F3 Knoxville

Tag: Biscuits

Revisiting the backbone

THE SCENE: 72 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 5 count

plank for 30 seconds

squats 20 count
THA-THANG:
Mosey to Matterhorn doing some work along the way.

  • 5 burpess at first light pole
  • lounge from second light pole to end of gaurdrail
  • bottom of Matterhorn pair up
  • partner one does exercises as the other runs to the backbone and completes 10 Pull ups and runs back
  • 100 merkins
  • 200 squats
  • 300 v-ups
  • Wait for the 6 as the teams do man makers till the 6 is up

After completing we run up to the backbone.

  • Partner one runs up to the second light pole as the other does man makers then it’s their turn.
  • After two rounds we mosey to the bottom of the rock and run the steps.
  • mosey back to the AO
  • Lunge from star of gaurdrail to the 1st light pole.
  • jail brake to the AO

MARY:

  • revers pickle pounders 15
  • pickle ponders to time.

COUNT-OFF & NAME-O-RAMA
check and welcomed FNG Troller!
CIRCLE OF TRUST/BOM:
Gentle and lowly by dane ortland, I would recommend this book! It’s been a balm to my soul. here is a quote I wanted to read today but didn’t have time.

“We cannot present a reason for Christ to finally close off his heart to his own sheep. No such reason exists. Every human friend has a limit. If we offend enough, if a relationship gets damaged enough, if we betray enough times, we are cast out. The walls go up. With Christ, our sins and weaknesses are the very resumé items that qualify us to approach him.”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
bring cloths for mend house thursday for Mayberry to pickup.

Classics

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 10
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • This/that stretches
  • Cherry Pickers x 5
  • A few burpees sprinkled in….

THA-THANG:

  • 7’s on the hill – Squat Jumps at top, Lunges at bottom
  • Mini seabiscuit around the long island.  10 burpees, 10 merkins, 10 dips at designated intervals.
    • Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
  • Moseyed back to the pee rocks for some DORA:  100 OH Press, 100 Curls, 100 Goblet Squats.   Partner runs to gate & does 5 merkins.   Maintained social distance and no rock sharing.

MARY:

Dealers choice:

  • Hello Dolly x 20 – QIC
  • Side Crunches – Waxjob
  • Big Boys – Frosty
  • Freddie Mercury – Butters

COUNT-OFF & NAME-O-RAMA
17 strong:  Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease.   Do your merkins!!

MOLESKIN:

I’ve been out for a while with a busy work and family schedule.   Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.

ANNOUNCEMENTS:

Hold the Line

THE SCENE: 76 w/ 100% humidity.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH and Tempo Squats IC x21 Each, Cherry pickers x5,

THA-THANG:

Hold the Line:
21s – Merkins and Single Leg Squats
  • when done, Star Jacks/Burpees til 6 up
  • Duck walk or Lunge across the court together
21 gun salute
  • 21 curls, OHP, triceps x 5

MARY:
Dealer’s choice x3min.

COUNT-OFF & NAME-O-RAMA
16 PAX

CIRCLE OF TRUST/BOM:

Man A Post vs Hold the Line
To man a post is a good thing. You stand your ground against incursion protecting a defined territory. The challenge is, you can forget why you are on the post, and instead be motivated by the need to dominate and succeed or by your innate fear of failure and incompetence. You can end up focusing on the task as it relates to you only.
I have spent most of my life manning a post. Trying to be successful, competent and do what is right…at least when someone is looking. When I got married the post changed, and it did again when we started having kids, but I was still manning a post.
A year ago tomorrow Kim started chemo for Hodgkin’s Lymphoma and we had no idea how much help we would need. We were still in a “man the post” mentality and I took the day of chemo off and prepared to head back to work the next day. She came downstairs and couldn’t keep her eyes open. I quickly called a friend who had been through chemo a few years before and she came over within 20 minutes. Hannah Jackson held the line with us.
2 weeks later we had moved out of our home (with the much needed help of F3 men) and were staying with Mayberry and his crew as our house was finished up. We hit the second treatment, while staying at their house. Kim’s hair started falling out, she was a wreck so they gave us their master bathroom so I could shave her head. That was the single worst experience of my entire life, but they held the line with us, and we cried and laughed around the fireplace together afterward.
Manning a post is about personal responsibility, personal ability, personal integrity and can get confused with pride, self-congratulations and pseudo-independence.
Holding the line is about everyone else. It is about whom you are protecting, what you are protecting against and with whom you are locking shields.
You can man a post WHILE holding the line but don’t get confused, the post is important, not because of the importance of the man on the post, but because the LINE is important,. Look for ways to hold the line with the HIMs around you, and even more with and for the sad clowns who don’t know they need the help, protection and comfort. Don’t just man a post…hold the line.

MOLESKIN:
It was gross out this morning, slimy and sultry, but the men out in hard work. Even when we did the 21 guns, they kept pushing for the most part. This was my first Q in a long time, and it was worth it.

