F3 Knoxville

Tag: Espy

Crazy Ladder

THE SCENE: RAIN and fallen trees, clear and wet (no rain) when workout started
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x11, Cherry Pickers x5, Tempo Big Boys x5, Apex mosey.
THA-THANG:

Note: Cones are approximately 20 feet apart.

  • Murder bunny to first cone.
  • Body Builders x10.
  • Murder bunny back to starting cone.
  • Inchworm to second cone (bring CMU).
  • Skull crushers x20.
  • Inchworm back to starting cone (leave CMU at second cone).
  • Bear crawl to third cone.
  • Big Boys x30.
  • Bear crawl back to starting cone.
  • Pick up CMU and walk it fourth cone.
  • CMU curls x40.  Run the Apex.
  • Get your CMU on the way back.
  • Repeat.

MARY:
Australian Snow Angels x10, Tempo Squats with CMU x10, LBCs x25, CMU curls x40, WW2 for time
COUNT-OFF & NAME-O-RAMA
Espy, Rep Sleepy, Swerve, Webelo, Scoutmaster, Avocado, RadioShack, Drifter, Grouch
CIRCLE OF TRUST/BOM:

Exodus 33:19 – “… And I will be gracious to whom I will be gracious, and will show mercy on whom I will show mercy.”

As disciples of Yeshua, we are called to love all.  Lovingly correct sinful behavior of fellow disciples and love those who do not hold themselves to the teachings of Christ and law of YHWH as a means to show them Christ.

As I struggle with wanting to shake people out of their sinful nature (mainly those who are not disciples of Christ), I am constantly reminded that it is not my job.  It is my job to love those individuals and let the light of YHWH show through the love I am showing those individuals and let YHWH take care of the rest.  He is in control of everything and his thoughts are higher than mine and his ways are higher than mine.  Loving people is not the same as condoning a person’s choices.

ANNOUNCEMENTS:
AOQ flag hand off at Bomb Shelter to Espy.  Breakfast at Drifter’s following the beatdown.  New AOQ in Seymour (The Speedway) starting April 19 at 5:30 AM.  Tuesday/Thursday 5:30 – 6:15 AM.

See You Coming

THE SCENE: Clear skies, 40 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Bulldog Drill, Cherry Pickers, Plank Reach Back, Little Baby Arm Circles, Windmills, Various AO Runs

THA-THANG:

Start at the Scrapyard are and do Merkins x12, WWII Sit Ups x12, Dry Docks x12, SSH x12 (4 count), Pull Ups X6 or Inverted PU x12, Box Jumps x12 or Step Ups x9/leg, and Dips x12.

Bernie to CMUs at the AO restrooms and perform Bent Rows x12, Curls x12, Upright Rows x12, Triceps Extensions x12, On the Shelf x6/arm, Lawn Mower Pulls x12/arm, and Russian Swings x12.

Run to Trail Apex at Road and do Burpees x3

Run Back to Scrap Yard

Bear Crawl up hill at steps

AMRAP until Recover is called.

MARY:
Box cutters and LBCs
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
In 1965, Bob Dylan was facing a lot of backlash from “friends” as his music was shifting to a more electric sound.  Some were not happy with his departure from his “folk” music roots.  He wrote a scathing song, Positively 4th Street, to get some things off of his chest.

Some of my favorite lines of any song are in the last verse of the song:

“I wish that for just one time you could stand inside my shoes, And just for that one moment I could be you.  Yes, I wish  that for just one time you could stand inside my shoes, You’d know what a drag it is to see you.”

We all probably know someone that elicits such feeling in us.  I know a few that bring those thoughts to mind.  The Lord knows better than I the feelings that others may have when I approach.

This brings to mind Major General Fred Forster. Fred was in command of the Air National Guard at McGhee Tyson until his retirement in May 2003 after which he became a prominent community leader in Blount County.  He was the exact opposite of the person(s) Bob Dylan wrote about. When Fred approached me, or anyone else for that matter, I felt like the most important person around.  He truly engaged with people and made them feel that they mattered.  The great thing is they did – in Fred’s eyes.  What a great guy.  I think of him often.  Sadly, he died much too soon after a three year battle with cancer in 2010 at the age of 64 years old.

