F3 Knoxville

Tag: Drifter

Cold as Ice

THE SCENE: 28 feeling like 10
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x 31

Tempo squat IC x 15

Monkey humper IC x15 (4ct)

CMU Up and Over Merkin OYO x 5

THA-THANG:
Mosey with CMU around parking lot to wall at side of building near hill. Grab battle buddy and complete as follows:

One completes 15-20-25 monkey humpers on 4 CT, run down and up hill and trade places with wall sit CMU battle buddy.

3 rounds of wall sits and humpers for each member of PAX.

When done, hold high plank in parking lot mountain climbers IC courtesy of Drifter.

When six up, headed to tennis court with CMU. 4 stations at corners. Reps done as follows each time around square: one round at 8reps – 12reps – 16reps – 20reps – 16reps – 12reps – 8reps. Exercise stations were:

– Thrusters

– Blockees

– CMU up and over merkin

– Big boys w/ CMU

Mosey back to Grinder with CMU.
MARY:
CMU flutter kicks IC x 10

CMU dolly IC x 10

CMU protractor

LBCs to close
COUNT-OFF & NAME-O-RAMA
13 HIMs including 1 FNG, welcome Clothesline!
CIRCLE OF TRUST/BOM:
Ash Wednesday is tomorrow. Let’s prepare of hearts and mind for the beginning of Lent as we progress toward Easter and the Resurrection.

As I thought about what to say today, the word sacrifice was on my mind. Growing up, many people made sacrifices for me including coaches, parents, teachers, pastors to get me where I am today. What can you sacrifice today to better yourself, others, or draw closer to God during this time. Things like greed, self doubt, addictions, or a relationship drag us down in this life. Maybe it’s time to let these things go.

We see sacrifice throughout the Bible. Abraham willing to sacrifice his son Isaac is a prime example of trust in God’s plan and putting his needs/ wants aside. The ultimate sacrifice is Jesus’s crucifixion for all of our sins so we can live with him for all eternity. While we may not be called to sacrifice these things in our lives, think about what you can sacrifice over the course of these next few months in this time of Lent. Try to better yourself, your neighbor, and draw closer to God in the process.

MOLESKIN:
Ash Wednesday and beginning of Lent tomorrow.
ANNOUNCEMENTS:
Launching of the Arsenal next month.

Love is Kind – Unlike this Beatdown

THE SCENE: At least it wasn’t windy… 37 and rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 fast SSH IC

Warmup lap: butt kicks, high knees, lunge, side shuffle.

Mosey over to Home Run Hill, stop at each stop sign. 5, 10, 15, and 20 jump squats

THA-THANG:
At Home Run Hill:

  • 5 dimond merkins run down hill
  • 5 mountain man poopers run to monkey bars
  • 5 pull-ups run to swings
  • 5 groiners run back to top

Repeat with 10, 15, and 20. Alternate 10 mountain climbers and 10 star jumps for the six.

  • 5 wide merkins run down hill
  • 5 iron squats run to monkey bars
  • 5 monkey climbers run to swings
  • 5 reverse groiners run up hill

Repeat with 10, 15, 20. Alternate 10 mountain climbers and 10 star jumps for the six.

  • 5 merkins
  • 5 squats
  • 5 toes to bars

Ran out of time to repeat. Run back to AO. Stop for some PAX picks at each stop sign.

MARY:
20 Shoulder taps in cadence. Ladder climbers for time.

COUNT-OFF & NAME-O-RAMA
4 HIMs

CIRCLE OF TRUST/BOM:

We all have different things we are called to do, but we all must love. Love is not a feeling but a choice. Sometimes a hard choice like getting up early to workout in the cold and rain. So go love others.

Now you are the body of Christ and individually members of it. And God has appointed in the church first apostles, second prophets, third teachers, then miracles, then gifts of healing, helping, administrating, and various kinds of tongues. Are all apostles? Are all prophets? Are all teachers? Do all work miracles? Do all possess gifts of healing? Do all speak with tongues? Do all interpret? But earnestly desire the higher gifts. And I will show you a still more excellent way. If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends.
1 Corinthians 12:27‭-‬31 and 13:1-8a
https://bible.com/bible/59/1co.12.27-31.ESV https://bible.com/bible/59/1co.13.1-8.ESV

ANNOUNCEMENTS:
Fins B-Day Q on Thursday!

02/11: Bombshelter

THE SCENE: Cozy day for February, with some lite fo drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping jacks, arm circles, and a mozey
THA-THANG:

  • Merkins
  • Squat jumps
  • Shoulder taps
  • Peter parkers
  • Burpees
  • Curls
  • Rows
  • Toe taps
  • Swings
  • Thrusters
  • Lunge jumps

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
10% better every day!

ANNOUNCEMENTS:

Work like it’s up to you

THE SCENE: A cold but clear morning at the bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

arm circlesx10
THA-THANG:

100 repetitions of each of the following. When a rest is needed, run to opposite end of grinder and back. When complete with list, over head carry CMU across grinder with a 3 burpee penalty each time you put it down. Rinse and repeat as needed

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Not much time left, but LBCs until time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lt. Col. George Russel Barber was a chaplain who landed on the beaches of Normandy on DDay. He ended up getting stuck to where he couldn’t scale the wall in front of him and had to dig a fox hole to shelter himself from enemy fire. When asked about it, he said:

”I prayed as if everything depended on the Lord, and I dug as if everything was up to me. The Lord and I got that foxhole pretty deep”

 

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

Keeping warm with battle buddies

THE SCENE: A cold, bone chilling 23
F3 WELCOME & DISCLAIMER

Not a professional, follow COVID-19 guidelines

WARM-O-RAMA:
15 SSH, 10 Imperial Squat Walkers, 10 LBAC, 8 Cherry Pickers
THA-THANG:
PAX completed a Bataan Death March over to the church to get the blood flowing. We then met up with Dora at the church for a little fun in the parking lot. 3 sets were attempted

  • Set 1: Run to far side for 2 Imperial Squat walkers, run back while completing
    • 50 Body Builders
    • 75 Iron Squats
    • 50 4ct Flutter Kicks
  • Set 2: Run to Bernie to 2nd Median for 2 Burpees, run back while completing
    • 100 Jump Squats
    • 200 Dry Docks
    • 100 Merkins
  • Set 3: Crawl Bear to first median, bear crawl back while completing
    • 200 Monkey Humpers
    • 200 Dry Docks
    • 100 Diamond Merkins

Most Pax Pairs completed <2 sets.

MARY:
We practiced spelling our our alphabet with our legs
COUNT-OFF & NAME-O-RAMA
17 total including 1 FNG (Nado): Taco, Postpone, Espy, Moses, Pinnocchio, Nair, Drifter, Genome, Hundo, Veep, Limbo, Smoky, Scoutmaster,Toad, Hellbender, Lumberjack
CIRCLE OF TRUST/BOM:
‘Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.’ 

There’s a lot of important takeaways from this quote, but two things are shared between the lion and the gazelle that are applicable to our lives. 1) They know what they have to do every day to accomplish their goals and 2) They make the decisions every day to help them reach their goal, knowing the wrong decision can result in their demise.