F3 Knoxville

Tag: Crawdad

Propitiation (Jesus is our substitute)

Weather was PERFECT at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squats, Back Lunge W Kick, The Annie, The John Travolta, Tempo Squats
THA-THANG:

Mosey to Lil Everest and Sprint up w 5 Burpees at the top

Mosey to top of Cardiac then alternate 10 wide and diamond merkins every light pole to the bottom and LBCs

mosey to steep hill perform 7s w Burpees and Star jumps

mosey to new parking lot and participate in Grocery buggy race, 15 Burpees to the loser

mosey to dug outs and perform 11s w pull ups and dips

back to AO TO DO 4 Corners w 20 Mtn climbers   Lunge to next corner 20 star jacks bear crawl to next corner 20 box cutters run backwards to next corner 30 LBCs side bear crawl to the next

curls w coupons while partner runs to end of parking lot and back

  • Finish w leg lifts, merkin rt/left leg lift, table saw, modified table saw, hands around the world, lateral hops
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Fifty Reasons Why Jesus Came to Die (Propitiation)
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Spring Practice

THE SCENE: 49 degrees, cloudy, great day for some practice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4-count) x 12 forward, x 12 back

Cherry pickers x 12

SSH (4-count) x 20

5 burpees

THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • Kick Coverage:  PAX splint into 2 equal groups.  Line up on goal line.  1 HIM kicks or punts the ball as far as possible, the rest of the group sprints to the ball, the HIM who recovers the ball has 5 reps of appointed exercise, everyone else 10 reps.  Second group goes while 1 group completes reps on opposite side of field.  Repeat until all PAX have kicked.  Exercises: Round 1 burpees, Round 2 Wide Merkins, Round 3 Ranger Merkins, Round 4 Diamond merkins, Round 5 Catalina wine press, repeat as necessary.
  • Tennessee Drill:  Circle up in middle of field.  Groups of 4 in center battle with appointed exercise to exhaustion while 1 HIM calls out cadence, last one standing is the winner.  While central group is battling, PAX in circle perform appointed exercise.  Round 1:  Center WWII sit-ups , circle squats.  Round 2:  Center Merkins, circle forward lunge.  Round 3:  Center Hello Dollys, circle Reverse lunge.  Round 4:  Center CDD, circle Bobby Hurleys.
  • Two Minute Drill:  Cross the field with appointed exercise as a group until goal line is crossed.  1:  Broad jum burpees x 5.  2: Bear crawls 4-count x5.  3:  Crab walks 4-count x 5.  4:  Merkins x 5 (we did not make forward progress, but it was well executed.  5:  Forward lunge x 5.  6:  Cross the goal line with high steps, finishing with your best Heisman pose.
  • Mosey back to AO

MARY:

  • Out of time

COUNT-OFF & NAME-O-RAMA
19 strong with 1 FNG.  Cougar and Bullseye  were also in attendance (could not find their tags).  Welcome FNG Jarrett Delozier ( Zacchaeus)
CIRCLE OF TRUST/BOM:

  • How do you handle or respond to constructive criticism?
  • “Criticism may not be agreeable, but it is necessary.  It fulfills the same function as pain in the human body.  It call attention to an unhealthy state of things.”  Winston Churchill
  • “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”  Norman Vincent Peale
  • “The fear of the Lord is the beginning of knowledge.  Fools despise wisdom and instruction.”  Proverbs 1:7

MOLESKIN:
Pray for Sam, friend of G-6, who is fighting cancer.

big ballin with Charles Bronson

THE SCENE:  37* and calm, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x10 on 4 count
Baby arm circles reverse x10
Baby arm circles forward x10 (had to be different)
Tempo merkins x10
SSH x20

THA-THANG:
Mosey out past amphitheater and stop just past it, for another 10 SSHs as we had a few guys show up right as we finished warm up exercises.  Continue mosey across Cumberland Avenue to S7 parking lot behind Min Kao building.  Routine is Charles Bronson (which I don’t get the reference for and we need a new name for Knoxville).  Three cone set up: do exercises at cone 1, sprint to cone 2, bear crawl to cone 3, recover and return to cone 1 and move on to next exercise.  Rinse and repeat run and bear crawl after each exercise.

  • SSH x50 on 4 count
  • Merkins x50
  • Burpess x50
  • BBS x50
  • Jump squats x50

Recover and 10 count.  Mosey up painted stairs over to parking lot below Church Street United Methodist Church.  5 cones set up, moving uphill in parking lot about 8-10 yards apart.  PAX instructed to grab a (reasonable) sized rock from the rock pile.  Exercise as follows: line up at first cone, duck walk with rock tight to chest to second cone;  place rock on the ground and perform 5 leg thrusters;  pick rock up and duck walk with arms extended to third cone; place rock on the ground and perform 5 leg thrusters;  rock back up and duck walk rock tight to chest to fourth cone;  rock down and 5 leg thrusters; rock back up and duck walk arms extended to fifth cone;  rock down and another 5 leg thrusters.  Pick up rock and walk back to first cone, plank and wait for 6 to complete.  Recover and 10 count, rinse and repeat exercise second time.  Place rocks back, mosey across Cumberland Ave towards start point.

