F3 Knoxville

Tag: Drifter

Spaghetti Maker | OTB at the Arsenal

THE SCENE:

About 37 and foggy. Really good gloom

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Inchworms x 10 OYO
Shoulder Taps x 10 IC
Goofballs x 10 IC
Abe Vigoda x 10 IC

THA-THANG:

Catch me if you can w Burpies and Indian Run to the Spaghetti hill.

-Broad Jump from start to check point. Run to next checkpoint at top.
-Dive bomber pushups X 10
-Run back to base of Spaghetti hill.
– Angle Grinder x 10
– repeat for time

– mosey back to the AO

MARY:

– American Hammer X 20 IC
– Freddie Mercury X 15 IC
-Heels to Heaven x 20 OYO

COUNT-OFF & NAME-O-RAMA
6 HIMs and 1 2.0

CIRCLE OF TRUST/BOM:

5 secrets you must discover before you die- John Izzo- interviews with 235 people nominated as wise elders.

2nd secret- leave no regrets.
“ to leave no regrets we must live with courage, moving toward what we want rather than away from what we fear. To leave no regrets we must overcome the inevitable disappointments that life hands us”

Being leaders in our family, work and community requires us to face challenges and risk . Must see the positive that can happen not the negative.

We will inevitably make mistakes. “ perhaps what often determines our happiness in life is the step we take after a setback.”

Provides 4 questions to ask every day.
“ did I act out of fear today or this week? How do I want to be more courageous tomorrow or next week?”

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

ANNOUNCEMENTS:
CSAUP on the 30th!

A rather ducky day at the Bomb Shelter

THE SCENE: Really damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Burpees
THA-THANG:
Mosey to the Duck pond, two laps around the pond stopping at every third light pole for increasing reps of bodybuilders. Be sure to dodge the goose poop on the backside of the pond=). Mosey back to the AO stopping every so often for PAX roulette. Taco asked for reps to increase by 5 for each stop, we ended up with 50 reps back at the AO

MARY:

PAX roulette was all the MARY we needed
COUNT-OFF & NAME-O-RAMA
Toad, Taco, Postpone, Swerve, Drifter, Espy, Napster, Peach, KY,
CIRCLE OF TRUST/BOM:
Ignore the negative mumble-chatter that exists between your ears, remember that you are a well-loved son of God and that he equipped you with special talents. Go out and use those talents!
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sunday School on a Tuesday Morning

THE SCENE: 37 degrees, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Tempo squat IC x 10

Tempo merkin IC x 10

THA-THANG:
PAX grabbed a CMU and headed to church parking lot. Pick a battle buddy and 1 person completes exercise count as follows below as other buddy runs to end of parking lot, returns and bears crawls to first median/ crawl bear back to start. Running buddy picks up exercise count. Rinse and repeat until all rep counts completed.

200 squats

200 CMU swings

200 OH press

200 merkins

100 blockees (no one got here)

PAX moseyed back to grinder with CMU.

MARY:
Hold the iron cross LBACs forward/ reverse IC x 10

Protractor game around PAX hold for 5 count until recover.

COUNT-OFF & NAME-O-RAMA
13 HIMs, 2 2.0s, 1 FNG
CIRCLE OF TRUST/BOM:
Been fartsacking a lot lately both with my fitness and with relationships/ being diligent in my faith.

“Don’t talk about it, be about it.” – Goggins

If I am to label myself a Christian, I am meant to put in the work every day. Consistency is key. Live into the Word and act on it daily.

MOLESKIN:
1 John 2:4 “He that says I know him, and keepeth not his commandments, is a liar, and the truth is not in him.”

ANNOUNCEMENTS:
CSAUP upcoming on 1/30/20.

