F3 Knoxville

Tag: Fins

See You on the Other Side

THE SCENE: A balmy 58° or so. Light drizzle, occasional silent pulses of light in the unbroken gray sky are an ominous foreshadowing of things to come. But, no thunder rolls, so we will!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Smurf Jacks x15 IC
Tempo Merkins x15 IC
Cherry Pickers x7 IC
Asphalt Kissers x10 IC
LBAC fwd/back
Failure to Launch x10 IC (must have counted fast…)

THA-THANG:
Skip over to the base of Mt Crumpet
Battle buddy up. One PAX does exercise while the other runs to the top and around the tree and back. Switch. Dora style except no specified rep count.
After both PAX have done the first exercise, mosey to the fountain. Sideways plank shuffle with feet on the fountain – One CW and one CCW until meeting on the other side.
Mosey back and do the next exercise. R&R.
Exercises:
-Merkins
-BBS
-Gas Pumpers
-CDD
-Squat Jumps
-Burpees

Lightning getting closer, so head back to shelter!

MARY:
Decent time left for some good ab work!
Flutter Kicks x40 IC
LBCs x20 IC
Box Cutters x20 IC
Row your Boat x2

As portended, the heavens opened up and the waters descended with a great roar. But the PAX remained only mostly wet in the shelter of the Pavalon.

COUNT-OFF & NAME-O-RAMA
11 PAX got it done!
CIRCLE OF TRUST/BOM:
This is something I’ve mentioned before. However, I need a daily focus on it. For those of us who are married, it’s not a 50/50 thing. It’s 100/100. Today we went around the fountain as pairs, each going opposite ways and meeting on the other side. Nobody stopped halfway and waited for their partner. Just kept going until they met. With your spouse, don’t just go halfway. Give it your all. When crap hits the fan in life, be ready to go the full distance.

MOLESKIN:
It’s been a while since I was on ol’ Crumpet… Somebody planted a daggum tree right down near the bottom of the hill. Little spindly sapling thing… I just about ran right over it on my first trip up.
ANNOUNCEMENTS:
None today

If

THE SCENE: 73° and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpee Warmup

Do 1, then 2, then 3, etc.

We went up to round 6.

THA-THANG:

Moses’ Ladder Workout.

Do station 1 run to station 2 then run back to start. Run through doing stations 1 and 2 on the way to the third station and then all the way back to start. Continue in this fashion adding a station on up to the 8th. Once at the top go back down the ladder subtracting a station from the beginning each time.

@Bathroom Wall – 3 Balls to the Wall or 30 Dry Docks

@Scrapyard – 5 Pull-ups or 10 Inverted Rows

@Y in Path – 10 Burpees

@Trash Can – 15 WWIIs

@Next Intersection – 20 Iron Mikes single ct

@Grinder Steps – 25 Merkins

@1/2 way to sidewalk – 30 Low Peter Parkers single ct

@Sidewalk – 35 Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:

“If-” by Rudyard Kipling

If you can keep your head when all about you

Are losing theirs and blaming it on you,

If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

And yet don’t look too good, nor talk too wise:

 

If you can dream—and not make dreams your master;

If you can think—and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two impostors just the same;

If you can bear to hear the truth you’ve spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

And stoop and build ’em up with worn-out tools:

 

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

And never breathe a word about your loss;

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: “Hold on!”

 

If you can talk with crowds and keep your virtue,

Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much;

If you can fill the unforgiving minute

With sixty seconds’ worth of distance run,

Yours is the Earth and everything that’s in it,

And—which is more—you’ll be a Man, my son!

MOLESKIN:
Solid beatdown. Counting the warmup we did 101 Burpees. I think some of us made it about halfway back down the ladder.
ANNOUNCEMENTS:

Words

THE SCENE: Dark, wet, cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:. Imperial Walkers, Tempo Merkins, Kahzak Squats, Mtn Climbers, High Knees, Skips

  • THA-THANG: 5 stations, 3 min. at each station, 3 cone suicide between each, short Mosey after completing all stations, then do it again
  • Station 1.
  • 20 BBS
  • 20 Peter Parker (2ct)
  • 20 Bridge Marching (2ct)
  • 20 J-Lo (plank, hip dip, 2ct)
  • 30 LBC
  • 20 Superman
  • Station 2.
  • 5-8 pull ups
  • 10 knee tucks
  • 10 assisted piston squat (5 per leg)
  • 5 slow-release hangs
  • 25 Merkins
  • Station 3
  • 20 CMU Goblet Squats
  • 10 Water pumps per leg
  • 10 Step ups with CMU (per leg)
  • 10/leg shoulders-high hip thrusters
  • Station 4
  • Crazy 8 Curls
  • 20 Upright Rows
  • 15 Dips, CMU on legs
  • 15 lawnmower per arms
  • 20 incline merkins (bench or CMU)
  • Station 5
  • 15/leg Single Leg Dead Lift
  • 10 Burpees
  • 20 lunge twist with CMU (10 per leg)
  • 30 Calf Raises (10 each: toes out, toes neutral, toes in
    MARY:
    None
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Two great Proverbs about using our words are found just a couple of verses apart in Proverbs 12.

