F3 Knoxville

Tag: Butters

What 2403 means to me…

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.

Truck Stop Trail

The Scene:
46 degrees…perfect weather for some work to be done

Warm up:
SSH
Rocketts
Little of this and thats
5 burpees

“The level of your commitment is measured by what it takes to stop you.”

Tha Thang:
Mosey along the 1+ mile trail (long way around) to the bleachers stopping at 10 different cones for:
5 Burpees
10 lunges
15 Merkins
20 Squats
9th cone plank til 6 catches
10th Cone 15 shoulder touch Merkins and 20 Ratchet Squats
At bleachers :
30 second fence Spider-Mans
10 pull ups
Bleacher box jumps x3 then bear crawl up hill to field

At the field,
50 yd Sprint, 2 Round the clock Merkins, 50 yd sprint, 20 BBS, ….repeat 3 Times

Mosey to the bottom field hill up from the  baseball field trail.
7s with Dry Docks at bottom and SSHs at the top.

Mosey to bottom of trail:
DORA:
100 Merkins
200 BBS
300 squats
Partner runs up the trail hill to park bench (60 yds) alternating Bernie Sanders each trip up.

Mosey to AO
No time for Mary

Count off and name-o-rama

BOM:
“The level of your commitment is measured by what it takes to stop you.”

What stops you? Fear? hardship? Pain?

With exercise, we can sometimes find strength from within ourselves.
With life we can push ourselves only so far without the help of God. Lean on his mighty shoulder. Trust him that he has you covered.

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
‭‭Romans‬ ‭5:3-4‬ ‭

Moleskin: Great job by everyone this morning. we stuck together pretty tight on the trail and wasn’t much of a need to wait for the 6 to catch up.

Announcements and Prayer requests:
Inner city kids workout tomorrow
La-z-boy traveling
Kids to find a mentor at the workout tomorrow

 

Back to the Basics

  • THE SCENE: 40 degrees and cloudy.  Much warmer morning than previous
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH IC x15
  • a little Michael Phelps
  • Tempo squats IC X10
  • a little of this and that

THA-THANG:

Route 66-11 cones set up along the road.  1st cone 1 rep and add 1rep after each cone.  Last cone will be 11 reps last cone.  66 total reps per excercise.

1st round – Burpees, 2nd round – squats, 3rd round-merkins

  • Mosey to Materdorn (horn?).  7s 1 rep (jump squat) bottom and to light pole 6 reps (Carolina dry docs).  Back to bottom 2 reps and back to light pole 5 reps.  Always a total of 7s Rinse and repeat.  Finish when 6 reps on bottom and 1 up top.
  • Finished with sprint to top of hill.
  • mosey to road.  Suicides 1st round 50% to 1st light pole and 100% to 2nd pole.  2nd round Bernie sanders suicides.
  • Mosey to another hill.  Crab walk or lunges to top and finish with 20 sit-ups.  Back down and lunges Or crabwalk to top finish with 10 sit-ups.
  • Back to AO.  Finish with 25x flutter kicks

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

As someone who has struggled with depression I challenge all HIMs to seek those who may struggle with these disease.  A lot of times you may not realize they are going thru this.  So this holiday season talk to your family, friends, co-workers, and your kids.  Say hello to those you may not necessarily hang out or talk to.  A simple hello can be such a powerful gesture.  If someone you suspect is going thru depression invite them to church or an F3 workout.  I have been blessed to have been led to  F3 knoxville.

ANNOUNCEMENTS:
Inner city 2.0 workout this Sunday at 2pm at the Wesley house.  All F3 and non-F3 guys welcome.  See Tank for further information.

Planksgiving Feast

THE SCENE: 32 degrees with starry skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Bit o’ This

Little Bit o’ That

Michael Phelps

5 burpees OYO

Smurf Jacks x 10 IC

Smurf Jacks at rapid cadence x 10 IC

Smurf Jacks at rapid cadence x 10 IC (again)
THA-THANG:
Mosey to the tennis courts to visit Crazy Aunt Sandy who likes to discuss politics at Thanksgiving lunch

Hold Al Gore for 10 ct. along base line, Bernie Sanders to opposite base line.

