F3 Knoxville

Tag: Drifter

Don’t mess up the pretty dirt

THE SCENE: Cold and a bit frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm Circles x10 IC
  • Cherry Pickers x8 IC
  • 10 Squats, run to other side of parking lot and do 5 merkins and return
    • Repeat with 20 and 30 squats

THA-THANG:

Indian Run over to the Educator only to find out that there is nice smooth dirt (probably freshly seeded). Woodshack did not want to harm the dirt since he is so nice. So instead, we jogged over to the worse and steeper Mount Suckmore and did 12’s instead of 11’s since time was wasted.

  • Start with 11 Iron Mikes (each leg) at the bottom
  • Start with 1 Inchworm Merkin Broad Jump at the top
  • Bernie up the hill each time (RIP quads)

Indian Run back to AO

MARY:
Thunderstruck!

  • Hold a plank through the song Thunderstruck
  • Merkin every time “thunder” is said
  • Should taps during solo
  • LBC’s and Heels to Heaven to close out time

COUNT-OFF & NAME-O-RAMA
13 strong
CIRCLE OF TRUST/BOM:
Kobe Bryant was all over the news and social media this week after his sudden passing in a helicopter crash. One of my favorite quotes I saw by him was:

” I don’t want to be the next Michael Jordan, I only want to be Kobe Bryant”

He spent his life becoming one of the greatest basketball players of all time. He had plenty of people he looked up to, but he was himself and never stopped being himself.

1 Samuel 16:7 – But the Lord said to Samuel, “Do not look on his appearance or on the height of his stature, because I have rejected him. For the Lord sees not as a man sees: Man looks on the outward appearance, but the Lord looks on the heart.”

Be your own person in life. Don’t follow in the footsteps of others. Use them as examples and learning points to form the person you want your friends, family, and children to remember when you’re gone one day. That is what leaving a legacy is all about.

 

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

Invictus

THE SCENE: Just less than 40°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey 1/3 mile loop

THA-THANG:

Everyone has 2 CMUs at Grinder steps.

20-1

Burpee Deadlifts

Block Boys

Thrusters

Do 1 rounds of all 3 exercises then run down to troll bridge and back up.

MARY:

10 4-ct Oblique Tucks per side

10 4-ct Bottle Touches

Repeat

Hold banana for last minute

COUNT-OFF & NAME-O-RAMA
11 HIMs including FNG Wheelie
CIRCLE OF TRUST/BOM:

“Invictus” by William Ernest Henley

Out of the night that covers me,

Black as the pit from pole to pole,

I thank whatever gods may be

For my unconquerable soul.

In the fell clutch of circumstance

I have not winced nor cried aloud.

Under the bludgeonings of chance

My head is bloody, but unbowed.

Beyond this place of wrath and tears

Looms but the Horror of the shade,

And yet the menace of the years

Finds and shall find me unafraid.

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate,

I am the captain of my soul.

MOLESKIN:
I think next time we should do 2 rounds of PT then run to try and get it all in. I completed through 6 reps so still had 5 rounds to go.
ANNOUNCEMENTS:
Breakfast at Drifter’s next Saturday the 1st.

Staying busy

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers

Merkins, Q calls up and down

SSH

THA-THANG:

Each PAX grabs a CMU and mosey to MT. Crumpet, partner up at the base and Dora the following exercises while your partner charges up Crumpet with the CMU and execute 10 each of: Curls, Chest press, Tricep extension.

Time to go to church: Mosey to the church parking lot for CMUicides, tote your CMU to each parking lot island and back. Merkins when you get back. 2 rounds. Mosey back to AO

MARY:
Overhead CMU hold until PAX is up. CMU overhead press till time is up
COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Taco, Moses, Snorkel, Mailbox, Steer, Neighbor, Faceplant, Swayze, Espy
CIRCLE OF TRUST/BOM:
The standard answer when you get asked “how are you?” is easily “Busy” it feels like busy sometimes equals success and sometimes it does but be aware of staying busy to avoid the bigger issue at heart.

“We want to complexify our lives. We don’t have to, we want to. We want to be harried and hassled and busy. Unconsciously, we want the very things we complain about. For if we had leisure, we would look at ourselves and listen to our hearts and see the great gaping hole in our hearts and be terrified, because that hole is so big that nothing but God can fill it.” — Kreeft.

