F3 Knoxville

Tag: Fins

A Time To Build Up

THE SCENE: 73 degrees F, 92% humidity, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out Front hand claps, Cherry Pickers
THA-THANG:

Release the Kraken AMRAP

6x Raised Leg Merkins

20x Squats

6x Dragon Merkins

20x Squat Step Ups

20 second Plank

20 second Right Arm Plank

20 second Left Arm Plank

20x Lunges

6x Tricep Merkins

20x Deep Side Lunges

Run a Lap (About 1/4 mile)

Average completion was about 3 rounds.

Grinder 7’s

1 burpee to 6 WWII Sit-ups with 13 yard bear crawl between.

MARY:
Flutter kicks, ABCs, Box cutters, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
I was introduces to the Book of Ecclesiastes in 1965 when the Byrds release their hit, Turn, Turn, Turn.  It was written by Pete Seeger, one of America’s great song writers, in the late 1950’s.  Most of the lyrics are taken from Ecclesiastes 3: 1-8

Ecclesiastes 3:
1 “For everything there is a season, and a time for every matter under heaven:
2 a time to be born, and a time to die;
a time to plant, and a time to pluck up what is planted;
3 a time to kill, and a time to heal;
a time to break down, and a time to build up;
4 a time to weep, and a time to laugh;
a time to mourn, and a time to dance;
5 a time to cast away stones, and a time to gather stones together;
a time to embrace, and a time to refrain from embracing;
6 a time to seek, and a time to  s lose;
a time to keep, and a time to cast away;
7 a time to tear, and a time to sew;
a time to keep silence, and a time to speak;
8 a time to love, and a time to hate;
a time for war, and a time for peace.”
The song led me to read the Book and it surprised me with verses like:
1:3 “What does man gain by all the toil at which he toils under the sun?  4 A generation goes, and a generation comes, but the earth remains.”
1:9 “What has been is what will be, and what has been done is what will be done, and there is nothing new under the sun.”
The writer goes on to say that everything is meaningless/vanity.  All that we strive for is of no real value whether it is position, power, possessions, or persona.  There is injustice, oppression, evil, and wickedness.  We come into this world naked and we go out naked.
But at the end of the Book there is great wisdom given to the reader.  It is found in the final two verses.
Ecclesiastes 12:
13 The end of the matter; all has been heard.  Fear God and keep his commandments, for this is the whole duty of man.  14 For God will bring every deed into judgment, with every secret thing, whether good or evil.”
Wise words for us to remember and to heed.

MOLESKIN:
Cash is back to work 3 days a week, daughter Brittany is making progress with halo coming off soon.  Right side movement is encouraging.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

One comment

THE SCENE: Warm morning with the gentle sun
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15 in cadence

Arm Circles

THA-THANG:
A solo version of Dora. 100 total reps of each exercise, running to the troll bridge as needed as rests during the exercises. Once finished with one the exercises, a 200 meter bear crawl was the reward before starting over

  • Merkins
  • CMU squats
  • CMU curls
  • BBS

MARY:
Flutter kickx15

Box Cuttersx20

LBCx 2 min

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quick word on togetherness
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sanctification at the Bomb Shelter

THE SCENE: 73 degrees, humid as a motha
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-5 Cherrypickers

-10 Merkins/Planks

-15 Big boys

-20 Squat Thrusters with CMU

-Over head resting position/presses with CMU

-Melungeon to the end of the grinder. Melungeon is a lunge with CMU, twist to both sides then shoulder press CMU while in lunge position.

THA-THANG:
Mosey to the Church parking lot

-Melungeon to each parking island where reps increase by 10

-Bodybuilders

-WW2s

-Burpees

-Bicep Curls

-Tricep extension

-Overhead press

MARY:

WW2’s with a CMU, LBCs, etc

COUNT-OFF & NAME-O-RAMA
pinocchio, woodshack, swerve, postpone, coconut, napster, veep, moses, ky, avocado, rivers, nightmare, drifter, fins, taco, hellbender, tank, pigskin, espy
CIRCLE OF TRUST/BOM:
Starve your distractions, feed your focus. Stop spending time on useless distractions that bring you further from your goals.Time can be invested in various things, make sure you invest it in something that provides a return.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

B.S. Perimeter Check

THE SCENE: 70’s and a Sunny Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
Windmills
Tempo Squat
Temp Merkins

THA-THANG:
Take a jog around the BS with Pax roulette ever 4-5 min. Exercises were to cover the full body each time with reps of 10-20-30. We did this in Pax Roulette fashion

  • Round 1
  • 10 Merkins
  • 20 Squats
  • 30 BBS

 

  • Round 2
  • 10 V-ups
  • 20 Ankle Touches
  • 30 Bear Crawl (2ct)

 

  • Round 3 (Educator)
  • 10 Derkins (Burnie up Hill)
  • 20 Iron Cross BBS
  • 30 Monkey Humpers

 

  • Round 4
  • 10 In&Outs
  • 20 Box Jumps
  • 30 Dips

 

  • Round 5 (Mt. Suckmore)
  • 1min Plank
  • 20 American Hammers (2ct) (Burnie up Hill)
  • 30 Squat Jumps

 

  • Round 6
  • 10 Merkins at each post (50 total) on the way back to the AO

    MARY:
    Flutter Kicks
    Capitan Thor’s
    Box Cutters
    LBC Cashout

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
We each shared a little something on our hearts/ minds.
MOLESKIN:
For a complete audible beatdown it was an absolute ISI all the way around. From the comradery of coming up with each round together, the the physical beatdown itself, and the BOM of each HIM sharing something that was fresh on their hearts. It was a truly inspiring experience!
ANNOUNCEMENTS:

Truth

THE SCENE: 76 degrees F, 78% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Cherry Pickers

Run length of the grinder and do one merkin at each concrete joint (every 19 feet for a total of 15)

Return to the Pavilion and do one Bobby Hurley at each concrete joint
THA-THANG:

Everyone grab a numbered CMU and mosey to Mt. Crumpit for a partner workout.  Partner #1 starts the exercises listed below while Partner #2 starts the first ascent of Mt. Crumpit and does the 3 burpees.  Each team is challenged to complete all of the listed exercises.

100 Squat Trusts

200 Bent Rows

100 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

100 Derkins

100 Dips

100 Triceps Extensions

100 Russian Swings

 

Run up Mt. Crumpit to back side of Tree, do 3 Burpees, run back down, and switch with partner

MARY:
No time for Mary.  Returned to AO just as time expired.
COUNT-OFF & NAME-O-RAMA
Total of 14 HIMs
CIRCLE OF TRUST/BOM:
I shared the other magazine/paper clip that I carry in my wallet.  A few weeks ago I shared the one that I have been carrying around for 50+ years.  This one is relatively new; it came from the newspaper in January 1999.

“America first proclaimed its independence on the basis of self-evident truths.  America will remain a beacon of freedom for the world as long as it stands by those moral truths which are the very heart of its historical experience.  And so America:  If you want peace, work for justice.  If you want justice, defend life.  If you want life, embrace truth – truth revealed by God.”              Pope John Paul II, St. Louis, MO  January 1999

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