Bueller – Page 10 – F3 Knoxville

Intentional Beatdown

December 30, 2017 Pfieffer

THE SCENE: Dark and chilly into a beautiful crisp TN sunrise over the water.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop x25 IC, -Monkey Humpers x10 IC, Baby Arm Circles F/R x10 IC, Side Straddle Hop x 25 IC

THA-THANG:
PAX form two lines and mosey to flag pole at by The Pavalion. Grab a battle buddy and AMRAP for 15 mins the following…

“AMRAP”

candlestick burpees (overhead clap at end) x10 reps
10 pull-ups at baseball dugouts
10 box jumps at playground area

PAX circle up and do 20 squats IC and head to AO…Once at AO split up 11 PAX on both sides of AO for spacing purposes and complete the following…

“BEAR W/ ME” Complete this circuit 3 times

Bear crawl 12 yards to cone and do 20 Pickle Pounders
Bear crawl 12 yards to next cone and do 20 Merkins
Bear crawl 12 yards to next cone and do 20 Squats
Bear crawl 12 yards to next cone and do 20 Carolina Dry Docks
Bear crawl 12 yards to last cone and do 20 Flutter Kicks on a 4 count

PAX Circle up and complete 25 Side Straddle Hops IC and mosey to bottom of Baby Hill with their battle buddy…

“Baby Hill Pain” PAX complete 4 rounds of the following

Partner A sprints the hill and does 25 Derkins while Partner B awaits at bottom jumping rope. Partners interchange.
Rounds 1 and 3 PAX do Derkins
Rounds 2 and 4 PAX do Incline Merkins

PAX mosey to AO and circle up…

MARY:
Hello Dolly x20 IC, American Hammer x20 IC, Pickle Pounders x12 IC, Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
22 PAX Count & 0 FNG’s
CIRCLE OF TRUST/BOM:
Everyone wants to make New Year’s resolutions and those imo are pointless. Resolutions are a hopeful map that leads to disappointment. As HIM’s at home, work, our workouts, etc. we have to focus on intentionality and specific goals to have the right direction toward our purpose as leaders in our respective homes and environments.
MOLESKIN:
Quick Picture
ANNOUNCEMENTS:
Cofeeteria announcement

A Good Setback?

December 19, 2017 Tank

THE SCENE: 43 degrees, moist like a nice bunt cake?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, rocketts x10, this and that, shoulder touch Merkins x10, cherry pickers x5

THA-THANG:

At top Mosey to the “boat” and Start at first lit tree.
At each tree do:
1 burpee
2 squats
3 Merkins
4 lunges (2 each leg)
Then run back to start and go to next line. Repeat
Total of 8 trees (trees are 20’ +- apart)

When finished go back and finish with six

On next set of 8 trees do:
2 burpees
4 squats
6 Merkins
8 lunges
Go back and Finish with six

Sprint to bottom of steps (60 yds)
10 burpees on your own

Run up steps and hill to restaurant x2

Mosey towards Matterhorn
Stopping for
iron mikes x20
10 diamond, 10 wide, 10 reg

Turn right before Matterhorn and at every other light pole do:
imperial walkers x10 3-count
Squats x20
Stop just past marina building.

At every tree add 1 merkin starting with 1 (total of 11 trees over 100 yds+-)
Then 10 squat jumps
Mosey back to AO

Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

MARY:
Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

COUNT-OFF & NAME-O-RAMA
17 – Frenchie, proton, ratchet, abacus, tank, frosty, Mayberry, junk, Bueller, too late, crossbar, Showcase, Rusty, wall ball, scooter, Bartman, flute loop
CIRCLE OF TRUST/BOM:

Christmas was God’s most successful setback. He has always delighted to show his power through apparent defeat. He makes tactical retreats in order to win strategic victories.

Joseph was promised glory and power in his dream (Genesis 37:5–11). But to achieve that victory he had to become a slave in Egypt. And as if that were not enough, when his conditions improved because of his integrity, he was made worse than a slave: a prisoner.

But it was all planned. For there in prison he met Pharaoh’s butler, who eventually brought him to Pharaoh, who put him over Egypt. What an unlikely route to glory!

But that is God’s way — even for his Son. He emptied himself and took the form of a slave. Worse than a slave — a prisoner — and was executed. But like Joseph, he kept his integrity. “Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow” (Philippians 2:9–10).

And this is God’s way for us too. We are promised glory — if we will suffer with him (Romans 8:17). The way up is down. The way forward is backward. The way to success is through divinely appointed setbacks. They will always look and feel like failure.

But if Joseph and Jesus teach us anything this Christmas it is this: “God meant it for good!”

