F3 Knoxville

Tag: Drifter

The Farmer Carry

THE SCENE: Little warm, beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
LB Arm Circles x12 each forward and backward IC
Little of this, little of that
Shrugs x10 on Q
Cherry Pickeres x10 IC

THA-THANG:

Everyone grab a CMU and Mosey over to Waxjob hill. Partner up. One Partner takes both CMUs and does bears and blocks up the hill, then farmer carries both CMUs over to the tennis courts around two nets and back. While partner one does that, partner two does the following exercises:

  • BBS x30
  • Squats x25
  • Merkins x20
  • V-ups x15
  • Burpees x10

Once the farmer carry partner gets back, both partners grab one CMU and do the following exercises:

  • CMU Overhead Press x25
  • CMU Curl x20
  • Bent Over Rows x15
  • CMU Tricep Extension x10

When both partners finish those exercises, they switch and repeat until Q calls time.

MARY:
Only time for a little Mary today!

Boxcutters x20
LBC to cash out the last 30 seconds

COUNT-OFF & NAME-O-RAMA

8 HIMs strong this morning!

CIRCLE OF TRUST/BOM:

On the way to the beatdown this morning I heard the song “Get Along” by Kenny Chesney. I’m not very good at remembering song lyrics, but I remember that he says “afraid to die, afraid to live” and that really got me thinking. I think we are all afraid to die, at least to some extent. But we don’t often think about being afraid to live. Why have that crappy job that we hate when we spend the whole day dreaming about doing something we are passionate about? Why watch other people accomplish things and think it would be amazing, but never go out and try for ourselves? Sure there is always a chance that we can fail, but why not try? Failure is just a lesson. Without failure, we can’t grow and learn. Settling in to our comfort zones and living an “okay” life is not what we were made for. Don’t be afraid to put yourself out there for what you believe in and what you are passionate about. God gave us the gift of this life, don’t be afraid to live it.

ANNOUNCEMENTS:
None

Game of Cards

THE SCENE: Nice and Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (20)
  • Little Baby Arm Circles (15 F/B)
  • TN Rocking Chair (10)
  • Cherry Picker (10)

THA-THANG:
Two teams played a game of cards….card number for rep and exercise by suit.

  • Clubs=Merkins, Spades=Over Press, Hearts=CMU Rows, Diamonds=CMU Curls
  • Bonus:  Kings=1/4 lap, Aces=10 Burpess

MARY:
30 LBC, 30 Hello Dollies, 30 Leg Lifts…………and then some. random stuff thanks to Snorkel and Hammy.

COUNT-OFF & NAME-O-RAMA
——-15 Men———Butterfingers, Cable Guy, Deep Dish, Drifter, Fins, Hammy, Ma’am, Neighbor, Pinocchio, Rain Check, Slugger, Snorkel, Tinman, and FNG (Cat5)

CIRCLE OF TRUST/BOM:

Thomas Carlyle (Essay on Labor)

“For there is a perennial nobleness, and even sacredness, in Work . . . in Idleness alone is there perpetual despair.” In work, we communicate with nature and with truth.  Labor is a “purifying fire.” Destiny “cultivates” us through our labor, and Destiny cannot help the lazy man. “Labor is Life,” and our only knowledge comes from our work. God lets us find a “sacred celestial Life-essence” through our labor:

Blessed is he who has found his work; let him ask no other blessedness. He has a work, a life-purpose; he has found it, and will follow it! How, as a free-flowing channel, dug and torn by noble force through the sour mud-swamp of one’s existence, like an ever-deepening river there, it runs and flows;–draining-off the sour festering water, gradually from the root of the remotest grass-blade; making, instead of pestilential swamp, a green fruitful meadow with its clear-flowing stream. How blessed for the meadow itself, let the stream and its value be great or small!

 

More Than Halfway

THE SCENE: 70-something and pretty muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The good ol’ Zero Burpee warmup.
Zero Burpees
25x SSH IC
2 Burpees OYO
20x Cossack Squats IC
4 Burpees OYO
20x Crab Kicks IC
6 Burpees OYO
10x Travoltas IC (each side)
8 Burpees OYO
15x LBAC each way
10 Burpees OYO

THA-THANG:

Start with a Calf Killer – Calf Raises on the curb, then mosey across the parking lot: 20-25%-20-50%-20-75%-20-AYG-20

Mosey to the base of Mount Crumpet, partner up for Dora 1-2-3
Running partner runs up the hill and around the tree.
100 Merkins
200 BBS
300 Squats

After each exercise reps complete, both partners mosey to the Fountain of Youth.
Plank-walk sideways with feet up on the curb of the fountain – one clockwise, one CCW.
When you meet on the other side, head back to Mt Crumpet and start the next exercise.

Everyone made it at least halfway through the squats before time was up!

Indian Run back to the AO

MARY:
We crammed in 10x side crunches each side, 15x flutter kicks, and 5x slutter kicks before the clock hit 6:15.
COUNT-OFF & NAME-O-RAMA
11 PAX killed it today.
CIRCLE OF TRUST/BOM:
Plank-walk around the outside of the fountain sucked by an appropriate amount for a good beatdown. But as difficult as it was, I didn’t see anyone look up when they were halfway around, stop, and say, “I did my half!” Each individual kept pushing until the two completed the circle together.

That’s similar to the way it should work at home. Every household has a pile of hard stuff to do. Don’t “meet your partner halfway”. Take it together as a team. Try to do more than “your half.” As Paul said, we should love our wives as Christ loved the Church, and He didn’t “meet us halfway”. He came all the way around for us. Romans 5:8 says that “God demonstrates His own love for us in this: while we were still sinners Christ died for us.”