Expect the Greater Reward

THE SCENE: H-A-W-T
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • BA IC x 11
  • Tempo Merkin IC x 10
  • World’s Greatest Stretch IC x 10
  • Cherry Pickers IC x 5 (no more, no less)

THA-THANG:
Grab your favorite CMU

  • Mosey to the Speed Bump in 2 Lines
  • 2 stations, 12 minutes ea station
  • 25 rep descending by 5
  • Station 1 – Thruster Merkin on Block, Clamp Grip Curls & Lawn Mowers
  • Station 2 – Jumping pull-ups, Goblet Squats & Qtr Squat Press-up

MARY:

  • Flutter Kicks IC x 25
  • CMU Press IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Real Acronym – Rejects Passivity, Expects a greater reward, Accepts responsibility & Leads courageously. Today we talked about Expecting a greater Reward, God’s Reward. I read Genesis 3 the story of the Fall. How Adam had God’s reward and thencthen to pursue a worldly desire and caused the Fall of Man. We need to do things with the expectation of God’s reward.
MOLESKIN:
We had an FNG who tried to convince us he was a #respect. Hobo visited from Memphis, hopefully he got his money worth.
ANNOUNCEMENTS:
Have you heard about the CSAUP?

Goliath

THE SCENE: High 60’s, 94% humidity. A great morning to sweat and sharpen some iron!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4ct IC
10 burpees
5 cherry pickers
10 burpees
10 windmills

THA-THANG:
3 rounds:
10 CMU curls
10 CMU overhead extensions
10 CMU mowers – each arm
10 Lion Kings (David first killed a lion)
10 burpees

Indian run to base of Matterhorn
3 rounds:
10 merkins
10 BBS
10 squats
Bear crawl (1st round) to Backbone
(David also took on a Bear)
5 pull-ups
5 toes to bar
5 chin-ups
5 knees to chest
Run to summit
10 burpees
Run back to base

Indian run back to AO

MARY:
10 burpees (that makes 100!)
25 hello Dolly’s 4ct IC

COUNT-OFF & NAME-O-RAMA
Abacus, Biscuits, Homebody, Junk, La-Z-Boy, Snitch, Turtle, Waxjob, Yo-Yo
CIRCLE OF TRUST/BOM:
We all know the story of David and Goliath. And I feel like 100 burpees mixed with the Matterhorn is worthy of being called a Goliath. Goliath was a giant of a man, standing 9 ft tall. He was a seasoned, battle-hardened warrior. His spear was longer than David was tall. His shield weighed more than David. The Israelite army trembled in fear of this beast who, every day for 40 days, would come out and taunt them, challenge them, ridicule and slander both them and their God. Our God. Even King Saul was too afraid to challenge the giant, instead offering great rewards to the man who did.
Enter David. We all know about David the king, but let’s look at him at this point in time. He was the 8th and youngest son of Jesse. He was the smallest, the weakest, the least significant of all his brothers. He was relegated to be a farmer and tend the flocks as his brothers were fighting in Israel’s army. He was such an afterthought that he didn’t even make the initial lineup when the prophet Samuel, led by God, came to anoint one of Jesse’s sons as the next king of Israel. They had to go call him in from the fields. Even Samuel himself didn’t think that it would be David.
So David the shepherd, in his late teens or early 20’s, is sent by his father, Jesse, to deliver food and provisions to his brothers on the front lines. He arrives and hears Goliath insulting and slandering God and is overcome with righteous anger and asks why no one has stood up to this man for God’s glory. His brother gets angry and rebukes him. But David, standing for the Lord, presses on and confronts King Saul. Saul offers this young boy his armor and sword, likely the best equipment in all of Israel. David refuses, choosing only a few river stones and his sling instead. This boy, having already killed a lion and a bear barehanded, walks out onto the battlefield, dressed in shepherd’s rags and carrying a slingshot. Goliath laughs at him and ridicules him. But David, standing firm in his faith and fighting for our God and His glory, slaughtered the giant with a single stone.
Goliath takes many forms today, including the 100 burpees we just tackled. It could be that you’re facing an illness, work stress, family struggles, addiction, whether it’s substance or porn or even just comfort (we don’t like to step out of our comfort zones very often, guilty here too). It may not be one single thing. It may be a bunch of little things that, stacked up, take on the form of this giant. But whatever it is, whatever you’re facing, remember that you aren’t facing it alone. You have a power in you that cannot be shaken, cannot be uprooted, that cannot fail. If you stand firm in your faith, if you are being obedient, if you are fighting for Him and the glory of His kingdom, all you have to do is call out to Him. He will come meet you where you are. No matter who you are, where you’ve been, what you’ve done, whether you’re the greatest or the least of your clan. Stand for Him. Fight for Him. Lean into Him. He will lead you to victory. That’s my encouragement and my challenge to you. Our God is greater than anything else out there. He is the one true God, the Creator of the heavens and the earth. Whatever is your Goliath, stand for Him and all else will fall into place.
MOLESKIN:

ANNOUNCEMENTS:
Off the Chain CSAUP – July 18
Sign up posted on Slack
1st 50 to sign up get patches