F3 Knoxville

Tag: Drifter

Happy New Year

THE SCENE: Low 40s and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15x LBACs Forward
  • 15x LBACs Reverse
  • 8x Cherry Pickers
  • 20x Side-Straddle Hops

THA-THANG:
Mosie on over to Mt. Krumpet and go through the life of Baby New Year

  • 10x Merkins at bottom
  • Bearcrawl up
  • 20x LBCs at top
  • Run down
  • 30x Merkins at bottom
  • Karaoke up (Switching side ½ way)
  • 40x LBCs at top
  • Run down
  • 50x Merkins at bottom
  • Sprint up
  • 60x LBCs at top
  • Run down
  • 70x Merkins at bottom
  • Bernie up
  • 80x LBCs at top
  • Run down
  • 90x Merkins at bottom
  • Bearcrawl up
  • 100x LBCs at top
  • Run down

If completed, Work your way backwards

MARY:
Mosie back to the Grinder the long way

CIRCLE OF TRUST/BOM:
Happy New Year Gents. All of our struggles in 2019 are now over and it is a new year and a new decade. Let’s grow and learn from the past year and use that new knowledge to make 2020 a great year.

2 HIMs | 3 CMUs

THE SCENE: warm enough for shorts and short sleeves. I think it was high 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC, soccer lap warm up, LBCs
THA-THANG:
3 CMSs on a 2by4 and one HIM on each end

Hike to the soccer field by the elementary school.

20 reps with your partner on each side of the field with a movement between (three times)

  • Press / bent row / walk over head
  • Curl / dips / walk under hand carry
  • Squat / over head press / shoulder carry

Hike back to AO

MARY:
20 squats (making up for missed round), 20x IC mtn Climbers, 20x IC flutter kicks, 20x IC box cutters

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 3rd F of F3 is really defined as a question: what do you believe happens when you die? How does your answer affect how you live today?

My answer: starts all the way back in Genesis. God created the world good and created humans to be partners in that good work, but we continue to choose our own way, our own wisedom. This continued throughout history, even when God picked a nation for himself, they also chose their own way. Then God came as a man and showed us how to live in the Kingdom of God despite the wickedness around us. Jesus became human flesh and submitted himself to the wisdom of God all the way to the point of death and the grave. And then he rose again and ascended into heaven.

So my answer to the first question is that I believe death is not the end. We have hope in the resurrection and Christ’s reign over a new heaven and earth. So how we live today is to bear one another’s burdens. We need each other for this mean time while we wait for Christ to reconcile all things to himself and we submit ourselves to be servants of all people.

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

Red Line

 


THE SCENE: Just finished a light rain and 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats , imperial walker , imp squat walker, merkins , all IC then jog down and back of the grinder
THA-THANG:
Deck of cards

  • 2-6 , sprint the grinder and do the number of pull ups according to the card, no matter the suit. Jog back to flip the next card
  • Spades- Iron squats ( jump lunge each leg, then one squat , thats one rep
  • Hearts -body builders
  • Diamonds -LBC on the 4 ct
  • clubs -flutters  on the 4 ct
  • Reps – 7-10 , do that many reps
  • face card were 15 reps and Aces were 20
  • jokers, dealers choice .. 10 burps and sprint the grinder (thanks to Sprockets ) and greatest merkin ever by Drifter
  • the bodybuilder and 4ct exercises , I picked or someone volunteered to lead the count . Always good so guys can practice cadence and go at their pace
  • named this post red line because we did close to 2.5 miles of sprints and jogs on the grinder making one big red line !

MARY:
Lbcs 10

dollys x 10

never cross dolly x 10
COUNT-OFF & NAME-O-RAMA
10 pax including Wed Culbertson aka Sprockets from Charlotte
CIRCLE OF TRUST/BOM:
Focus on nutrition
MOLESKIN:
Short—- we can workout until we are blue in the face but if you put crap in your body as fuel , the workout is all for not
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

La-Z-Q

THE SCENE: sNOw, iCe, OverwheLmingly frigiD temps. Wind blowing Extremely hArd wiTH gusts even hardER.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Cherry Pickers x8 IC
LBAC x20 each way
Grady Corns x15 IC
Failure to Launch x10!
Hindurkins x10 IC
Asphalt Kissers x10 IC
THA-THANG:
Lazy Q today… Mostly stolen from La-Z-Boy’s RAW Q last week. Because I was good and sore the next day.

Mosey to the Scrapyard. Grab 2 CMUs each on the way back.

5 rounds:
15 double-cmu bent rows, Crazy 8’s curls (legit grip), 12 upright rows
(Audibled to 10 of each row. Also, called time after roughly 4 rounds)
I think the CMUs are heavier due to being wet!

Mosey to the Scrapyard and back

5 rounds (well, again, that was the plan…)
10 Curl-OHP, 20 single-arm OHP (10 each arm), 30 decline shoulder taps
(I think we made 4 rounds on this one too)

Bear crawl to the restroom. Crab walk back.

(I knew we weren’t gonna make it 5 rounds on this one by this time)
10 thrusters, 20 CMU step-ups, 30 CMU squat
Called it after about 2 rounds

MARY:
Apx one minute of CMU BBS OYO
COUNT-OFF & NAME-O-RAMA
7 today. Not 8 like I posted on GroupMe…
CIRCLE OF TRUST/BOM:
Galatians 6:2 – Bear one another’s burdens, and so fulfill the law of Christ.
Bill Withers – “For noone can fill those of your needs that you won’t let show”

Dual responsibility, gentlemen!

MOLESKIN:
Not so much running today… I think I have bass-ackwards plantar fasciitis. Ball of my foot instead of the heel.
ANNOUNCEMENTS:
Breakfast at Drifter’s coming up at the end of the month!

Mr. Roger’s Drifting Fingers

THE SCENE: Low 40’s and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x20, Cherry Pickers x10, Tempo Squats 4ct x10, Tempo Merkins 4ct x10, Lunges on the grinder 10 yards and then run to the end.  Then a mosey to Mt. Krumpet for some 7’s (Merkins, and Bodybuilders)  w/ bonus 7 and 7 at the end.  Then mosey back to the grinder. THA-THANG:
Trio Dora….

  • CMU overhead press (150) and partner bear crawl to bathrooms out and back.
  • CMU tri-cep extension (150) and partner bernie to first ball goal and back.
  • CMU bent rows (250) with partner lunges to the water fountain and back
  • 4ct flutter kick (300) with jog to the end of the grinder and back
  • Drifter’s compound get up (50) with partner crab walk to the bathroom and back

MARY:
4ct Captain Thor’s (15), Side Crunches x 1 million , Box Cutters 4ct (20)
COUNT-OFF & NAME-O-RAMA
Mr. Rogers, Drifter, and Butterfingers  aka The Mr. Roger’s Drifting Fingers Trio
CIRCLE OF TRUST/BOM:
Words of Wisdom from Mr. Rogers….(paraphrased)

Coming out here at the park and getting better together is a great gift and is very important to all of us.  However, sometimes we need to take a minute to find some solitude, and slow down to appreciate the world around us.  Take time to walk in the park, enjoy nature, and quite your mind. We all need this time to recharge and find calm in our lives.  Sometimes getting better comes without trying to force change but taking time to reflect and enjoy life.

ANNOUNCEMENTS:
Breakfast at Drifter’s is a go! Mark your calender’s for Saturday December 28th.