F3 Knoxville

Tag: Drifter

Pu Pu Platter Workout

THE SCENE: 37 degrees F, 99% humidity, stars out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Big baby leg circles, Cherry pickers
THA-THANG:

Grab a CMU and head over to Mt. Crumpit. Drop the CMU at the base and mosey over to the trail split near the fountain.

Starting at the right side trail branch run to Lightpole #1 and do 1 merkin. Run back to start and do flutter kicks.  Run to #2 Lightpole and do 2 merkins, run down to start and do flutter kicks, etc.  After #6 run to Lightpole #5 to do 7 merkins and continue to work down to Lightpole #1 to do 11 merkins.

Flutter Kick (4 cnt) x 6

1    Merkins    11

2    Merkins    10

3    Merkins    9

4    Merkins    8

5    Merkins    7

6    Merkins

Starting at the left side trail branch do the same routine as above except insert Burpees and Big boy sit-ups in the routing.

Burpees x 3

1    BBS    11

2    BBS    10

3    BBS    9

4    BBS    8

5    BBS    7

6    BBS

Mosey to the base of Mt. Crumpit and partner up for the following Dora

50 Thrusters

100 Swings

150 Curls

200 Floor Presses

The ascent sequence to the top of Mt. Crumpit was:

Bear Crawl/Run

Bernie/Run

Run

Bear Crawl/Run

Bernie/Run

Run

The beatdown ended up being like a Pu Pu Platter – a sampling of lots of stuff but not finishing everything.

MARY:
Box cutters, LBCs
COUNT-OFF & NAME-O-RAMA
9 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Philippian’s 4:6-7 (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. (And when you endeavor to do so, He will bless you with health, prosperous days, and level pathways. He will endear you toward all and long will be your days on earth.) And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

OK, so the part in parenthesis is not actual biblical text.  That part is too often what the world wants us to believe about our relationship with God.  Rather, the last sentence sums it up.  God will protect our heart and our mind so that we may not let the things of this world influence our emotions and our thought.  And peace shall reign forever and ever.

MOLESKIN:

ANNOUNCEMENTS:
Special beatdown on Saturday followed by breakfast at Drifters.  Coats for the Cold.  Bring them to the AO.

7s on Hills

THE SCENE: frost and fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7s on Waxjob Hill. SSH at the bottom. Imp Squat Walkers at the top.
THA-THANG:
Run to church parking lot. 7s.

  • Burpies and merkins
  • Bear crawl up, crawl bear down
  • Be sure to add one additional parking space for the crawl to match your merkin rep count

Run to educator. 7s

  • Iron mikes (2 ct.) and Squats
  • Crab walk up (feet uphill if you can), run down

Run long way round the duck pond. Stop at each light post to add one side lunge (single count)

Run to the school playground. 7s.

  • Pull-ups at the bars
  • Big boy sit-ups up on the road

Run back to AO

MARY:
Hello Dolly in cadence 29. Jay lows 5.

COUNT-OFF & NAME-O-RAMA
2 PAX

CIRCLE OF TRUST/BOM:
What does the worker gain from his efforts? I have seen the task God has given humanity to keep us occupied. He has made everything suited to its time; also, he has given human beings an awareness of eternity; but in such a way that they can’t fully comprehend, from beginning to end, the things God does. I know that there is nothing better for them to do than to be happy and enjoy themselves as long as they live. Still, the fact that everyone can eat and drink and enjoy the good that results from all his work, is a gift of God.
Kohelet (Ecc) 3:9‭-‬13 CJB
https://bible.com/bible/1275/ecc.3.9-13.CJB

Thinking on that lately. Why have I been so up tight about things not getting done. There is always going to be more to do. Need to focus on my attitude and enjoy the gift of labor that God has given me. I think that can even go as far as finding joy in suffering. God works all things out for our good. So if we trust Him, we can have joy even in the midst of really hard stuff knowing that He is using it to produce good fruit in our lives.

MOLESKIN:
N/A.
ANNOUNCEMENTS:
Special beatdown next week! Don’t miss it and the breakfast after.

Getting Educated

THE SCENE: 40s and gloomy aka perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20, Little Baby Arm Circles x10, Imperial Squat Walkers x10

THA-THANG:
Mosey over to the Educator (Q didn’t realize that most of the hill is inaccessible due to construction but we made due) Partner up, one partner bear crawls up the hill and crawl bears back down while the other works through the following exercises.

  • Burpees x100
  • Iron Hurley x200
  • Big Boy Sit Ups x300

MARY:
Flutter Kicks x15; Big Boy Sit Ups x20, T Merkins x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs worked for their education this morning

CIRCLE OF TRUST/BOM:
When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

MOLESKIN:

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

16 Candles Redux

THE SCENE: 48 degrees F, 87% humidity, cloudy skies on the verge of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Windmills, Cherry pickers
THA-THANG:

Grab a CMU and mosey to the Fountain Loop for a 16 Candles workout. Each light post has an exercise and each is to be 20 reps.  With the CMU start at candle #1. After that run to every 5th light post and do that exercise. (Post #6, #11, #16).  Drop the CMU at the start and continue to each 5th lamp post until all 16 exercises are completed.