We could all learn from this wonderful role model.

MOLESKIN:
Health of Rep Sleepy’s daughter, Carrie, and for Drifter in his upcoming travels with his work and family.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F3

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers and weighted squares to the Sally song
THA thang

Cones arranged on the grinder to spell out F3, work your way through them and run a lap

5 Burpees

Inchworm to next stop

-10 4 ct flutter kicks

Lunge

-15 Merkins

Lunge

-20 Somethings 

high knees

-25 Big Boys

-30 curls

 

MARY:
Heavy squats and Salisong plus some ab work to round out the morning
COUNT-OFF & NAME-O-RAMA
9 regular pax and Azimuth fro DC area
CIRCLE OF TRUST/BOM:
Strength is a mindset before it’s a muscle. What are you doing to feed a proper mindset today?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Farmer Carry Dancing Dora

THE SCENE: A cool morning 40s/50s. No wind at all. The Flags were looking a little sad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 cherry pickers, 6 piano keys, and a Drifter Soccer Warm-up lap (butt kicks, high knees, etc.)
THA-THANG:
Partner Up. One partner farmer carries 2 CMUs to the far end of the Grinder and back. The other alternates between 2 exercises, 20 reps at a time. Switch to 2 new exercises each time the song switches.

  • Squats and Dips
  • Iron Mikes (single ct) and Merkins
  • Good Mornings and Big Boy Situps
  • Pax Roulette for 2 new ones each time.
  • Rinse and Repeat

MARY:
10 Peter Parkers, 20 box cutters, 20 Superman Swims

COUNT-OFF & NAME-O-RAMA
12 PAX. Way to beat that Fartsack gentalmen

CIRCLE OF TRUST/BOM:
Very simple. Just listen. (set a timer for 1 minute to listen quietly). If you’re anything like me, that silence can feel really awkward and it is tempting to fill it up with unimportant jabber. But as leaders, we need to lean into that uncomfortable silence and be available for the people around us. So lead through listening with your family, your work mates, and your neighbors.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Need a couple more guys to commit to helping establish a 2 day a week AO out in Seymour. Talk to Rep Sleepy if you’re interested.

Also, breakfast at drifters will likely be postponed due to family vacation and Easter. So look for it later in the month.

Wintery Wonder Frisbee

THE SCENE: Snowpocalypse baby!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, then hit the road.
THA-THANG:
Frisbee toss as far as you can. Bunny hop to your disc. Farthest 2 are team captains and pick teams for ultimate Frisbee.

Aside from the throw off, any time the disc hits the ground. Do these exercises:

  • First 10 min: 5 burpees
  • Next 10: 5 BBS
  • Next: 5 squats
  • Next: 5 each leg mountain climbers

Scoring team exercises vs scored on exercises:

  • 10 monkey humpers vs. 10 merkins
  • 10 good mornings vs. 10 iron mikes
  • 5 In an outs vs. 5 Hand Release merkins

MARY:
Try to get back to the AO on time.
COUNT-OFF & NAME-O-RAMA
6 frosty PAX
CIRCLE OF TRUST/BOM:
Proverbs 16:9 reads: The heart of man plans his way, but the Lord establishes his steps. ESV. The “but” in this verse is inferred and inserted into English translations. That word is not in the Hebrew text (see moleskin). I think too often we read that “but” and think the second part negates the first somehow. That “but” isn’t even there. The text holds these both to be true. So plan! Plan with all you’ve got and stick to it. Also know that God is with you and will direct you, even when those plans fail, even when they work too! Think about that using even the 3 Fs in your life. Make a fitness plan and stick to it. Make a fellowship plan and stick to it. Make a faith plan and stick to it. You have nothing to fear because God will direct your steps. He’ll help you though the plan and will help you when things get off plan.
MOLESKIN:
.
ANNOUNCEMENTS:
April breakfast might need to be the 3rd week of April. Family travel plans. Also be on the look out for other announcements as we get some warm weather events planned out.