2 diamond merkins, Bernie Sanders back to original base line.

Rinse and repeat with 10, 20, 40, & 60 ct. Al Gore. Add 2 diamond merkins each time.

Break the PAX into three groups and head to the main course for Elevens at each of the following stations:

ABB-ETIZERS:

4ct LBCs at the bottom, single count Oblique Merkins at the top.

PLANKSGIVING LUNCH:

Round the Clock Merkins (12,3,6, &9 only) at the bottom, Carolina Dry Docks at the top

DESSERT KICK-ASS-EROLE:

Narrow squats at the bottom, goblet squats w/ CMU at the top

If you finish early, get a second helping of your favorite portion!

MARY:
Lean back in your recliner for 30 seconds. Change channels with right hand and then left hand.

Pickle Pounders x 15 IC

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

The following was paraphrased from this article:

“https://www.nytimes.com/2017/11/14/dining/elliot-ackerman-thanksgiving.html”

Unlike most national holidays, Thanksgiving must be proclaimed each year by the President. George Washington made the first proclamation in 1789. He asked that Americans unite in thanks for “the peaceful and rational manner in which we have been enabled to establish constitutions of government”.  Lincoln revived the tradition during the civil war when he asked Americans to give thanks “with one heart and one voice”.

President JFK wrote Proclamation 3560 which begins “Over three centuries ago, our forefathers in Virginia and Massachusetts, far from home in a lonely wilderness, set aside a time of thanksgiving”. He continues to indicate that they gave thanks for their safety, their fields, their children and “the love which bound them together”.

It is important to note that JFK wrote this to a divided nation. This was after the Bay of Pigs invasion, the first “military advisers” arriving in Vietnam, and only two months after the 16th Street Baptist Church bombing in Birmingham, AL where the KKK murdered several African-American girls.

These transgressions largely parallel the atrocities that we see in the news today. Let’s try our best to step back from the trees and take a look around the forest. We have a democratic government that, despite its faults, ensures us incredible freedoms. We have running, potable water. A reliable power grid. Food to eat. A place to lay our head at nights that is warm and dry. There’s a lot to be thankful for, and we tend to overlook the most important ones.

It also worth nothing that Proclamation 3561 was written 19 days after JFK’s Thanksgiving proclamation. It was written by LBJ, denoting a day of mourning for JFK’s assassination. Take a break from your divisions today and be a strong leader, a good friend, and a warm light in a world that can often be dark and cold.

Just Merkin it

THE SCENE: 38 degrees, a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins x10 OYO
Squats 4ct x25 IC
Merkins x10 OYO
Mtn Climber 4ct x25 IC
Merkins x10 OYO
SSH 4ct x 25 IC
Merkins x10 OYO
Plank Jax 4ct x 25 IC
Merkins x10 OYO
Burpees x10 OYO
Merkins x10 OYO

THA-THANG:

Indian Run base of Madderhorn
Merkins x10 OYO
Lunge to the light and spread out
180 Degree Burpees x10 OYO
Back to the base and AYG Sprint to the Pavalawn
Argue about where the light switch is for awhile
Split Lunge x 10 ea leg with 5 count hold IC
Pike Merkins x 15 OYO
Dips x 25 OYO
Pike Merkins x 15 OYO
Dips x 25 OYO
Ascending Pull ups & Merkins
Start 1 & 1 work your way up to 10 & 10
LBC’s x 25 OYO
Top of Madderhorn
Lunge down to the light
Gather at the base for Indian Run back to AO

MARY:

Belly Buster – 10 count
LBC 4ct x 25 IC
Belly Buster – 10 Count
PIckle Pounder x 15 IC – (Thank you Zygote)
Merkin 4ct x 20 IC

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
When it’s time to make a decision. If it’s not an absolute Yes… It’s a No.
MOLESKIN:
Strong crew at the Dog Pound today. There were some flashbacks of the Merkin challenge last summer and some groans about the 180 degree Merkins. All in all, great group out. Praying for Ribbed and his family.
ANNOUNCEMENTS:
NA