F3 Knoxville

Tag: Drifter

The L and L express

  • THE SCENE: Wet ground, thick fog, no rain, 100% humidity and 55. the gloom in dec in e.tenn now.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 6 Cherry pickers
  • indian run to the top of ButterBilly hill, we took the back way to get to the top, Q was pleasantly surprised that the paxs was surprised to be at the top. We did some frankenstein’s and knee hugs during our run all OYO

THA-THANG:

  • Thang 1
    • Starting at top of ButterBilly, run down to bottom. at stop sign Bernie up.
    • We completed this two times.
    • The lead group held at the top after rd 2, then we went and picked up the 6 and finished their 2nd bernie with them to the top
    • Mosey back down and to the entrance to the fountain loop
    • Thang  2- L&L Express
    • 4 stops (cones) set up around the fountain loop , equally distributed.
    • Cone 1- Iron Rockets- 10 reps
    • Cone 2- Jungle boy squats- 15 reps
    • Cone 3- Imperial Squat walkers- 20 reps 1ct
    • Cone 4- Mountain climbers- 25 reps 2ct
    • Each lap starts with 5 kranken burpees. Complete burpees than run loop, loop goes behind fountain, stopping at each cone and completing exercises.
    • Continue for time.

MARY:
10 BBS 10 Vups for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Excerpt from The Collision Learner blog by Dredd:

https://www.collisionlearner.com/post/the-force-that-divides

“It need only make Paul and John jealous of one another and convince Ringo that it was not his place to intercede. It need only have me raise my voice to my daughter and convince me in the morning that the crack I had caused would heal itself. And, for our nation, it need only persuade some citizens to turn away from some others merely because the color of their skin is different. And then convince the rest of us that this is a problem that will take care of itself without Leadership.

It won’t. Whether family or nation, the Force that divides wins if the fathers ignore the cracks.

Don’t listen to that voice telling you to be Ringo. That’s the Force that divides. Listen to the other voice, the one telling you that a cord of three strands is not easily broken, that a house divided against itself cannot stand.

That’s the Father’s voice. Listen that voice. And act.”

F3 is about leadership. We must acknowledge our role in helping to unite our community. As we move into 2022, its clear we can no longer sit back and expect the crack to fix itself.

MOLESKIN:

ANNOUNCEMENTS:

12 Daze Too

THE SCENE: Clear skies, calm wind, 27 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Little baby arm circles
THA-THANG:

Mosey with a CMU to the trailhead by the pavilion.  At each of the upcoming light poles is a piece of paper.  Run to the first pole with the CME and do the first exercise.  Leave the CMU behind, return to start, and do 12 reps of exercise 1.  Run back to the first pole, pick up your CMU, carry it to pole #2 and do the second exercise and the first exercise.  Leave the CMU behind, return to start, and do 12 reps of exercise 2.  Continue the pattern until all 12 exercises are performed at light pole #12.  Finally return to the Grinder for a time of Mary.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (2/side)

5x CMU Swings

6x Upright Rows

7x Goblet Squats

8x Triceps Extensions

9x Curls

10x Lawn Mowers (per arm)

11x Bent Rows

12x Dips

Home Base Exercises

(12x Each)

  1. Dry Docks
  2. Iron Mike Squats
  3. Body Builders
  4. WWII Situps
  5. Shoulder Taps (4 ct)
  6. Squat Jumps
  7. SSH (4 ct)
  8. Plank Jacks (4 ct)
  9. Box Cutters
  10. Merkins
  11. Flutter Kicks (4 ct)
  12. Mountain Climbers (4 ct)

Unfortunately we ran out of time.  No one completed the 12 Daze.  Better suited for an hour long Saturday beatdown.

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
8 HIMs including FNG Grouch (Danny Lupisella) plus 2.0 Webelo
CIRCLE OF TRUST/BOM:
Julie has always made comments that the best gift is to have her family around her on special occasions like her birthday.  I was able to experience how much she meant that recently as she celebrated her 70th birthday last week.

