F3 Knoxville

Tag: Butter Knife

STOPPING FOR BISCUITS ‘N GRAVY

THE SCENE: Damp and in the 50’s

F3 WELCOME & DISCLAIMER✔

WARM-O-RAMA:
(All IC, sets of 10): Cherry Pickers, Windmills, Tempo Merkins, Tempo Squats
THA-THANG:
Mosey to Courtyard brick walls, stopping along the way for the QIC to send a quick text message (while PAX hold an Al Gore) to Sargent Slaughter to let him know where his Hardship Hill tools were staged at the QIC’s house……..then 10 Burpees. Stopped again for 20 Merkins.  Stopped again for 30 Squats.  Stopped again for 40 Dips……

Finally at Courtyard walls and inner oval pathway……Seabiscuit style circuit:

  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 1 Lap
  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 2 Laps
  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 3 Laps (stopped for time)

Mosey to Coupon Pile:

  • 30 Coupon Curls, 30 Coupon Tricep Extensions
  • 20 Coupon Curls, 20 Coupon Tricep Extensions
  • 10 Coupon Curls, 10 Coupon Tricep Extensions

Mosey back to shovel flag.

MARY:
Dealer’s Choice (practiced cadence calls): Freddy Mercury, Hello Dolly, Shoulder Taps, Flutter Kicks, Imperial Walkers, Mountain Climbers.
COUNT-OFF & NAME-O-RAMA
8 Men not afraid of a little rain.
CIRCLE OF TRUST/BOM:
QIC discussed his practice of sticking to tasks, to-do’s etc throughout his day – sometimes being so focused on what he perceives as priority, he misses the call to help another person as he’s either “too busy” or it’s “inconvenient.”  Jesus was not like that.  We see this in Mark 10: 46-52, when Jesus heals a blind man days away crucifixion and in the midst of his mission to save the world. With all he had going on, the crowd, the knowledge that he would soon die a brutal death, Jesus stopped – dead in his tracks – for a poor blind beggar.

Blind Bartimaeus Receives His Sight

46 Then they came to Jericho. As Jesus and his disciples, together with a large crowd, were leaving the city, a blind man, Bartimaeus (which means “son of Timaeus”), was sitting by the roadside begging. 47 When he heard that it was Jesus of Nazareth, he began to shout, “Jesus, Son of David, have mercy on me!”

48 Many rebuked him and told him to be quiet, but he shouted all the more, “Son of David, have mercy on me!”

49 Jesus stopped and said, “Call him.”

So they called to the blind man, “Cheer up! On your feet! He’s calling you.” 50 Throwing his cloak aside, he jumped to his feet and came to Jesus.

51 “What do you want me to do for you?” Jesus asked him.

The blind man said, “Rabbi, I want to see.”

52 “Go,” said Jesus, “your faith has healed you.” Immediately he received his sight and followed Jesus along the road.

Pray that each of us become more like Jesus in this story – that we can set aside “priority” tasks, to-do’s, and other orders to stop, listen and obey the Holy Spirit’s call on our lives.

MOLESKIN:
N/A
ANNOUNCEMENTS:
3rd F @ Bomb Shelter Saturday

Mini Hardship Hill

THE SCENE: Post rain gloom. Soggy slimy but not wet.  In the gloom but not of the gloom.
F3 WELCOME & DISCLAIMER: You heard the man, we are not professionals.
WARM-O-RAMA:
* Go review the laid out course and answer questions – then get to it!
THA-THANG: A Mini Hardship Hill

The hardship hill event https://dirtybirdevents.com/hardship-hill-ocr/ On October 3rd had 34 obstacles and so do we. Those obstacles were laid out in a 2.5 mile loop. Our course is about 1/4 mile loop.  This will be an 35 Minute AMRAP (As many rounds as possible).