MARY:
Hurricane Hoedown! PAX on their 6’s, perform each with no break in between:
Hallelujah flutter kicks (arms above head) x7 on 4 count
Hands behind back flutter kicks x7 on 4 count
Slight recline flutter kicks x7 on 4 count
Regular flutter kicks x7 on 4 count
COUNT-OFF & NAME-O-RAMA
Bowled a strike with 10 strong:  Swanson, Red Writer, Cowbell, Cheatsheet, Rousey, Amazon, Quarantine, Crawdad, Preacher, Abort
CIRCLE OF TRUST/BOM:
“If a person gave away your body to some passerby, you’d be furious. Yet you hand over your mind to anyone who comes along, so they may abuse you, leaving it disturbed and troubled – have you no shame in that” – Epictetus

Challenge to myself as much as anyone else – do not let your mind be taken from you. Guard it MORE than you would anything, because if you are in control of your mind, nothing can harm you.
MOLESKIN:
Special prayers for Tim, Polly, Jimmy, and Brant as they deal with some difficult times ahead with sickness.

Crazy Eights and Synchronized Squats

THE SCENE: Misty and temperature in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Lateral Leaps, 10 Burpees, 10 Synchronized Squats (for Crawdad), 10 Tempo Merkins , 10 Cherry Pickers, 10 Twisters
THA-THANG:

Mosey to Dragon Tail.  We will do a Route 66 up the Dragon Tail with the following exercises:

  • Mountain Climbers (Four Count)
  • Ice Skaters (Four Count)
  • Star Jumps (Four Count)

The first person to reach the eleventh light (where a cone will be placed) should turn and sweep all men back to the starting point before we begin the next exercise in the sequence.

Mosey to Stop Sign at Northeast Corner of Administration Bldg.  Gander at the view of the river below.

Mosey to Boulder Pile by Admin Bldg Parking Lot.  We will be running clockwise on the road that goes around the Admin Bldg., stopping to perform the exercise(s) written by each cone that will be placed along the road.  We will rinse and repeat after going around the first time. The exercises to be performed at each cone are as follows:

Cone 1 (at boulder pile):  Each man picks up a cinder block weight boulder and does the following:  20 Rows, 20 Overhead Presses, 20 Curls, 20 Squats

Cone 2 (at north end of Admin Bldg parking lot):  Run up and down fire escape at Admin Bldg.

Cone 3 (a few feet from Cone 2):  Bear Crawl to Cone 4.

Cone 4 (located about 20 yards from Cone 3):  Hop to Cone 5.

Cone 5 (located about 20 yards from Cone 4):  20 Merkins

Cone 6 (Located about 20 yards from northeast corner stop sign.):  20 Squats

Cone 7 (Located on east side of admin bldg., 20 yards from northeast corner):  20 Squat Jumps

Cone 8 (Located close to sidewalk leading to front of admin bldg):  Run up steps at front of admin bldg.  Do 20 Box Cutters.  Return back to cone and do 20 lunges (each leg).

Cone 9 (Located about 20 yards west of southeast corner stop sign):  20 Diamond Merkins

The first two men to finish should split up with one man going clockwise and one man going counter clockwise to sweep all men back to the sidewalk that leads to the front of the Admin Bldg.

Mosey to Pavillion.  We will run counter-clockwise to the following locations and do the following exercises:

  • 20 American Hammers, 20 Hello Dollies, 20 Big Boy Sit-ups, 20 Bicycle Kicks

Mosey to AO.

CIRCLE OF TRUST/BOM:
Let’s face it men, we are sinners.  We screw up.  We make mistakes, saying I will never do that again, yet do it again the very next day.  Thankfully, we have a God who truly loves us.  That is so difficult to grasp.  It is easy to think of God as angry and judgmental, ready to jump all over us for our sins.  There are times in our life when we truly hurt, when we truly have messed up and we think, How could God really love me?

Yet, the Bible tells us of God’s overwhelming love for us.  God made and truly loves every inch of you.  Ponder on that today.  God cherishes you.  Thinks about that one.  God is always with you.  Huh, really?  Yes, he is always there, always walking with you.  And this God is a God of grace, all powerful, yet willing to die on the cross for you.  So walk on with that knowledge, that God is fond of you, has your back, and is always there.

ANNOUNCEMENTS:
Upcoming 3rd F Event will be at Outlook, 8:30 am on March 24.  Praise that Crawdad’s MRI was negative for any tumors!!!!

TCOB

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbillies x 15 IC
  • Tempo Diamond Merks x 10
  • Cherry Pickers x 8
  • Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

  • Merkins
  • Thruster Merks
  • Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

  • Peter Parkers x 12 IC
  • ABCs on Q
  • Captain Thor 6:24 IC
  • Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS: