F3 Knoxville

Tag: Drifter

MR. ROGERS @ 50

THE SCENE: CLEAR AND COLD.  VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 OF ;  GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

 

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION,  PERSONALLY,  IS…I HAVE NO ANSWER.  I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY.  I DO KNOW I FEEL A DRIVE.  I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Wheel of Suffering

THE SCENE: mid 50’s, clear, and downright perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10

Cherry pickers x 10

Tempo Squats x 10.
THA-THANG:
The Pax picked up their CMUs and moseyed to the fountain, aka the wheel of suffering. After partnering up, one partner remained at the fountain doing 2-step blockees in a clockwise motion around the fountain until relived by their partner. The other pax moseyed to the bottom of Mt. Crumpet and begin the listed exercises. They stopped at 20 reps to relieve those on the wheel. Exercises are listed below.

  • 100 CMU Big Boys.
  • 120 CMU Overhead Press.
  • 140 Goblet squats
  • 160 Grave diggers.
  • To get back to the fountain, there was a small coned sectioned of the path for bearcrawling while dragging the block or lunging.

MARY:
No Time.
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:
“6 xHumble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, 7 ycasting all your anxieties on him, because zhe cares for you.” ~ I Peter 5:5-6; “6 rdo not be anxious about anything, sbut in everything by prayer and supplication twith thanksgiving let your requests be made known to God. 7 And uthe peace of God, vwhich surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7
MOLESKIN:
Men, most of us struggle or know someone who struggles with worry, doubts, or anxiety. Yet the Scripture often tells us to take those anxieties to God, and He can comfort with an otherworldly peace that surpasses human understanding. Just like those of us who were on the wheel of suffering in the work out were looking for our partners to come release us from difficulty, we need to remember to look to God in the midst of difficult circumstances. I know that surrendering things to God is hard. Laying down idols is difficult. However, we are called to seek God’s face and trust in Him. Yes, we have to put in some effort in seeking the Lord, but He is the only one that can give us the satisfaction of our souls.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Infinity Ladder

THE SCENE: A chilly 27 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20; Cherry Pickers x5; Oh Yeah Right Leg Lunge with Arm Circles Forward x15 and Left Leg Lunge with Arm Circles Backwards x15

THA-THANG:
Mosey down to the road near the Troll Bridge to start the ladder with Catalina Wine Mixers x10. Stop two is the base of Infinity Hill for Boxcutters x20. Stop three is 1/3 the way up Infinity Hill for Gas Pumps x30. Stop four is 2/3 the way up Infinity Hill for Big Boys x40. Stop 5 is the top of Infinity Hill for Pickle Pounders x50. Came back down the hill stopping to do all the exercises again.

Went back up the ladder again stopping at #2 for Imperial Squat Walkers x20 and #3 for Iron Mikes x30 then back down stopping to do Imperial Squat Walkers again.

Did Burpees x10 at the bottom and then back to stop 2 for Merkins x20. We were running out of time some went back to the grinder for Burpees x10 to finish it off.

MARY:
Flutter Kicks x15; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs and 1 2.0 tackled the Infinity Ladder

CIRCLE OF TRUST/BOM:

“Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God. Anyone who does not love does not know God, because God is love. In this the love of God was made manifest among us, that God sent his only Son into the world, so that we might live through him. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
‭‭1 John‬ ‭4:7-12‬ ‭ESV‬‬

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Mr. Rogers 50th birthday Q this Saturday. CSAUP at Asylum on 2/26, sign up in Slack.

Chariot Dice Rematch

THE SCENE: it was like 50. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH. 20 merkins. 20 squats. 5 cherry pickers. 10 piano keys. Warm up lap. Run to cumpit. 5s (body builders at the bottom, iron rockets at the top, Bernie up the hill). Run back the the ao
THA-THANG:

8 squares with different exercises.

  • Goblet Squats
  • Dips
  • BBS
  • Merkins
  • Bent Rows
  • Box Jumps
  • Flutter Kicks
  • Decline Merkins

Start on a square and roll the dice. Do the number of reps shown and repeat. When you roll doubles, do double reps and then murder bunny to the next square.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
5 PAX plus a couple drifters
CIRCLE OF TRUST/BOM:
Keep rolling. In life, we don’t always luck out and often roll poorly or get stuck. But that doesn’t mean we give up. It is important that there are a few things in your life that you keep rolling on because you know you need to in order to keep moving. We did that with our fitness this morning. Will we keep doing it in our fellowship and our faith? What habits do you maintain even when the dice roll poorly for you? One of those things for me is reading the Bible. And had been rolling poorly until just the other day I came to psalm 42 and it really became a breakthrough moment for me.
MOLESKIN:
Read psalm 42 aloud as if a prayer from your own heart.
ANNOUNCEMENTS:
Please pray for the Stanton house. Sickness is bad and trying to make it through. Thanks! Sorry we had to cancel breakfast.

Butterbilly Hill

THE SCENE: Cool, clear sky. Drifter spotted Venus
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, then ab work till it burned
THA-THANG:
Mosey to Butterbilly Hill, 11’s with Iron mikes/squat jumps at the bottom and variety merkins (wide, diamond, offset, etc) at the top.

MARY:
Ab work till it burned, again. Puddin’ Cups
COUNT-OFF & NAME-O-RAMA
Grouch, Rep. SLeepy, Swerve, Drifter, KY, ESPY
CIRCLE OF TRUST/BOM:
Shared from Romans 8, v.26-28. It’s ok if you don’t know what to pray about or can’t easily find the words. He intercedes on our behalf and knows our hearts, just commit to spending time with him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Thanks to all who contributed to the package for Avocado, it went in the mail last week, will update when its delivered!