F3 Knoxville

Tag: Fins

Happy New Year

THE SCENE: Low 40s and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15x LBACs Forward
  • 15x LBACs Reverse
  • 8x Cherry Pickers
  • 20x Side-Straddle Hops

THA-THANG:
Mosie on over to Mt. Krumpet and go through the life of Baby New Year

  • 10x Merkins at bottom
  • Bearcrawl up
  • 20x LBCs at top
  • Run down
  • 30x Merkins at bottom
  • Karaoke up (Switching side ½ way)
  • 40x LBCs at top
  • Run down
  • 50x Merkins at bottom
  • Sprint up
  • 60x LBCs at top
  • Run down
  • 70x Merkins at bottom
  • Bernie up
  • 80x LBCs at top
  • Run down
  • 90x Merkins at bottom
  • Bearcrawl up
  • 100x LBCs at top
  • Run down

If completed, Work your way backwards

MARY:
Mosie back to the Grinder the long way

CIRCLE OF TRUST/BOM:
Happy New Year Gents. All of our struggles in 2019 are now over and it is a new year and a new decade. Let’s grow and learn from the past year and use that new knowledge to make 2020 a great year.

2 HIMs | 3 CMUs

THE SCENE: warm enough for shorts and short sleeves. I think it was high 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC, soccer lap warm up, LBCs
THA-THANG:
3 CMSs on a 2by4 and one HIM on each end

Hike to the soccer field by the elementary school.

20 reps with your partner on each side of the field with a movement between (three times)

  • Press / bent row / walk over head
  • Curl / dips / walk under hand carry
  • Squat / over head press / shoulder carry

Hike back to AO

MARY:
20 squats (making up for missed round), 20x IC mtn Climbers, 20x IC flutter kicks, 20x IC box cutters

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:
The 3rd F of F3 is really defined as a question: what do you believe happens when you die? How does your answer affect how you live today?

My answer: starts all the way back in Genesis. God created the world good and created humans to be partners in that good work, but we continue to choose our own way, our own wisedom. This continued throughout history, even when God picked a nation for himself, they also chose their own way. Then God came as a man and showed us how to live in the Kingdom of God despite the wickedness around us. Jesus became human flesh and submitted himself to the wisdom of God all the way to the point of death and the grave. And then he rose again and ascended into heaven.

So my answer to the first question is that I believe death is not the end. We have hope in the resurrection and Christ’s reign over a new heaven and earth. So how we live today is to bear one another’s burdens. We need each other for this mean time while we wait for Christ to reconcile all things to himself and we submit ourselves to be servants of all people.

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

THE SCENE: 46 degrees F, 90% humidity,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One SSH
THA-THANG:
Mosey to Mt. Crumpit with CMU gift in hand. From the base of Mt. Crumpit run to the first Daze and do the exercise with CMU.  Run back to base and do the first Home Base exercise.  Run to second Daze and do that exercise plus the first one.  Run back to base and perform second exercise. Continue till all 12 Daze are completed (all 12 are performed at the last Daze) and all Home Base is complete.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (4/side)

5x CMU Swings

6x Goblet Squats

7x Upright Rows

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)

(Note:  Most completed the first 10 or 11.  All were gathered together at the 12 Daze and completed the exercises in cadence before heading back to the AO.)
MARY:
No time for Mary today.  Actually ran 4 minutes over time.
COUNT-OFF & NAME-O-RAMA
13 HIMs bearing CMU gifts
CIRCLE OF TRUST/BOM:
What does this time of year bring to your mind?  Past gatherings with family and friends? Reminders of favorite gifts received when you were young?  The excitement you had when you saw your wife or children open a special gift you gave them?  I certainly have those memories.

There is another memory I have and it comes to me every time I hear or sing Silent Night.  Back in the late ’60s and early ’70s, Bob Hope would take a USO show to the soldiers in Vietnam.  It was his way of bringing joy to a desperate place; his way of giving back to those who were giving so much for us back home. It was about two hours of comedy, song and dance, and beautiful women for the GIs to enjoy.  And did they ever enjoy the time.  The looks on their faces told it all.

As tradition had it, Bob Hope ended each show with clips from the several locations they visited.  That clip was a montage of the singing of Silent Night.  It was hard to keep the tears from flowing – from me or from the military personnel in the audiences.  It is a scene I will never forget.

All of this reminds me of the verse in Luke that captures the feelings of Mary on that first night of Jesus as a baby.  The shepherds had appeared at the manger and told Mary and Joseph all that the angels had told them about the child.  Luke 2:19 “But Mary treasured up all these things, pondering them in her heart.”

We need to do the same. We need to ponder the beauty of God’s gift of His Son.  The gift that is our only way to everlasting life with God.  And if we haven’t done a good enough job of it, we need to provide those experiences with the ones we love so they can treasure up and ponder for years to come.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifter’s on Saturday, December 28th.

Play in the Park

THE SCENE: Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50
THA-THANG:
Kraken on Crumpet with only 4 exercises repeated. Shooting for 2.5-3 laps.

Push-ups x 20

Iron Mikes x 20

WW2s x 20

Squats x 20

Mosey to Plateau of Pain.

Route 66 on Plateau of Pain.

Burpees

LBC 4-ct

Dry docks

Flutter kick 4-ct

MARY:
Increasing Burpee Sprints on the Grinder
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
22 veterans commit suicide each day. During the holidays it can be a tough time for everyone. Reach out to anyone you know who is alone especially veterans.
MOLESKIN:
We got about 3 laps on the Kraken which equaled 120 reps per exercise. On the Burpee sprints we got up to 4.
ANNOUNCEMENTS:
Breakfast at Drifters next Saturday

Red Line

 


THE SCENE: Just finished a light rain and 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats , imperial walker , imp squat walker, merkins , all IC then jog down and back of the grinder
THA-THANG:
Deck of cards

  • 2-6 , sprint the grinder and do the number of pull ups according to the card, no matter the suit. Jog back to flip the next card
  • Spades- Iron squats ( jump lunge each leg, then one squat , thats one rep
  • Hearts -body builders
  • Diamonds -LBC on the 4 ct
  • clubs -flutters  on the 4 ct
  • Reps – 7-10 , do that many reps
  • face card were 15 reps and Aces were 20
  • jokers, dealers choice .. 10 burps and sprint the grinder (thanks to Sprockets ) and greatest merkin ever by Drifter
  • the bodybuilder and 4ct exercises , I picked or someone volunteered to lead the count . Always good so guys can practice cadence and go at their pace
  • named this post red line because we did close to 2.5 miles of sprints and jogs on the grinder making one big red line !

MARY:
Lbcs 10

dollys x 10

never cross dolly x 10
COUNT-OFF & NAME-O-RAMA
10 pax including Wed Culbertson aka Sprockets from Charlotte
CIRCLE OF TRUST/BOM:
Focus on nutrition
MOLESKIN:
Short—- we can workout until we are blue in the face but if you put crap in your body as fuel , the workout is all for not
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.