F3 Knoxville

Tag: Drifter

Spring Training

  • THE SCENE: Cool and Clear
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers

THA-THANG:

  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes

MARY:

  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Via Dolorosa Uno

THE SCENE: Cold, in the 30’s, and a brisk wind.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:
SSH X 20

Cherry pickers x 8

Tempo Squats X 10

Mosey to the short apex and back to the grinder.
THA-THANG:
Grab a battle buddy!  While on partner runs the apex loop, the other plays Uno.  The number of exercises is the number on the card times 10.  When the buddy gets back, he takes over where the other left off.  If you finish and exercise, go ahead and flip a card to start another.  The exercises were as follows:

  • Red = HR merkins.
  • Blue = BBS.
  • Green = Overhead CMU press.
  • Yellow = CMU thruster.
  • Draw 2 = repeat previous exercise.
  • Draw 4 wild = 15 body builder burpees.
  • Wild = 15 pax choice.
  • Skip = 15 Iron mikes (single count)
  • Reverse = 15 inchworms.

MARY:
We planked in a circle while some pax completed a Via Dolorosa bear crawl around the perimeter.  While waiting, we knocked out 10 tempo merkins and 10 Hello Dolly’s and time ran out.
COUNT-OFF & NAME-O-RAMA
10 men and 2 2.0’s put in work. Much respect to Weebelo and Lumberjack!
CIRCLE OF TRUST/BOM:
Reflected on Easter weekend and this quote: “To you I say, do you know what Jesus does with those who squander his mercy? He pours out more mercy. God is rich in mercy.  That’s the whole point.  Whether we have been sinned against or have sinned ourselves into misery, the Bible says God is not tightfisted with mercy but openhanded, not frugal but lavish, not poor but rich.  That God is rich in mercy means that your regions of deepest shame and regret are not hotels through which divine mercy passes but homes in which divine mercy abides.  It means the things about you that make you cringe the most, make him hug hardest.  It means his mercy is not calculated and cautious, like ours.  It is unrestrained, flood-like, sweeping, magnanimous.  It means our haunting shame is not a problem for him, but the very thing he loves most to work with.  It means our sins do not cause his love to take a hit.  Our sins cause his love to surge forward all the more.  It means that on the day when we stand before him, quietly, unhurriedly, we will weep with relief, shocked at how impoverished a view of his mercy-rich heart we had.” ~ from Dane Ortlund’s “Gentle and Lowly: The Heart of Christ for Sinners and Sufferers”, pg. 179-180.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Totem Pole (Climbing up to get down)

THE SCENE: Bit nippy but glorious morning before the storms come.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Side Straddle Hops (again)

Little Baby Arm Circle (forward and backward)

Single Mosey Lap
THA-THANG:
Totem Pole Style Workout.

  • 5 Merkins, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, 40 Ankle Taps, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, run a lap

MARY:
Flutter kicks and LBCs to wrap it up

CIRCLE OF TRUST/BOM:
Love my time here in Alcoa F3.  It has been over 3 years of hot, snowy, frigid, downpours and few perfect temp days of hard workouts but I loved every minute of it.  Going to miss the amazing history lessons from Hammy, trying to keep up with Snorkel, Veep’s odd funnel stories, beer rucks, heart felt messages from Drifter, carrying bowling balls, turkeys, and swords around like it’s normal, dressing up as Mario with Snorkel as Luigi, Waxjob Hill, The Educator, Mt. Crumpet, Hellbender Bend,  and I am going to miss all the encouraging words by each and every member that passed my way.  See you all in the gloom some day soon.

ANNOUNCEMENTS:
Welcome FNGs Boots and Opie.

Runnin runnin and runnin runnin

THE SCENE: 55ish feeling GREAT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21

Tempo Merkin IC x 10

Tempo Squat IC x 10

OH claps IC x 31ish

THA-THANG:
Battle buddy up. Before leaving Grinder, everyone draws a card. Person that draws the Joker keeps it in their pocket. Mosey over to the Kraken loop next to Crumpit. Everyone starts single cone. Battle buddies run in opposite direction around the loop. Once you reach each other, give each other 5 reps of whatever exercise (too many bodybuilders). If person with Joker passes you, gets to give 5 reps of anything to whoever he passes. Once member of PAX with Joker reaches cone, leave face up so that next person who passes can pick it up and become Joker for the loop. Just keep running.

Mosey back to Grinder.

MARY:
Hold high plank and wait for 6.

Bear crawl to crawl bear merkin IC x 10

Peter Parker IC x 15ish

Hold Iron cross OH claps IC x 10 ish

Hold iron cross LBAC forward IC x 6

Hold iron cross LBAC reverse IC x 6

LBCs to close

COUNT-OFF & NAME-O-RAMA

13 HIMs including 1 FNG, 1 2.0 (lumberjack killin it always)
CIRCLE OF TRUST/BOM:
My favorite movie growing up was Sandlot. One of my favorite scenes from the movie was when the ghost of Babe Ruth was talking to Benny “the Jet” Rodriguez. Babe gives him some words of advice that I think we could all use in our lives.

“Let me tell you something kid, everybody gets one chance to do something great. Most people never take the chance, either ’cause they’re too scared, or because they don’t recognize it when it spits on their shoes. This is your big chance, and you shouldn’t let it go by…”

“Remember, kid, there’s heroes and there’s legends. Heroes get remembered, but legends never die. Follow your heart, kid, and you’ll never go wrong.”

Don’t be afraid to take a chance and go with your gut when you feel like you need to make a decision. As Christians, let the Holy Spirit work within you and lead you when necessary. Make the leap when you feel the push no matter how uncomfortable or painful it may be. Follow your heart.

MOLESKIN:
Bodybuilders!
ANNOUNCEMENTS:
Napster going away Q tomorrow at the Arsenal and Saturday at the Bombshelter. Make plans to be there!

The Hidden Hundred Reps

THE SCENE: First day of the year I broke out the old tank top if that tells you anything. Absolutely beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
29 Side Straddle Hop, 10 tempo merkins, 10 tempo squats, 10 imperial squat walkers, inchworm of death

THA-THANG:

Basically, work your way back and forth on the Grinder for the duration. 5 pull-ups on one end, 15 dips on the other. Stop at 5, 10, 15, 20 lines going both ways to do reps of the first exercise below (then second on you next lap, etc). Lunges and crawls are all done in between the lines. Burnie to the dips, run back to start.

  • Good mornings / lunge forward / lunge backwards
  • Merkins / bear crawl forward / crab walk back
  • BBS / lunges again
  • Side lunge (single count) / bears and crabs again

5, 10, 15, 20 are all lines. Lunges and crawls are all done in between the lines.

MARY:
20 hello dolly, 20 super swims, 20 scissor kicks, 20 super slaps. All in cadence.

COUNT-OFF & NAME-O-RAMA
14 PAX

CIRCLE OF TRUST/BOM:
Read this quote from the opening to the album “Worthy” by Beautiful Eulogy.

We will not lose heart
Even though this present age will waste away
We will surely suffer, but it’s a slight momentary trouble
The deconstruction is painful, but the transformation is beautiful
When we the children of God are crushed under the heavy affliction of this world, be reminded that it’s weightless in comparison to the eternal measure of God’s glory
We have lost our eyes for the unseen and have swallowed the false hope of the visible
We must realize the empty grave and revel in the certainty of His resurrection with assurance of renewal, considering it worthy to suffer for the faith
So we will worship while we wait


MOLESKIN:
Good work, men!
ANNOUNCEMENTS:
Don’t forget Saturday coffee