Weary and Heavy Laden

  1. THE SCENE: Mid 30s and breezy with some snow flurries in the air
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH IC

20 Good Mornings IC

LBACs 10 T-up, 10 T-down

Mosey to see the layout

THA-THANG:
Carrying your favorite CMU, run/jog/walk/trudge/crawl the south loop of path from the Grinder around to the Troll Bridge and back to the Grinder, stopping to complete exercises at marked locations.  Complete as many laps as possible in the allotted time, start over if you reach Beast Mode.

1st Stop: MERKINS/SQUATS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

2nd Stop: WW2s/ALGORE

10/HOLD 20 COUNT LAP 1

20/HOLD 30 COUNT LAP 2

30/HOLD 40 COUNT LAP 3

20/HOLD 30 COUNT LAP 4

10/HOLD 20 COUNT LAP 5

3rd Stop: CMU BENT ROWS/DRY DOCKS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

4th Stop: 2 CT MTN CLIMBERS/CMU CURLS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

5th Stop: 5 X BLOCKEES ON THE GRINDER each lap

MARY:
20 x Flutter Kicks IC

20 2 Ct Heel Taps OYO

10 Cherry Pickers IC

Mosey a full lap of AO (because rookie)

Pidgeon Pose stretch hold for 20 each leg

30 Butterfly Sit-ups OYO (WW2 with butterfly down south)

10 4 Ct Plank Ups IC

10 4 Ct Shoulder Taps IC

COUNT-OFF & NAME-O-RAMA
One FNG joined the HIMs today, welcome to Spurt (Jesse Cartegena)!
CIRCLE OF TRUST/BOM:
Times are strange and life can be bewildering.  Some may relate when I say I’ve felt weighed down and tired lately.  Jesus said “Come to me all who are weary and heavy laden, and I will give you rest…” and “My yoke is easy and my burden is light.”  Consider that he was a carpenter, and one task he probably engaged was to make yokes for livestock.  Unbalanced weight makes the work hard and painful (like running with a CMU on your shoulders or in your arms).  When the weight is distributed on a well-fitted yoke (like a ruck or weight vest), the burden feels lighter and the work seems easier in comparison to the unbalanced load.  We men are made to carry burdens, to carry our brothers and family with us through good times and bad times, to lead with integrity.  Jesus will make the load bearable for each of us, when we submit to him and let him fit the yoke properly.
MOLESKIN:
ANNOUNCEMENTS:
Blood Drive at Lakeshore on 29 Jan

CSAUP at Lakeshore on 30 Jan

MWF 0530 OTBs at Sandy Springs (AKA Cougar Valley) in preparation for Arsenal AO kickoff in March

Moses is working on a Beer Ruck around Maryville, details to follow

Ye Old Beatdown

THE SCENE: a little damp. A little cold. Perfect for a Ye Old.
Ye Old F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 4ct merkings, 10 4ct squats, 20 4ct LBCs

Indian run to plato of pain. Leader carries the sword.
THA-THANG:
Take the castle. One pax runs to the top of the plato of pain with to sword and shouts huzzah three times while rest of the pax does the following on repeat. Do until each pax has taken the hill.

To demoralize the enemy… 20 4ct monkey humpers, 20 4ct pickle pounders, 20 dry docks

RUN AWAY!

same thing but do 20 squats, 20 merkins, 10 side tri rise on each side.

Indian run

11s pull-ups and grinders

5 min AMRAP 10 thrusters, 20 cmu swings, 30 curls

7s diamond merkins and box jumps

MARY:
20 4ct flutter kicks, 20 4ct superman jacks, cash out, 10 4ct calf raise, 10 more toes in, 10 more toes out. Hold squat until 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:
The code of chivalry is good, but looking back and wishing things were like they were is unwise (Eccelsiastes 7:10-14). Sometimes, when things are crazy, it’s tempting to simplify and vilify. But the truth is we don’t know it all because that’s not our place. It’s God’s place. So it’s our job to seize the day, good or bad, and do the right thing as best we’re able. Just let go of the rest and leave it with God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.