Crawdad – Page 24 – F3 Knoxville

TCOB

March 7, 2018 Snorkel

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:

Mucho Chesto with Dora and Paula

February 20, 2018 Bartman

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x20 IC
Tempo Squats x10 IC
Tempo Merkins x10 IC
Burpees x10 oyo

THA-THANG:

Mosey to the amphitheater
- Battle buddy up
- DORA reps of the following while partner runs to end of stage and completes 10 box jumps
  - 100 Thrust Merkins
  - 100 Incline Merkins
  - 100 Decline Merkins
Mosey to the Methodist Church parking lot
- Keep same battle buddy & grab 1 rock per team
- DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
  - 100 Overhead Press
  - 100 Goblet Squats
  - 100 Squat Press
Stay in same parking lot
- Paula Abdul the parking spaces (2 forward, 1 back)
- 10 merkins each trip forward
- 10 squats each trip backward
Mosey back to splash pad

MARY:

Flutter kicks x20 IC
Boat/canoe
Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”. This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week. Where do I invest my time? Is it on worldly possessions? Comforts? Fitness? My career? All of these things, while nice, are ultimately not what our focus should be. Jesus is in the relationship business and we should be too. Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls. These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

G-6 mentioned he is in need of a person to help at one of his camps. It’s a paid position…contact him for more information.
Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.

If it was easy, everyone would do it!

February 12, 2018 Capn Crunch

THE SCENE
39 and drizzling…PERFECT!

WELCOME & DISCLAIMER

WARM UP
COP

SSH x25 IC
Imperial Squat Walkers x15 IC
Little Arm Circles x10 each Forward and Back IC
Side Lunges x15 IC
Two laps around the parking lot

Partner up and line up along the curve marked by the yellow cones.

THA THANG
It Takes Two
Battle Buddys will take turns performing 1 rep of exercise each until they reach 30 reps total. Sprint to the orange cone, complete 10 4ct SSH then lunge to yellow cone. At yellow cone, sprint back to start point.

Exercises:

Rd 1: Burpees
Rd 2: Dry Docks
Rd 3: Wide Merkins

Rinse and repeat!

Mosey to the playground

1-2-3 Pyramid on Benches
Do the following: 1 Box Jump, 2 Decline Merkins, 3 Squats. Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

Parking Lot 11’s
Start at one end of the parking lot, 1 Diamond Merkin. Run to far end, 10 Jump Squats. Run back to start, rinse and repeat adding 1 rep of Merkins and subtracting 1 rep from Jump Squats each round.

MARY (On the Run)
Gather in the parking lot for quick abs.

4ct Flutter Kicks x25 IC
4ct American Hammers x20 IC

Mosey back to the SP

COT
Number Off & Name-O-Rama (43 PAX, incl 1 FNG)

BOM
“King. Warrior. Mentor. Friend. Four pillars of a manly heart. Every man is commissioned by his Creator…
to provide, as a Servant-King
to protect, as a Tender Warrior
to teach, as a Wise Mentor and
to connect, as a Faithful Friend

– Stu Weber, The Four Pillars of a Man’s Heart

I’ve recently picked up a book I read a long time ago, “The Four Pillars of a Man’s Hear” by Stu Weber. In the book Weber presents that all men four core pillars that support and give shape to their masculinity: King, Warrior, Mentor and Friend. The transformation from boyhood to manhood is about growing and stewarding these masculine energies.

Part of what I experience in the mornings at F3 is an awakening of my warrior. Pushing hard, struggling, embracing the suck…all that reminds me that I am alive and made to move, to have impact. This is a good thing, a needed thing. I’ve also noticed that sometimes I bring the warrior home and relate to my family from that place. Usually not what they need. What my family needs is for me to be a King. One who lovingly leads and serves them. Every King is a warrior, but not every warrior is a King. The King channels the Warrior’s energy so that it is productive and life giving.

Today I want to challenge ALL of us to enter back into our world as Kings. Speak life to those around you. Play the man…be a king!