The lesson here is to acknowledge that great gaping hole and the only one that can fill it. Spend time in the WORD and with people that point out that hole, be there to point it out for others. Stop being busy every once in a while, slow down and realize you are a well loved son of an amazing God.

MOLESKIN:
Great to see a new face and some old friends!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

10-4 Challenge

THE SCENE: Surprisingly warm for 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC X 20
  • MTN CLIMBER IC X 20
  • PLANK JACK IC X 20
  • LEGIT CHERRY PICKERS IC X 5

THA-THANG:
Mosey to the location formerly known as “The Boat”

  • Perform prescribed reps and exercise at each light pole, take a right down Corey Hill and find the 10th Light Pole at the base of the 2nd flight of stairs. Pay the toll of 50 calf raises, run to Duane “The Rock” Johnson and back to start. 3 Rounds
  • 1st Round – 10 Quarter Squat Hop/4 Merkins
  • 2nd Round – 10 Lunges (single leg)/4 Hurpees
  • 3rd Round – 10 Bobby Hurleys/4 Body Builders

MARY:
Loosening the resistance of a tight Posterior Chain
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Luke 8:5-8 (Parable of the Sower) – A sower went out to sow his seed. And as he sowed, some fell along the path and some was trampled underfoot, and the birds of the air devoured it. And some fell on the rock, and as it grew up, it withered away, because it had no moisture. And some fell among the thorns and the thorns grew up with it and choked it. And some fell into good soil and grew and yielded a hundredfold.

This week while having lunch with some F3 #HIMs to work out the details of the pull up bars, I got to meet Mailbox from JUCO. Mailbox stepped up and offered to help source the pipe needed for the pull-up bars. A little while into the lunch, he looks at me and asks if I did a KTC run last year. I did. He then asked if I was the guy who walked with him up the hill on the backside, after I thought about it, I remembered running/walking with him up that hill. He told me it took him 6 months after that, but he finally made it out. (That was awesome!) We kind of left it at that. But, I was reminded of the parable of the sower.

When we tell other men about F3, it can be like the seed in the parable. Initially, I thought, “Yeah, I got one!” Immediately followed by the thought, “It’s not about you dummy.” It’s about F3. F3 is good. F3 is a gift that was given to us and is only good if we give it away.

What I left out this morning, that I wished I didn’t, was the last sentence in verse 8 – “He who has ears to hear, let him hear.”

MOLESKIN:
It felt like we got more than 1.6 miles today
ANNOUNCEMENTS:
Pull up bar install will be 2/29/20 – details to follow.

Clapping for Mercy

THE SCENE: 45 degrees and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x 10 IC; Cherry Pickers x 7 IC (slow); overhead claps x 25 IC

THA-THANG:
Second installment of the “flight of the blue falcon”  2 PAX hold XL CMUs above their heads while the rest run as a herd through the AO for a 10 count. When 0 is reached, herd performs exercise selected by a CMU holder until CMUs catch up to the group. 2 new carriers are selected and they choose the next exercise and start counting. Exercises included burpees, burpees, more burpees, hurpees… this group grasped the “blue falcon” concept very quickly.

MARY:
Upon return to the AO, we did a relay race across the grinder carrying the CMUs, with non-runners holding a plank.
Relay ended and we circled up with only 2 minutes left, so we completed 50 overhead claps IC to finish.
CIRCLE OF TRUST/BOM:
“Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.” 1 Peter‬ ‭5:6-7. We need to cast all of our anxieties and fears on Him, and leave them there, not reel them back in like we’re fishing. What does it mean to cast them away? Take on the attitude of Cortez, who in 1519 sailed from Cuba to Mexico and told his men to burn the ships, which gave them only 2 options: conquer or die. Burn the ships of addiction, whether it’s deleting apps from your phone, dumping out a bottle, eating better food, adjusting your daily routine to avoid a co-worker that drives you to sin. We are 100% in control of the things that we put into our bodies and minds, and we need to be diligent about the doors we leave open.
ANNOUNCEMENTS: 

JUCO is introducing a new OTB (for now, with a goal of being a regular option) ruck option on Monday mornings from 0500-0615, joining the main JUCO crowd for the BOM at the conclusion. It will be a burbs-style beatdown (but slower) covering mileage and incorporating ruck-based exercises.