  • 12:16  Fools show their annoyance at once, but the prudent overlook an insult.      Sometime we don’t need to say anything at all, just ignore the slights and insults that are passed our way.
  • 12:18 The words of the reckless pierce like swords, but the tongue of the wise brings healing.      When we do choose to speak, let’s speak words that bring healing to the hearers, not wounds and pain.

    MOLESKIN:

    ANNOUNCEMENTS:

Operation CMU Extraction

One comment

THE SCENE: It was a drizzly day in the South American jungle that day. Which is to say it was pouring. Hard.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We didn’t have much time to prepare. The situation was too dire. Word had reached us that things had grown beyond what we had feared in the CMU concentration camp. So we did the only thing we could, saddled up for a black ops extraction (i.e. 10 SSH). The mission would be high in the mountains (10 mtn climbers 4ct) so we loaded up the choppers and they waved us out (10 overhead claps).
THA-THANG:
They must have known we were coming. They shot down two of our choppers and only my team was left to get those CMUs out of that hell hole. There were five of us. Moses, our squad lead, took some shrapnel in his arm and leg, so it was up to me to get things underway. We made an emergency landing in the Swamp. It was tricky getting out of there but we managed.

1. Leaving the swamp (softball field):

  • 10 iron squats
  • 10 sprint line touches (20 yards)
  • 10 right side lunge
  • 10 left side lunge
  • Ascend to the camp

The security in the camp was much tighter than we thought as well. We could only get one CMU to the extraction point at a time. We code-named the camp, The Summit. Once there; Fins, our gunner; Hammy, our medic; Butterfingers, our explosives expert; and I took up support positions while Moses moved in for the first extraction.

Support positions held any of the following while extraction was underway:

  • Hold onto pullup bar
  • Knees above parallel bars
  • Squat on balance board
  • Low dip on bench
  • Low plank

Extraction Person:

  • 10 upright rows
  • 10 squat thrusts
  • 10 curls
  • Move CMU to extraction point
  • Repeat for as long as support team can hold position

I’m not sure who broke position. But after that, it was sheer chaos. We hightailed it out of there until we were able to regroup on the far side of the camp. From their we tried another ascent. We recalled Ma’am’s training and got back to the camp. Butterfingers affectionately named that little mudhole “Ma’am’s Bottom”

2. Ascent from Ma’am’s bottom:

  • 10 BBS
  • Sprint (I’m up, they see me, I’m down)
  • 10 WW2 sit ups
  • Sprint (I’m up, they see me, I’m down)
  • Repeat 3 times then continue to camp

We attempted another rescue attempt, but it wasn’t long before we had to make another retreat. We found ourselves in a strange place. An old bridge that no one seemed dumb enough to cross but us. Getting back across was another story…

Paying the troll toll:

  • 10 body builders
  • 10 SSH 4ct
  • 10 meekins
  • 10 mtn climbers
  • Ascend to camp

This process continued for about an hour. Retreat to the swamp, extract a CMU, retreat to Ma’am’s bottom, extract a CMU, retreat to troll bridge, extract a CMU, and back to the swamp.

Unfortunately, they caught on to our reuse and we had to leave…. I wish we could have got them all, but it was just too much without the other two teams…

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:
Though it can seem like we are doing things just to get them out of the way to be happy later, we really need to enjoy what God has put right in front of us. Like Daniel, God has us where he wants us, and asks us to be faithful to him. So like Daniel both sought the good of Babylon while still remaining faithful to God (in not eating pig for example), he trusted God to take care of punishing Babylon. So too we need to be faithful to God’s commands to love and be patient with those around us, and trust Him to give us Joy and Purpose for the things we set out hands to. He has you where you are right now for a reason.

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

Needed

THE SCENE:  40 degrees F, 69% humidity, dark with clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Inch worms

30 second planks: High, low, John Trivolta’s left and right, rear

Glute Marches
THA-THANG:

  • With two CMUs, one held high and the other low, perform reverse lunge to step up (5/leg).  After that perform single leg Romanian Dead Lifts (8/leg).  Do three total rounds and plank until all HIMs are complete.
  • Push – Pull Ladder:  8 to 1 pull ups or inverted pull ups, 16 to 2 merkins.
  • Four Rounds: 5x CMU Curtsy Squats, 4x Burpee broad jumps, 3x grinder laps.

MARY:
20x Flutter kicks, 20x box cutters, 50x LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs including Spooks (Travis Elkins) from Fredericksburg, VA.
CIRCLE OF TRUST/BOM:
Jude 24-25:  Now to him who is able to keep you from stumbling and to present you blameless before the presence of his glory with great joy, to the only God, our Savior, through Jesus Christ our Lord, be glory, majesty, dominion, and authority, before all time and now and forever.  Amen.

This should be our reason for assurance and hope.  Live it.

MOLESKIN:
Prayers for Fins mom (health) and for Espy’s family (death of his dad).
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.