F3 Knoxville

Tag: Espy

Mt. Crumpet and a Tour de light poles

THE SCENE: Warmish, 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-20 SSH
-20 Merkins
-20 4 ct. Imperial Squat Walkers

THA-THANG:

-Mosey the long way to Mt. Crumpet, bring a CMU
-11’s with Squat Thrusters at the bottom and curls/triceps extensions at the top
-Mosey back to AO, ab work at each light pole. Lunge between light poles
MARY:
More ab work for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Managing your thought life. Col. 3:2 tells us to set your mind on things above, not on earthly things. This made me think about all the places our minds wander throughout the day and what the outcome would be if instead of allowing minds to aimlessly wander we were intentional about focusing on the Lord. Its a small change that could have a big impact on our lives.

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

Broken Ladder

THE SCENE: 23 degrees and a little snow left on the ground

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20; Tempo Squats x10; Cherry Pickers x5

THA-THANG:
Was going to do a ladder workout but somebody broke my ladder and spread it around the AO so we went location to location to do the work.

  • Stop 1: Grinder for Burpees x10
  • Stop 2: Troll Bridge for Imperial Squat Walkers (4-ct) x20
  • Stop 3: Pavilion for Dips x30
  • Stop 4: Tennis Courts for Bobby Hurleys x40
  • Stop 5: Centerfield of Baseball Field for WW2 Situps x50

Rinse and repeat until recover was called, everyone was somewhere in the third round

MARY:
Boxcutters x20; Flutter Kicks x10; Big Boy Situps x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
6 HIMs this morning

CIRCLE OF TRUST/BOM:
Philippians 3:13-14

“Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

These verses talk about how we are to grow in our faith. What are we each doing to grow? It is not enough to just grow our physical strength. We must work at being better fathers, husbands, and men as hard as we work to improve physically. We must work at our faith by reading God’s Word, praying, and spending time with fellow believers.

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

12 Daze Too

THE SCENE: Clear skies, calm wind, 27 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Little baby arm circles
THA-THANG:

Mosey with a CMU to the trailhead by the pavilion.  At each of the upcoming light poles is a piece of paper.  Run to the first pole with the CME and do the first exercise.  Leave the CMU behind, return to start, and do 12 reps of exercise 1.  Run back to the first pole, pick up your CMU, carry it to pole #2 and do the second exercise and the first exercise.  Leave the CMU behind, return to start, and do 12 reps of exercise 2.  Continue the pattern until all 12 exercises are performed at light pole #12.  Finally return to the Grinder for a time of Mary.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (2/side)

5x CMU Swings

6x Upright Rows

7x Goblet Squats

8x Triceps Extensions

9x Curls

10x Lawn Mowers (per arm)

11x Bent Rows

12x Dips

Home Base Exercises

(12x Each)

  1. Dry Docks
  2. Iron Mike Squats
  3. Body Builders
  4. WWII Situps
  5. Shoulder Taps (4 ct)
  6. Squat Jumps
  7. SSH (4 ct)
  8. Plank Jacks (4 ct)
  9. Box Cutters
  10. Merkins
  11. Flutter Kicks (4 ct)
  12. Mountain Climbers (4 ct)

Unfortunately we ran out of time.  No one completed the 12 Daze.  Better suited for an hour long Saturday beatdown.

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
8 HIMs including FNG Grouch (Danny Lupisella) plus 2.0 Webelo
CIRCLE OF TRUST/BOM:
Julie has always made comments that the best gift is to have her family around her on special occasions like her birthday.  I was able to experience how much she meant that recently as she celebrated her 70th birthday last week.

My daughter, who lives in Northern Virginia with her family, organized a birthday party with her two brothers for Julie last Thursday, two days before her birthday on Saturday, December 18th.  We met at a nice local restaurant with our children, spouses, and 7 grandkids.  There were a total of 15 of us.  It was a total surprise to Julie as she walked into the room and, in an instant, I could tell that it meant the world to her.  As Julie has always said, it was the best present she could have received.

There were many great things about the evening but perhaps one of the more noteworthy is that I never saw anyone looking at or playing with their phones.  Everyone focused on Julie and each other.  Everyone was tuned in and enjoying each others company.