Sweet Sixteen and Heading to the Finals

February 10, 2018 Lillydipper

THE SCENE: Cloudy, cool, had rained earlier in the morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Windmills, Body Twists
THA-THANG:
Mosey to top of trail at northern end of park.

Starting at cone we will do Route 66 downhill. The first to get to the cone at the 11th light should turn around and sweep all men back to the first cone. The following will be the exercises:

Mountain climbers (four count)
Squat Jumps
Carolina Drydocks

Mosey back down trail until we reach area by Big Tree. 20 Merkins

Mosey to perimeter trail on other side of northern park entrance. 20 Merkins

Mosey on perimeter trail to area below Mount Everest. 20 Diamond Merkins

Mosey up Mount Everest to boulder pile near Administrative Bldg Parking Lot. Each man takes cinder block weight boulder. We will do the following exercises with boulders:

20 Overhead Presses
20 Curls
20 Triceps
20 Lifts
Rinse and Repeat

Mosey to stop sign on Northeast side of admin bldg. 20 Carolina Dry Docks

Mosey to Pavilion by AO

We will do Totem Pole with following exercises. Exercises to be performed for 30 seconds, adding on another exercise each time until we have done all five. Then we drop bottom exercise, etc. until we finish with last exercise. Thus, all exercises will have been performed five times by the time we are done. The exercises are:

Burpees
Big Boy Sit-ups
American Hammers
Picnic Table Pull-ups
Bicycle Kicks

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA
Sixteen men. One was FNG whom we dubbed “Notorious.” Another man, “Shakespeare”, is transplant from F3 at Columbia, SC. He now lives in Knoxville and we welcome him!
CIRCLE OF TRUST/BOM:
The scripture of the day is from Matthew 6: 5-9.

5 “And when you pray, you must not be like the hypocrites. For they love ^xto stand and pray in the synagogues and at the street corners, that they may be seen by others. ^yTruly, I say to you, they have received their reward. 6 But when you pray, ^zgo into your room and shut the door and pray to your Father who is in secret. ^aAnd your Father who sees in secret will reward you.

7 “And when you pray, do not heap up empty phrases as ^bthe Gentiles do, for ^cthey think that they will be heard ^dfor their many words. 8 Do not be like them, ^efor your Father knows what you need before you ask him. 9 ^fPray then like this: (then the Lord’s Prayer is recited).

When we pray, we do not have to worry about praying with beautiful sentences or big words. God wants you to be yourself. God also wants time with you alone. He made you and desires relationship with you, conversation with you. Because He wants conversation with you, both talk to Him and listen to Him. Take time to listen in prayer. If things happen in your day, ask God what He is wanting you to learn from those things. What is God trying to tell you? And remember, when talking to God, that He is Love. Do not shy away from your father, who created you, who knows you, who loves you.
ANNOUNCEMENTS:
Coffeeteria Baby!!!

Alternate Route 66

February 8, 2018 Frosty

THE SCENE: Chilly and damp 28
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC
THA-THANG:
Mosey to the Boats for A Modified Route 66. 15 lights total around base of hill. At each light increase number of rep by 1.

First 9 lights, Merkins

Stop at Fuel tanks for 25 BBS

Next 6 lights, Burpees

At Matterhorn

Start at 2 reps and each trip up the Matterhorn increase reps by 2. Repeat trips up Matterhorn until getting 10 reps of each exercise. 2 Merkins + 2 Ratchet squats

Back to Route 66 going the opposite direction.

6 lights, 2 Squats increase reps by 2 at each light

At Fuel Tanks 25 BBS

Mosey to lower stairs. 10 werkins, run up stairs to top of hill at restaurant, 10 werkins

Indian Run back to AO

MARY:
Ring of Fire Merkins starting at 5 reps, increasing by 5 each round up to 15 reps

American Hammers (Crawdad)

Flutter Kicks (Tank)

Wide flutter kicks, ask Bartman for his name of these (Bartman)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we pray to God, we need to remember to be humble in our prayers and ask that His will be done.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP

Wesley house this Sunday rain or shine. Be in the gym if it is raining