My daughter, who lives in Northern Virginia with her family, organized a birthday party with her two brothers for Julie last Thursday, two days before her birthday on Saturday, December 18th.  We met at a nice local restaurant with our children, spouses, and 7 grandkids.  There were a total of 15 of us.  It was a total surprise to Julie as she walked into the room and, in an instant, I could tell that it meant the world to her.  As Julie has always said, it was the best present she could have received.

There were many great things about the evening but perhaps one of the more noteworthy is that I never saw anyone looking at or playing with their phones.  Everyone focused on Julie and each other.  Everyone was tuned in and enjoying each others company.

Most of us will have some sort of family gathering over the coming days.  Too often, and I’m a guilty party, phones and other electronic devices distract us and keep us from really connecting.  As HIMs lets not let that happen in our own behavior and as leaders lets see if we can make a difference in others around us.

Merry Christmas!  May the Lord bless you and keep you, may His face look down on you and give you peace.

MOLESKIN:
Prayers for Drifter as he travels over Christmas.  Prayers for 3 year Hunter recently diagnosed with cancer.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blurry deck

THE SCENE: 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rep sleepy wanted to do a few burpees, we did 3
THA-THANG:
Deck of cards

  • 2-5 suicides based on number draw.
  • Diamond-big boys
  • Hearts -merkins
  • Clubs-curls /4ct
  • Spades -squat jumps . Squat to sit on bench , jump up ….
  • face cards 15 reps , ace 20 reps .

We finished the whole deck, last 3 cards where suicides , always a crowd pleaser !
MARY:
Chest press 20 ic 4ct, lbcx20 4ct
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
Accountability for us as an AO. We need more of it
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 Classic Count to Ten

THE SCENE: Well… it started out pretty warm and relatively dry. Upper 50s. But then about half way through it just started a consistent drizzle.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 10 tempo squats, warm-up lap.
THA-THANG:
It is a compound movement beatdown. So you do everything in a bullet in that order for 1 rep. Then run a lap and increase reps by one. Rinse and repeat up to 10.

  • Hand Release Merkin, Merkin, Clap Merkin
  • LBC, BBS, WW2
  • Get up, squat, squat jump
  • Bent row, upright row, cmu swing
  • Run a lap

MARY:
20 Peter parkers, 20 mountain climbers
COUNT-OFF & NAME-O-RAMA
1 PAX (me)
CIRCLE OF TRUST/BOM:
Been listening to a great podcast series on the Bible Project Podcast about how the Bible was designed to be read vs. how we often misread it in our modern culture. One of the things that stood out to me was reading the scriptures as a community. I felt challenged to bring my questions and confusion about the Bible and about life in general to the community. I think we should be more willing to talk about hard questions and hear diversity of thoughts in our life. Especially when this is done with a group you trust has your back in thick or thin.
MOLESKIN:
Planning on reading through the Bible next year. Let me know if you want to join me and I’ll send you a Bible app link.
ANNOUNCEMENTS:
2nd F tonight with the ugly sweater thing. Sign up on slack.

Winter Wonderland

THE SCENE: Warmest day this week but still plenty of gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25; Tempo Squat x10; Tempo Merkin x10; Australian Snow Angel x10

THA-THANG:
Pax rolled 12 sided dice to determine what exercise they would be doing

  • 1 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 2 – Elf on a Shelf x10
  • 3 – Santa’s Workshop Stairs x3
  • 4 – Australian Snow Angel x10
  • 5 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 6 – Elf on a Shelf x20
  • 7 – Santa’s Workshop Stairs x7
  • 8 – Australian Snow Angel x20
  • 9 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 10 – Elf on a Shelf x30
  • 11 – Santa’s Workshop Stairs x11
  • 12 – Australian Snow Angel x30

MARY:
LBCs for time

COUNT-OFF & NAME-O-RAMA
9 had fun in a Winter Wonderland

CIRCLE OF TRUST/BOM:
Be as committed to sharing Jesus with others as you are about sharing F3 or your hobbies with others

MOLESKIN:
Pray for Toad and his family

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.