  1. Progressive Sprint
  2. Bernie
  3. Bear Crawl (for three parking lot stalls)
  4. Broad jump for four parking stalls
  5. Reverse Bear crawl for 5 parking lot stalls
  6. Walk the elevated ledge
  7. Bridge Merkin Shuffle
  8. Stair Loops
  9. Poll Bridge Crawl
  10. Spinning Shuffle
  11. Box Jumps
  12. Squats
  13. Merkins
  14. SSH
  15. American Hammers
  16. Imperial Walkers
  17. Burpees
  18. Box Jumps
  19. Lunges
  20. Flutters
  21. Stair Loops
  22. Dips
  23. R. Side Straddles
  24. Bench Leg Lifts
  25. Mtn Climbers
  26. L. Side Straddles
  27. Freddie Mercuries
  28. Gas Pumps
  29. Hello Dolly’s
  30. Big Boys
  31. Dips
  32. Bunny Hops
  33. Bear Crawl Over 5 Picnic Tables
  34. Incline Burpee Hop Overs.

CIRCLE OF TRUST/BOM:

I love the bible app and it’s reading plans. Regardless that it took me 5 years to get through the 1 year plan, I could use the tool to really see that I read the whole thing.  Now I’m using the four streams plan which is a 2x NT and 1x OT reading in a year.  I’m already way behind in it but still enjoy the variety and thoroughness it enforces upon me. Currently I’m reading through Hebrews (one of my favorites) and Exodus.

Hebrews 12:28 Therefore, since we are receiving a kingdom that cannot be shaken, let us be thankful, and so worship God acceptably with reverence and awe, 29 for our “God is a consuming fire.”[f]

I plead with you to be grateful today … for everything.

MOLESKIN:
As always I hope they all had fun and pushed themselves beyond their limits!  We were able to finish about one lap.
ANNOUNCEMENTS:

  • F3 Podcast
  • Bombshelter T-Shirt Pre-Order: https://f3.mudgear.com/products/f3-alcoa-bombshelter-pre-order
  • Slack Daily Challenge channel: https://app.slack.com/client/TP1NZP6Q3/C01AXNTD6EP/thread/C013Q6N5BDF-1602445568.110900
  • Oct 17th, Convergence and 3rd F at Bombshelter 

Tour Around the Strip Mall

THE SCENE: Mid-60s, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arms Circles forward IC x 11

Baby Arms Circles reverse IC x 11

Overhead Clap IC x 9

Cherry Pickers IC x 5

Harry Rockets IC x 10

Plank Ups x 5

Motivators IC down from 8

THA-THANG:
First Leg: Line up on the end of the parking lot, Mosey to the end with x20 Calf Raises.  Repeat on the way back.  Hold Al Gore for the six.

Second Leg: Grab a spot on the guardrail, Dips and Derkins, 20 each.  Hold Al Gore for the six.

Tour around the Strip Mall:  Four corners; start with x30 at each location.  Rinse and repeat, reducing reps by 5 each lap.

  1. Corner 1: Alpo, Lunge to C2
  2. Corner 2: Heels to Heaven, Mosey to C3
  3. Corner 3: Jack Squats, Bear Crawl to C4
  4. Corner 4: Moving Merkins, Mosey back to C1

MARY:
Flutter Kicks IC x15

Pickle Pounder IC x15

Side Pounder IC x 15

Freddie Mercury IC x20
COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:

Habakkuk

Chapter 1
Versus 3-5
“Must I forever see these evil deeds? Why must I watch all this misery? Wherever I look, I see destruction and violence. I am surrounded by people who love to argue and fight.”
‭‭ “The law has become paralyzed, and there is no justice in the courts. The wicked far outnumber the righteous, so that justice has become perverted.”
‭‭ “The Lord replied, “Look around at the nations; look and be amazed! For I am doing something in your own day, something you wouldn’t believe even if someone told you about it.”
‭‭
We can easily feel like everything around us is chaos and have anxiety or stress about how to overcome it. This can be true for many aspects of our lives but remember as God told the prophet Habakkuk in a vision that he’s working plans that you could even fathom if he told you about them.
Try not to get overwhelmed with the aspects of life that you cannot control and focus on bettering yourself and the ones around you…there’s only one way to eat an elephant, one…bite…at…a…time

