidays.”  I went on to explain the nature of our secular society and the prevalent political correctness that is taking over our traditional terms, phrases, and comments.  Saying Merry Christmas to some was offensive and ill received.  One of the Saudis, Yousef Al-Turki, immediately said, “You should honor the one you hold in such high regard.”

Yousef nailed it.  I should remember Christ in Christmas.  After all, He is the true reason for my celebration and that of all Christians.  To Him we owe honor and respect.  I should remember Him as my Lord and Savior each and every day.  He should come foremost into my heart and soul when I say Merry Christmas – and I should have no hesitations to say them as an expression of my faith and beliefs.

Merry Christmas, F3 Knoxville!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Coats for the Homeless – Get them in on Thursday.

Mt Crumpit Pyramid

THE SCENE: Cold but perfect for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankenstein then jog the grinder

Quads, the jog

groins then jog.

Knee pulls then jog

THA-THANG:
Mosey to Mt Crumpit to try to steal some Christmas Joy

At Mt Crumpit..

spin off of the Hero WOD Zachary Tellier. We are just adding a hill sprint each round.
10 Burpees
1x Hill Sprint
10 Burpees, 25 merkins
1x Hill Sprint
10 Burpees, 25 merkins, 50 lunges
1x Hill Sprint
Same above plus 100 big boys
1x Hill Sprint
All the above plus 150 squats
***Treat like a Pyramid and work back down until 6up
Mosey around the park back to the grinder

MARY:
Dealer’s choice around the circle until time.  It was painful after all of those situps.
COUNT-OFF & NAME-O-RAMA
14 showed up including 5 FNG (1 was a 2.0 and one was just QIC brother from out of town).  FNG from Saturday are not on here to tag yet, but we named WarThunder(2.0 to DoubleTap), Matlock (out of town brother), Peep, Smuggler, and Scout.
CIRCLE OF TRUST/BOM:

“Your focus will determine your reality.”
George Lucas
“Where focus goes, energy flows”
Tony Robbins
“Your life is controlled by what you focus on”
Tony Robbins
I bring these quotes to you because there is so much going on in the world right now that could draw our focus. Be it the election, COVID, family issues you are facing, addictions, job loss. You name it… there are plenty of things that you COULD focus on. I want to encourage you to focus on Jesus. Story of Peter. The storm didn’t stop before he walked on water, but his focus shifted from the storm and the waves to Jesus. He walked on water until he lost focus.
Regardless of what is going on around you… keep your eyes focused on Jesus. He will see you through. The storms can rage and the enemy can attack, but those things will have no lasting affect on you or hinder you in any way so long as you stay focused on Jesus.

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

Dancing Dora

THE SCENE: It’s officially freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 29 Side Straddle Hops In Cadence
  • 29 Merkins
  • 29 Big Boy Sit Ups

THA-THANG:
Partner Dora with no rep counting. Partner runs and does a movement and comes back while other completes reps until relieved. Keep swapping back and forth until the song is done.

  • Side lunge – 3 pull-ups on the far end of the grinder and run back
  • Hold Iron Cross – Bear crawl across basketball court and run back
  • Good Mornings – Crab walk across basketball court and run back
  • Dips – Gorilla Shuffle across basketball court and run back
  • Rinse and Repeat

The special Dance Circle songs mixed in:

  • Believer by Imagine Dragons – Over head claps and burpee every time you hear “pain”
  • Jump by Van Halen – Mountain Climbers and tuck jump every time you hear “jump”

The songs the shuffle didn’t hit (you can thank Spottify for being nice to us)

  • Flower by Moby – Hold low plank on “down” move to high plank on “up” (but it always goes back down…)
  • Thunder Struck by AC/DC – Hold high plank and merkin every time you hear “thunder”

MARY:
Little baby crunches for 1 minute.
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:
It’s my Birthday! So I was reflecting back on life, and it’s odd the sorts of things that pop. I’ve drifted around a lot and seen a lot of places in this short decade that I’ve been out of high school. Boone NC, Ottawa Canada, Kampala Uganda, Grand Rapids MI, Johnson City, and now here in Alcoa. And a lot has happened. Married, three kids, started a career. But one thing that really stood out was in 2016. My son was born, and my younger brother died. My bother was someone I think of constantly as someone who persevered with joy and faith in the midst of great suffering even to the point of death. He had the most significant impact on me in all this time. So I just encourage you guys to reflect back and see what stands out from the last 10 years.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.