MOLESKIN:
Aparently Showcase wants to be Shooter so much he is now referring to himself in the name-o-Rama as Shooter.
ANNOUNCEMENTS:
Prayers for Butters wife and baby as she will be delivering soon, travel for families

BB: 16 strong at the Dog Pound

December 12, 2017 Flute Loop

THE SCENE: Bright and early, 38 degrees at start but it got warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 “4 count” side straddle hops,

50 merkins,

20 “4 count” mountain climbers

20 “4 count” plank merkins

mosey to outhouse for 40 step ups

THA-THANG:

Mosey to the bottom of the steps

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

Recover with plank

Mosey towards Matterhorn with 10 burpees 1/2 way there

Lunge halfway up hill w sprint to the top

To the Pavilon for 20 pull-ups, 20 decline merkins, and 20 dipS

MARY:
Mosey back to the AO for:

20 “4 count” American Hammers”

50 bicycle kicks

50 baby crunches

20 “4 count” Hello Dolly’s”

40 Merkins

COUNT-OFF & NAME-O-RAMA
16 Strong, flute loop, detention, ratchet, butters, doubtfire, peach fuzz, ribbed, tank, junk, buehler, scooter, shooter, lady fingers, frosty, lazy boy, eyebeam

CIRCLE OF TRUST/BOM:
10% of us is visible to the whole world. The other 90% (everything that goes on in our hearts and minds) is only known to us and God. Is there stuff going on in our 90% that we want changed? If so, working harder and trying to come up with the power on our own to change the big stuff that needs to be changed is a fruitless, exhausting effort that most likely won’t work. The answer: “Desperate Prayer”. Go to God in authentic surrendered desperation and ask Him to release His Spirit to work in you – get specific on what you want changed, and get desperate, and do it regularly, and see what happens. Praise Him.
MOLESKIN:
Pray for Mayberry’s family, Praise for Ratchet’s parents
ANNOUNCEMENTS:

What 2403 means to me…

December 7, 2017 Mayberry

THE SCENE: 35 chilly and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse, battle buddy up, grab your CMU and head to the hockey rink
THA-THANG:
What 2403 means to me…

Dora style

100 Burpees/farmer carry
200 BBS/farmer carry
300 Bent over Row/run
400 Merkins/run
500 Squats with CMU if possible
400 Gas pumps/farmer carry
300 Curls/run
200 Over head press/run
3 Burpees

COUNT-OFF & NAME-O-RAMA
Welcom FNG Blowhole
CIRCLE OF TRUST/BOM:
On December 7, 1941 American’s on the east coast woke up to learn that the Japanese had lead an unprovoked attack on our country. It was later learned that in the attack 2403 Americans were killed. And our country went to war.

The attack caused thousands upon thousands of men to volunteer to go out and defend their country, states, cities, families and ways of life. Gallantry was seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, or maybe a few close to us like wives and kids. We live to make money, buy a house, drive a fast car, or sometimes old car… But rarely do we live for each other and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends. Time after time these men jumped on grenades, charged enemy entrenchments, and gave their lives so others could live. They died for their friends.

That makes me think of F3 and the friends I have made here, but also of John 15:13 where Jesus says:

“Greater love has no on than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means because He died for our sins He knows all of us intimately. Which means we are all His friends.

MOLESKIN:
If you didn’t get your reps in do them. Not for me but for the 2403.

PRAYER REQUESTS:
Ratchet’s in-laws who lost their home in the fire in CA.

Mayberry’s grandmother who is headed to hospice. And his Dad and Aunt as they prep for that.

All our brothers who were missing in the gloom this morning.

Fabulous 40

December 5, 2017 Mayberry

THE SCENE: 50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse

Motivator

40 Merkins

40 Squats

40 BBS

THA-THANG:
Mosey back to the outhouse

40 Box jumps

40 Dips

Mosey to the Matterhorn

40 V-ups

40 CDDS

Mosey to the pav-a-lon

40 Pull ups

40 Floor wipers

Mosey back to the rock pile

40 curls

40 tri extensions

40 goblet squats

40 bent over row

MARY:
40 American hammers

40 mtn climbers

40 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As you can tell I turn 40 today which means I have had many years to do the things I wanted to do. I haven’t got them all done, but I have been fortunate to do quite a few. In the same sense my 90 year old grandmother is currently lying in a hospital and most likely going to hospice. I do not think she got to do all the things she wanted to do. I think she has led a good and happy life, but I think there was other things, other adventures, or other experiences that she wanted to do. Let this be a reminder to all of you do not put off the things you want to do until later. We are not guaranteed any definite time on this earth, so make the most of it. Hug your wives and kids, but also get out there and live your life.

Also welcome Abscess Jr…. aka Sleepwalker.