F3 Knoxville

Christmas Is In The Cards

THE SCENE: Low 50s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20 IC; Tempo Squat x10 IC; Mosey to Oval Office with CMUs

THA-THANG:
Draw a card and do the exercise that matches. Keep drawing cards until recover is called. All number cards are x2.

  • Diamonds – Australian Snow Angel
  • Clubs – Elf On A Shelf
  • Spades – Dancing Polar Bear
  • Hearts – Coal Digger
  • All Jacks – Workshop Stairs x5
  • All Queens – Polar Bear Crawl
  • All Kings – Santa’s Toy Sack x15
  • All Aces – Burpees x20

MARY:
Overhead Clap x50 IC;  Seal Clap x25 IC; Grady Corn x25 IC; Boxer Jack x10 IC; Burpee x10 OYO

COUNT-OFF & NAME-O-RAMA
8 HIM for the beatdown plus a Pinocchio sighting getting some ruck work in!

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

MOLESKIN:
Smuggler’s mother-in-law having breast cancer surgery on Thursday

ANNOUNCEMENTS:

Maryville Christmas Parade on 12/3; Ugly Sweater Beer Ruck on 12/10

The Very Nice List Returns

THE SCENE: Balmy 40s. Ground still pretty damp from all the frost and dew
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, Soccer warmup lap (high knees, butt kicks, etc.)

THA-THANG:
Ran over to Mt Crumpit. Found a mysterious wrapped gift under the big tree (in retrospect, probably from the Grinch). The gift had a deck of cards and a card that read (so we had to run back to the grinder for CMUs, my bad…):
♦ Burpees Regular
♥ OG Burpees (no push-up) with a tuck jump
♠ Blockees
♣ Mr. Spectacular
2-4 = Trips up the hill
Face = 10
A = 20

MARY:
10 of everything in cadence. Flutter kick/block press, Block up Hello Dolly, Rowers, knee to opposite elbow, superman pulse, monkey humpers, LBCs for time

COUNT-OFF & NAME-O-RAMA
8 PAX: 2 back from out of town, 1 down range, 1 FNG (Speed Racer)

CIRCLE OF TRUST/BOM:
I’ve gotten flack over the years for telling my kids that Santa isn’t real in the mythical, delivers presence sense. This makes interactions with other kids awkward, but I have a reason. To me, the whole believing in Santa thing feels like a cheap knock off of the real thing to believe from this season. A truth much more profound and amazing than the Santa game (we call it a game of pretend in our house that many other people around the world like to play each year). It’s odd to me that we will get into discussions over Santa more quickly and fervently than reveling in the true story of God becoming a man. Just ask around for a little while and you’ll find that the vast majority of people do not believe in Santa, yet are willing to keep up the illusion for the sake of “Christmas Spirit”. I think of the whole quote from one of the Santa movies where the kid asks, “Have you ever seen a million dollars? Well than how do you know its real if you’ve never seen it?” The dude in the movie is stumped, but it’s a simple fix. He just asks around a small amount, and he could go see a million dollars if he really wanted to (or at least meet someone with access to a bank vault who could go have a peek and report back). Yet with the story of Jesus, we have eye witness account from hundreds of people, documented in some of the most historically validated documents in all of antiquity, and we don’t want to even talk about it? Okay, let me hop off my soap box now. The main point is this: I don’t perpetuate the Santa myth because something so much more interesting has happened. Myth became reality in the person of Jesus, born in Bethlehem, and changed the entire world. And more significantly, saved a wretch like me. Merry Christmas everyone. And happy holidays to those so inclined to have a faith in something different than I do (even Santa ;P)
MOLESKIN:
N/A
ANNOUNCEMENTS:
Maryville Christmas Parade

Christmas Trap vs The Kraken

THE SCENE: It’s gettin COLD…. 32-ish but at least it wasn’t raining or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC, LBAC x12 IC, Cherry Pickers x5 IC
THA-THANG:
The Kraken!  8 stations. Starting rep count = 10, increase by 5 after each full round.

  • Bent over Rows
  • Hello Dolly
  • Inch Worm Pushups
  • Storks
  • Reverse rows (hanging from bar at about 45 degree angle or less and pull body up to bar) or pull ups
  • Freddy Mercury
  • Reverse Lunge
  • Superman

MARY:
Guantanamo
COUNT-OFF & NAME-O-RAMA
Nailed It, Toad, KY, Hydrant, Swerve, Woodshack, Domino, Grouch
CIRCLE OF TRUST/BOM:
1 John talks about false prophets and testing the spirits.  Beware false prophets.  Stay strong in any conviction from the Holy Spirit and let YHWH speak His truth through you.  While the church has done many great things, it has also done many bad things and we need to be better because Yeshua’s sacrifice for us was a gift and something none of us deserved so we should have the same heart for the lost as he did.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.

Wall-O-Rama

THE SCENE: Clear and Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops x 15, Tempo Squat x 10, Cherry Pickers x7, Tempo Merkin x 10, BDACs Fwd/Bwd x10
THA-THANG:
Wall Biscuit – 15 Pistol Squats each Leg, 15 Incline Merkins, 15 Dips, 15 2x Step ups or 15 x Jump Squats…then

1 Lap & Repeat Circuit,  2 Lap & Repeat Circuit , 3Lap & Repeat….

MARY:
Bring Sally Up and Bring Sally Down (Hollow Hold to Tuck)
COUNT-OFF & NAME-O-RAMA
Butterfingers, Domino, Grouch Smuggler, Shrimp Net
CIRCLE OF TRUST/BOM

 

Man in the Arena

THE SCENE: 40 Degrees, humid~ish

F3 WELCOME & DISCLAIMER

  • Found Yourself at F3
    • Free Work out
    • Open to all men
  • I am Shrimp Net
  • I am not a professional, I do not know your injuries, if you need to please modify
  • I am not being paid to be here
  • You are not paying to be here


WARM-O-RAMA:

  • Smo-tivators: Start @ 7 Each, work down
  • 5x Cherry Pickers
  • 10x Imperial Walkers

THA-THANG:

Mosey #1: (to Stairs @ oval office)- Stop to Blockee

  • Team Up
    • Pax #1 overhead carry up/down the stairs, while Pax #2 does CMU Thrusters for time, switch to do 3 reps each.

Mosey #2:  To baseball Field #1

  • Pin-Wheel- 5 Stations with center exercise W/ Partner (Overhead carry from Hub to Spoke)
    • Center Exercise- (For time while partner Pax does Spoke Exercise)- Goblet Squat
    • Station #1- 10x;15x;20x  Curls
    • Station #2- 10x;15x;20x  Overhead Press
    • Station #3- 10x;15x;20x Crossover Lift
    • Station #4- 10x;15x;20x Merkins
    • Station #5- 10x;15x;20x CMU Swings

MARY:
25x Flutter Kicks

10x Hello Dolly

LBC for Time!

COUNT-OFF & NAME-O-RAMA
8 Showed up for a Balmy November Morning!

Hot Squat; Domino; Smuggler; Butterfinger; Baby Weight; Walt; KY; Shrimp Net
CIRCLE OF TRUST/BOM:

Man in The Arena

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”