F3 Knoxville

Tag: Drifter

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

Drifter’s 31st Birthday

THE SCENE: A crisp 25 and slight wind chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
31 SHH Hopes, plus a walking/jogging warm-up to get us to the first Tha-Thang.

THA-THANG:
First stop, Mount Suckmore, Northern face. 10 min timer. 31 shoulder taps at the bottom. 31 big boy sit-ups at the top (acorn massage!).

Mosey back to the Grinder to start the party!

Take turns tossing a ping pong ball into 1 of 6 solo cups on the other end of a picnic table. If you miss, PAX does 3 burpees. If you make it, dump out the water and do 31 reps of what is written on the bottom. Exercise included:

  • Diamond Merkins
  • Clap Merkins
  • Decline Merkins
  • Hand Release Merkins
  • Inch Worm Merkins
  • T Merkins

One last Tha-Thang: Movement Triangle. 3 cones set up in the grass. A different movement for each side of the triangle: Bear-crawl, Crab-walk, and Bunny-hops. (At first we did an overly complicated thing where you tried to tag the person in front of you and make them do a leg exercise until you came around again, but that concept needs some adjustment.)

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 Party PAX

CIRCLE OF TRUST/BOM:
I’ve had a bit of a rough time lately where the enemy is trying to isolate me mentally. I was reminded in Philippians 3 that all things are counted as rubbish (v.8) compared to knowing and being known by Christ. In my case, it is a total lie that I am alone and that no one cares about me. But even if it were true that no one on earth cared about me, it’s also not true because the King of Heaven and Earth loved me enough to die for me and give me his righteousness. Therefore, the more I draw closer to Him through the knowledge of his love through the Spirit and the Word, the more I draw closer into true relationship with others around me.

Challenge: do you Know Christ? How can you know him better? How can you know him to the point Paul knew him and valued that knowledge above all other things?

MOLESKIN:
Philippians 3:1-11
Finally, my brothers,1 rejoice in the Lord. To write the same things to you is no trouble to me and is safe for you. 2 Look out for the dogs, look out for the evildoers, look out for those who mutilate the flesh. 3 For owe are the circumcision, who worship by the Spirit of God2 and glory in Christ Jesus and put no confidence in the flesh— 4 though I myself have reason for confidence in the flesh also. If anyone else thinks he has reason for confidence in the flesh, I have more: 5 circumcised on the eighth day, of the people of Israel, of the tribe of Benjamin, a Hebrew of Hebrews; as to the law, a Pharisee; 6 as to zeal, a persecutor of the church; as to righteousness under the law,3 blameless. 7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith— 10 that I may know him and the power of his resurrection, and may share his sufferings, becoming like him in his death, 11 that by any means possible I may attain the resurrection from the dead.
ANNOUNCEMENTS:
We’ll be doing the Maryville Christmas Parade on the 3rd. Steer also needs help moving on that same day at 8am.

Beatdown starts with the letter B

THE SCENE: 7 am in November means a little crisp In the air and a beautiful sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers 8 4ct IC,

Bear Crawl Tabatta-4 rounds 30sec on 10 off, crawl to the left, hold, crawl right, hold, crawl bear, hold bear crawl forward

Step up/ Merkin Tabatta- 6 rounds 20 sec on 10 off. Switch between step ups and Merkins
THA-THANG:
Thang 1- B10 Shot

20 min AMRAP

Every pax needs 2 blocks

Place one block by pavilion other block just before the bathrooms

10 bench dips

15 blockies

Broad Bound burpee to cone

20 Bonnie Blair’s (sc)

Broad Bound burpee to 2nd block

25 BBS with CMU- arms extended over chest sit up and move arms over head 

30sec balls to wall hold

Work back towards the start going back to BBS first, increasing reps by 5 of previous set #. Move back through till timer goes off. Most of got through 3 times

Thang 2- Bodyweight blast

15 bodyrows or pull ups run down to apex 10 HR  merkins and back to steps bunny hop up stairs, 10 bodyrows run to apex 15 HR Merkins run back and bunny hop steps. 15 Bodyrows/pull ups – time was called

Thang 3- ButterBilly Bernie Blast

Start at base of ButterBilly- Bernie to the top, 10 Bobby Twerly ( Bobby Hurley but on jump rotate 180 degrees)- mosey back to base. Repeat for time
MARY
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Before F3 I saw failure as failure of myself and that I’m to blame. Having become closer to god and Jesus I’m learning that challenges and failures are gods way of challenging and testing our faith and willingness to persevere.
MOLESKIN:
When Q can’t get into the COT right away you know it’s a good beatdown
ANNOUNCEMENTS:
2nd F lunch 11/18- Maryville Corner Market 12pm

We are going to register to partake in the Maryville Christmas parade. More info to come.

See Grouches post about donating a Christmas tree for each AO.

Count to 5

THE SCENE: Pleasnt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did a few things. This BB is a few days removed.
THA-THANG

Went on a mosey stopped every 5th light pole and did ascending rep counts from  5 -80ish.  Ended with PAX roulette to get to 100

MARY:
No time for her.
COUNT-OFF & NAME-O-RAMA
Bomb Shelter regulars plus Pinocchio
CIRCLE OF TRUST/BOM:
Detachment in a healthy way can be a beautiful thing. Thanks to Nailed It for explaining it better than I could
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drifter’s Minute to Win it

THE SCENE: Another lovely mid 50s morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual. SSH, Mobility Leg thingies, Tempo Merkins, Arm Circles, Soccer Warmup lap

THA-THANG:
Tabata! 60 on, 5 sec rest. 30 different exercises

  • Calf Raises
  • High Knees
  • Zombie Kicks
  • Donkey Kicks (those sucked!)
  • Merkins
  • Bear Pose Hold
  • Mountain Climbers
  • Superman Hold
  • WW2
  • SSH
  • Butt Kicks
  • Smerf Jacks
  • Leg Lifts (on your 6)
  • One leg up merkins (alternate leg every 5 reps)
  • Inch Worms
  • Apollo Ono
  • Squats
  • Australian Snow Angels
  • Fire Hydrants
  • Single leg dead lifts
  • Single leg Bridge Lifts
  • American Hammers
  • Burpees
  • Calf Raises, toes in
  • Wide Merkins
  • Hold Plank
  • Good Mornings
  • Freddie Murcury
  • Gorilla Humpers
  • Hold Table Top

MARY:
scissor kicks, Table top stretch things, Peter Parkers, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
Been in a bit of a hectic time in my life. It can feel like I can’t devote much time to any one thing. I want to encourage you, that just like today, if you even only have one minute to do something worth doing, then give it your all for that one minute. It will have an impact, at least on you. So whatever you find yourself doing this week, put your heart and soul into it. It goes along with that old adage of “love the journey, not the destination”. Well, I feel I’m learning to love the work and not just the finished result. Hope you guys can have that same mentality this week. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5