MOLESKIN:
Congrats to Pup on HS graduation! He’s off to the Citadel in July.
ANNOUNCEMENTS:
Everyone is super sore from Hardship Hill and super stoked for the next CSAUP!

Block Party

THE SCENE: About 61 degrees with clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Arm Circles forward/reverse x15, windmills x15; Jog parking lot; 50% faster job parking lot; skip parking lot; bear crawl to CMU pile.
THA-THANG:
Mosey with CMU on the Block Party circuit while stopping at the following 20 stations:

  • Bent rows x24
  • On the shelf x6 each side
  • CMU toe tap x66
  • Squats x24

Interlude:  Road Block merkins, x18

  • Clean and press x12
  • Roll over merkins x6 each of 4 CMU ends

Interlude:  Run to Springbrook fountain and back to give the CMU’s a break.  They only get a workout 4 or 5 times a month.

  • Dead lift x6 per arm
  • Overhead elbow extensions x12
  • Dips x24
  • Straight arm overhead lift x12
  • Upright rows x24
  • Burpee press x12

Interlude: At the base of Mt Crumpet count off by 2’s.  #1’s run up while #2’s farmer hold two CMU’s then switch. Next #1’s Bernie up while #2’s farmer hold two CMU’s then switch. Finally #1’s bear crawl up while #2’s farmer hold then switch.

  • Curls x24
  • CMU swing x12
  • Overhead press x12
  • Single arm row from lunge position x12 per side
  • Overhead squat press x12
  • Lunge to grinder with CMU

MARY:
Box cutters x20; Floor wipers x20: flutter kicks x15; BBS to cash out.

COUNT-OFF & NAME-O-RAMA
11 total PAX, no FNG’s
CIRCLE OF TRUST/BOM:

I have two friend that each contracted melanoma in their late 30’s.  24 years later cancer had returned.  In the case of Judy, it was lung cancer on her left side.  She has been battling it and other issues for the past 6 years.  Last November, Judy and her husband hosted a large gathering at their house to play Shanghai Rummy.  It lasted longer than perhaps it should and the next day found Judy in the hospital for several day with pneumonitis in her healthy right lung and that issue continues to persist.  One of the things that impressed me the most about her hospital stay was that she prayed more about who God would place in her path so she could be His vessel for the Gospel.  Judy is a fighter – she has to be – and the following are excepts from a letter she wrote a few weeks ago.
Happy Spring, family and friends! My winter quarantine, cold and gray, is just making the beauty of Spring an even greater joy to me. Walking around seeing little green leaves push up through barren mulch and flowers appear out of lifeless looking limbs just thrills me – creation (and Spring in particular) truly does reflect our Creator who is at His core the Redeemer and Restorer!
I will never look at nor take springtime for granted again.  Judy paints a beautiful picture of how God can renew even me just as all of His creation
And good news!… He continues to choose to restore my little body – scans a couple weeks ago showed no evidence of cancer and my lungs are slowly healing! We are so grateful. I do not need any oxygen support when sitting or piddling around, but need a little for activity and definitely need when exercising. Hopefully that need will continue to diminish, however I am thankful that my “jet pack” oxygen frees me to live life normally. 
My quarantine will end Easter weekend – so excited! However, I will continue to somewhat minimize health risks, as there is still inflammation in my compromised lungs (unfortunately, the pneumonitis scarred my healthy lung that had not been impaired by the three thoracotomies). But all that has come through a sovereign and good God’s hands – so I will rest in that reality. As C.S. Lewis says, “Heaven, once attained, will work backwards and turn even agony into glory.” My little trials are all being redeemed – as are yours.
Her “little trial”!!! And I get upset if I get stuck in traffic for a few minutes!  Really dwell a few minutes on that C.S. Lewis quote.
Our children and grandchildren are coming for Easter weekend, so it will be a most joyful coming out party!!! 
You are at the heart of my story with your prayers, love, and encouragement! I have been so richly blessed in every way!
I want to have the faith and peace that God has given Judy so I end with Phil 4:6-7.  In it Paul does not pray that we experience a life of ease, prosperity, wellness, or comfort.  His prayer is that we experience God’s peace on this temporary earthly journey.
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

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

40 Years in the Wilderness

THE SCENE: Pleasant. Mid 50s. Not too dry or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops IC x40
THA-THANG:
A leisurely stroll around the park stopping to admire different bodily movements.

  • Star Jacks x40
  • Ranger Merkins x40
  • Wide Merkins x40
  • Right leg Side Lunge x40
  • Crab Walk forward, backwards, to the right, to the left
  • Left leg Side Lunge x40
  • Dips x40
  • Redwood Group Squat x80count
  • Dry Docks x40
  • Mtn Climbers IC x40
  • BONUS HILL!!! Reverse Bear Crawl Up x10
  • Lunge from one sign to the next (about 40-50)
  • Pull-ups or modify x40
  • Step ups x20 for each leg

 

MARY:

  • Superman / Banana
  • Flutter Kicks IC x40
  • Plank with elbows slightly bent, run around and push on everyone’s back
  • ATM cash out

COUNT-OFF & NAME-O-RAMA
15 Total
CIRCLE OF TRUST/BOM:
1 Peter 3:15 be prepared to give a defense for the hope within you, but do so in gentleness and respect.
Our first tendency is to repay evil for evil, but we have to take time to prepare ourselves to not react that way. Seek wisdom in the Word, in works of wisdom, and in people who are wise, and train yourself to act and react differently.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Bomb Shelter Team need one more guy for the Hardship Hill event