  1. Lawn mowers (per arm)
  2. Burpees
  3. Flutter Kicks (4CT)
  4. Imperial Squat Walkers
  5. Merkins
  6. Thrusters
  7. SSH (4 CT)
  8. Plank Jacks (4 CT)
  9. Bear Crawl/Crawl Bear (20 paces forward/20 paces back)
  10. Jump Squats
  11. Upright Rows
  12. WWIIs
  13. Iron Mikes
  14. Box Cutters
  15. Dry Docks
  16. Russian Swings

Everyone completed the circuit of 5 laps while some were repeating the 1st lap.

MARY:
LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
6 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
Here are two major views about Jesus:

Modern Jesus                             Biblical Jesus

Preaches only on love                   Preaches God’s righteousness

Gives you health & wealth             Gives salvation, hope, peace, & joy

Never says anything negative         Warns of sin, judgement, & hell

Loved & accepted by the world       Hated & despised by the world

Serves your will                             Exalts God the Father’s will

Hates to offend you or others          Offends the world with the truth

Please consider these two views and pray to know and accept the true Savior.

MOLESKIN:
Thankful for Drifter’s work with refugees and support of his neighbor.  Prayers for Rep Sleepy and ESPY for healing.
ANNOUNCEMENTS:
Special beatdown on November 14th followed by breakfast at Drifters.

A Shoulder Smoker

THE SCENE: It was the gloom, overcast around 50 a cold mist in the air and wet ground below us. could not ask for better conditions!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7 – Seal Hops, SSH, Half Arm SSH, No Arm SSH, Hops ( thankfully the pax did not make Q could in multiples of 7! )

  • THA-THANG:
  • Thang 1- mosey with CMU’s to the 4 way intersection just below Mt. Crumpit.
    • Starting at the stop sign heading up Springbrook Rd, pax will run up SB Rd doing ascending Squat thrusters at each light post. Pax will stop at each preceding light post on the way back to the start.
      • LP 1– 5 Squat Thrusters, 2– 10 ST, 3– 15 ST, 4–20 ST, 5–25 ST
      • RD 1 pax run to LP 1 does prescribed ST’s and heads back to start, Rd 2 pax run to LP 2 does prescribed ST’s then runs back and stops at LP 1 and does prescribed ST then heads back to start. Repeat all the way to LP 5.
        • Q had originally called for the pax after they finish the 5th RD to run from the start to the top of SB RD and complete 10 blockies. Due to time we called an audible and stopped thang 1 after the 5th RD.
          • One thing i love about this pax is we don’t have DOWNTIME! Q and 3 pax were bring up the 6 today. When the lead pax finished RD 5 they all started on a core PAX rotulet while the 6 finished. It takes a different kind of man to see a opportunity for rest and push themselves to do more, glad i surround myself with these kind of men!
          • Thang 2- head to the Plateau of Pain for a shoulder smoker!
            • 5 cones- Start at Cone 1.
              • Murder bunny from Cone 1 to 2.
              • At Cone 2 stop and do 20 CMU curls and 20 Prone Block Jump Overs
                • Prone Block Jump Overs (maybe named Plank  CMU Jump Overs??) – In a Straight Arm plank with block at your feet jump from one side of the block to the other keeping your arms and legs straight and hands on the ground.
                  • This is a potential shin buster and wet ground makes it a challenge- modifications can be a step over or jump on to the block and off instead of completely over.
              • After complete Reps Bear Crawl CMU drag to Cone 3.
              • Complete same 2 exercises- Curls and Plank CMU Jump Overs-  same rep count 20, at cone 3
              • Reresection Bunny from cone 3 to 4 ( the slope of the PoP added a nice additional challenge to jumping back wards pulling a CMU 🤣 )
              • Complete same exercises and reps at cone 4
              • Crawl Bear with CMU drag from 4-5
              • Same Exercises and Reps at 5
              • Run with CMU to top of PoP near benches. 10 CMU swings.
              • Run one lap around the PoP. ( don’t go past the fountain or Crumpet. You can head either way from the start. )
              • Once you get back to your CMU do 10 more swings and then head to cone 5. You will do the same thing but in reverse starting with crawl bear and working back to cone 1.
  • Said it early Zero down time outside of the explanation before the thang. Ok I’m sure that’s normal across most AO’s but these pax don’t ask for a break nor do they take advantage of them when presented during the beatdown. Every one just keeps pushing, keeps moving, and does not quit till the end.

MARY:
Some LBC’s for time like 30 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Courage is not having the strength to go on: it is going on when you don’t have the strength”- Theodore Roosevelt

As i mentioned earlier, the PAX at the BS and the Arsenal embody this quote. The courage we are building and forging in each other every day we post is helping us have the courage needed to overcome life’s real obstacles. It makes us better men, fathers, brothers, partners, employees and leaders. When life gives us obstacles we know we can overcome it. Why? Because we have shown courage and carried that block up a huge hill when our legs are tired, our lungs are gassed, our shoulders are smoked, and our minds are shut off. Yet we just keep pushing despite everything our body is telling us. We know it will not hurt us, it will just make us better. We carry those moments and lessons into the real world and we are what the real world needs.

  • MOLESKIN:
    ANNOUNCEMENTS:
  • Coats for the Cold- If you have any unused coats you want to donate please bring them to the AO.
  • F3 Knoxville Christmas Party at Judge Judy’s. pax and significant other welcome. Judge Judy would like an early head count. Post in Slack to RSVP on.
  • Service day beatdown at the Bombshelter on Nov 13th. We will help keep our community clean and get a good beatdown lead by Drifter. Show up!
    • We will also have a special Coffieterian at Drifters house on the 13th. Family welcome!