MOLESKIN:

ANNOUNCEMENTS:

Tabata Time In Tennessee

THE SCENE: 52 and beautiful…almost too nice for the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Hand Release Merkins (OYO) X 10
  • Burpees (OYO) X 5
  • Mosey to the Junkyard

THA-THANG:

Junkyard – Behind Maintenance Building – Coupon Pile

Mosey to next parking lot – Tabata 30 seconds of work / 10 seconds of rest

  • Rifle Carry CMU to next parking lot
  • AMRAP CMU Thrusters (for 2 minutes)
  • AMRAP CMU Bent Over Rows
  • AMRAP CMU Lunges
  • AMRAP CMU Overhead Press
  • Run .15/mile around the parking lot
  • AMRAP CMU Curls
  • AMRAP CMU Squats
  • AMRAP CMU Triceps
  • AMRAP Burpees
  • AMRAP Flutterkicks
  • Run .15/mile around the parking lot
  • AMRAP CMU Tricip Extension
  • AMRAP Big Boy Situps
  • AMRAP Calf Raises on the curb
  • Mosey to AO

MARY:

Part of workout

COUNT-OFF & NAME-O-RAMA

5K, Butter Knife, Dart Gun, Guardrail, Hound Dog, Judge Judy, Ralph, Wanderer & Booster

CIRCLE OF TRUST/BOM:

Continuing the theme about friendship, I discussed the JUCO October Challenge to reach out to friends who could benefit from F3 or who just may need a friend.  This Challenge has already prompted me to text 15 or so guys (local and around the country) who I haven’t talked to in a while.  The result is I’ve had some good conversations with old friends and/or acquaintances that may need a friend.

While I am reaching out to people who may need a friend, this has been good for me because it has forced me to get off my rear (could have used a stronger word) and do something that not only makes me feel good but is bringing a smile to the faces of others.

So why is it important to have friends AND BE A FRIEND?

1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing.

Colossians 3:13 – Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.

Ecclesiastes 4:10 – If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

1 Peter 4:10 – Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.

ANNOUNCEMENTS:
3rd F at Bombshelter Saturday, October 17th

JUCO circuit

THE SCENE: chilly mid 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to new parking lot south of the Sophomore. A course is setup that snakes through the lot and up towards the Sophomore. Do the exercises as noted on the pavement and follow directions for getting to the next location.

  • 20 Merkins
  • Lunge walk
  • 20 Freddie Mercury (2-ct)
  • Karaoke (switch sides halfway)
  • 20 Squats
  • Run up to the base of hill
  • Bernie Sanders up the hill
  • 10 burpees
  • Crab walk to middle
  • 20 Merkins
  • Bear crawl to end
  • 20 mountain climbers (2-ct)
  • Mosey to pull-up bars and do 5
  • Down to coupon pile
  • 20 Overhead presses
  • Mosey back to start
  • AMRAP

MARY:
While we got everyone gathered back together, 10 Flutter kicks. Mosey back to flag and then we got in 20 Hello Dolly.
COUNT-OFF & NAME-O-RAMA
23 HIMs at JUCO. Nice! One FNG. Welcome Leggings!
CIRCLE OF TRUST/BOM:
Consider the faith of Noah. He was instructed to build a very large boat because of a coming flood. It had likely not rained before that point in time and it took decades to build the ark. Imagine the ridicule he must have received while building the ark. Through all of this, he didn’t loose faith and continued to build as instructed by God. Faith that is unshaken by any worldly thing is what God wants our faith to look like. Strive for that.
MOLESKIN:
Great to be back and leading a JUCO bootcamps.
ANNOUNCEMENTS:
Hardship Hill tomorrow!