Most of us will have some sort of family gathering over the coming days.  Too often, and I’m a guilty party, phones and other electronic devices distract us and keep us from really connecting.  As HIMs lets not let that happen in our own behavior and as leaders lets see if we can make a difference in others around us.

Merry Christmas!  May the Lord bless you and keep you, may His face look down on you and give you peace.

MOLESKIN:
Prayers for Drifter as he travels over Christmas.  Prayers for 3 year Hunter recently diagnosed with cancer.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Winter Wonderland

THE SCENE: Warmest day this week but still plenty of gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25; Tempo Squat x10; Tempo Merkin x10; Australian Snow Angel x10

THA-THANG:
Pax rolled 12 sided dice to determine what exercise they would be doing

  • 1 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 2 – Elf on a Shelf x10
  • 3 – Santa’s Workshop Stairs x3
  • 4 – Australian Snow Angel x10
  • 5 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 6 – Elf on a Shelf x20
  • 7 – Santa’s Workshop Stairs x7
  • 8 – Australian Snow Angel x20
  • 9 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 10 – Elf on a Shelf x30
  • 11 – Santa’s Workshop Stairs x11
  • 12 – Australian Snow Angel x30

MARY:
LBCs for time

COUNT-OFF & NAME-O-RAMA
9 had fun in a Winter Wonderland

CIRCLE OF TRUST/BOM:
Be as committed to sharing Jesus with others as you are about sharing F3 or your hobbies with others

MOLESKIN:
Pray for Toad and his family

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Look Forward

THE SCENE: 30 degree F, partly cloudy skies.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Overhead claps, Skip the length of the Grinder, Bernie back.
THA-THANG:

4 – 8 – 12 – 16

Mosey (a real short one) to the start of the trail with a CMU.  Count off (one through nine) to determine starting order.  Perform suicide run involving the next four light poles.  4 reps at Pole 1, 8 reps at Pole 2, 12 reps at Pole 3, and 16 reps at Pole 4.  Runner 1 starts and the rest of the PAX begin the CMU exercise at the starting point.  When runner 1 gets to Pole 1 he yells “go” and runner 2 starts.  The remaining PAX continue the CMU exercise until their time to start the suicide run.  Runners completing the suicide run continue to perform the CMU exercise until all runners return to the start.  Continue until all 9 circuits are completed or recover is called.

Exercise at Start        Exercise at Poles

                                        1 to 4

  1. Bent Rows                Bobby Hurleys
  2. Curls                        WWII’s
  3. Swings                     Merkins
  4. Lawn Mowers            Iron Mikes
  5. Thrusters                  Flutter Kicks
  6. Upright Rows            Dry Docks
  7. Triceps Ext                Squats
  8. On the Shelf              Box Cutters
  9. Floor Press                 Burpees

Recover was called during circuit 7.

MARY:
Ab work included in the 9 circuits.  No time for a special session.
COUNT-OFF & NAME-O-RAMA
9 HIM’s
CIRCLE OF TRUST/BOM:
January 6th is a special day in the life of Christ and is known as Epiphany.  It is a special day in my life as it is the day I met my future wife on a blind date – in a month, it will be 49 years ago.  It is very special day even though we didn’t see each other for almost 6 months after that epiphany. This got me to thinking about how things have a way of working out.  I don’t believe in coincidence – to me it is divine, pre-destined.  Thinking about the past, I sometimes catch myself wanting a previous outcome to be different.  If only this or that; if only I would have done or not done this or that.  But I don’t do that much anymore.  It is because of the past that I am where I am now.  It is because of my past (with all of my experiences and actions) and the past of those I cherish (with all of their experiences and actions) that I am here and now, and able to enjoy the many blessings of being surrounded with a spouse, family, and friends that bring so much joy.  The future is built upon the past and there is so much to look forward to.

MOLESKIN:
Prayers for healing of Genevieve (Drifter’s daughter) from her fever.  Prayers for Hotsquat’s Uncle Freddie as he battles Stage 3 prostate cancer.
ANNOUNCEMENTS:
Breakfast at Drifter’s December 11th following beatdown.

All I Want for Christmas Walkabout on December 18th.  Sign up on Slack.