F3 Knoxville

Tag: Fins

Oh Well, Part 1

THE SCENE: 34 degrees, clear skies, calm wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20
• Arm Circles (forward/backward) x20
• Windmills with back stretch x13
• Jog/Sprint​(length of parking lot, wait after each length)
• Skip/Sprint
• Karaoke/Jog
THA-THANG:
CMU carry to Mt. Crumpet (stop at every second light post)
• 10 incline merkins
• 10 CMU curls
• Al Gore till all ready to mosey

Base (b4 each trip up)​            To Top/To Base​​           Top
• 10 curls​​​​                                 Run/jog​​​​                      15 BBS
• 10 presses​​​                             Bernie/jog
• 10 swings​​​                              Bear Crawl/jog
• 10 rows​​​​                                  Bernie/jog
• 10 chins                                 ​​​​Run/jog​​​​

Repeat as time allows

CMU carry to AO stopping once for 10 incline merkins/10 curls

MARY:

10 box cutters; 20 flutter kicks, superman/banana

COUNT-OFF & NAME-O-RAMA
13 total, no FNG’s
CIRCLE OF TRUST/BOM:
Oh Well Part 1 is a song recorded in 1969 by Fleetwood Mac before the group had Christie MacVie, Lindsay Buckingham, and Stevie Nicks in the group. Written and sung by then lead guitarist Peter Green, the second verse is:

Now when I talk to God, I knew He’d understand; He said, “Stand next to me and I’ll be your guiding hand.  But don’t ask me what I think of you, I might not give the answer that you want me to.  Oh Well.

I don’t need to ask God that question because I know the answer.  He created me, pursued me in my sinful nature, and loved me enough to send His Son to live among us.  His Son loved me enough to bear the burden of my sin, to face rejection by the Father, and to die for me.  His Spirit is willing to live within me in spite of my sinfulness and filthy rags and loves me enough to lead me in my ongoing road to sanctification.  All Christians have that same love and assurance.  Just like we try to headlock other men and get them to join F3, we ought to headlock everyone with the good news of the Gospel

MOLESKIN:

ANNOUNCEMENTS:

Reminder about Hardship Hill Team OCR on May 19, 2018.  Looking for teams and volunteer workers the day of the event and days leading up to it.

20-1

THE SCENE: Low 50’s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Merks x 10
  • Jog across PL, high knees back
  • Jog across PL, wide knees back
  • Jog across PL, butt kicks back

THA-THANG:

20-1 Circuit

  • 20 Decline Mt Climber 2 count
  • 20 Step ups each leg
  • 20 Derkins – Feet on top of table
  • 20 Close-grip Under table pulls
  • 20 Release Squat with Coupon

Do 1 round through, then suicide out for increasing burpees at the other end. Mosey back, dropping rep each round. Repeat until no reps left.

MARY:

  • Cross leg sit up x 20 OYO
  • Side v-ups x 20 each OYO

COUNT-OFF & NAME-O-RAMA
13 including 2 FNGs Tin Man & Neighbor

CIRCLE OF TRUST/BOM:

Push hard to the end. This temporary discomfort will not last forever. When you want to stop, just keep moving. One foot in front of the other.

MOLESKIN:

ANNOUNCEMENTS:
Sign up to participate or volunteer for Hardship Hill May 19!

Slick Bernie

THE SCENE: Mid-30s and clear.  Perfect beatdown weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tha zero burpee warmup:
-Zero Burpees OYO
-25x SSH IC
-2x Burpees OYO
-15x TN Rocking Chairs IC
-4x Burpees OYO
-30x Mountain Climbers IC (10x standard, 10x hands as far fwd as possible, 10x hands as far back as possible)
-6x Burpees OYO
-8x Cossack Squats each leg
-8x Burpees OYO
-20x 4-ct Monkey Humpers IC
-10x Burpees OYO
THA-THANG:
Mosey over behind the maintenance building
-10x on-the-wall pullups
-Circle up with CMU for Pass-The-CMU BBS
-30x curls

Put back CMUs. Then look at Weinke.
Pick up 2 CMUs each for Rock the Block Merkins:
-Plank up on 2 landscaping CMUs.
-Do 1 Merkin.
-While holding plank, Q calls direction to rock the CMUs by 90° (Fwd, Back, In, Out), then another Merkin.
-R&R until groans from PAX reach sufficient volume

Put back CMUs for realz this time.

Mosey down the road a little ways to the hill
Partner up for Dora 1-2-3 (Merkins, Squats, SSH)
Bernie up the hill, Bear Crawl down.
Except the hill is really slick from frost! Nix the Bear Crawl after the first attempt. Too hazardous.

Mosey back to AO

MARY:
Just enough time for a couple rounds of Row Your Boat, then cash out with AMRAP merkins for 30s or so
COUNT-OFF & NAME-O-RAMA
15 PAX today, including FNG Cubby!
CIRCLE OF TRUST/BOM:
Do the hard thing.  Hard things come up frequently in life.  Sometimes we look for an easy way around it.  Sometimes we avoid it or put it off.  Don’t do that.  Just like you tackle those 30 burpees in a beatdown, take on the hard thing head-on, and do it with all your might!
MOLESKIN:

ANNOUNCEMENTS:
Sign up for Hardship Hill OCR Relay!  If you need a team, just post on GroupMe.  You’ll get recruited quick!

https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

A stroll with my CMU

THE SCENE: A HOT and dry 62 degree morning (it’s all relative)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo Squats x10 IC
Cherry Pickers x8 IC

THA-THANG:
Everyone grab a CMU and mosey across the street to the first light pole. We lunged holding the CMU overhead and stopped at each light pole to do the following exercises:

  • 10 merkins on your CMU
  • 15 overhead presses
  • 20 CMU rows
  • 25 Decline Merkins (feet on CMU)

Mosey on over to the fountain and holding the CMU straight out, get in an Al Gore position and move to the right around the fountain. When the Q calls halt, we do 5 CMU burpees. We only did this once due to a little Q modification.

Mosey over to Mt. Crumpet and do 11s. At the bottom, we did CMU merkin rows and at the top we did squat jumps. On the trips up the hill we did the following:

  • 1st and 2nd trips – Bernie
  • 3rd and 4th trips – Bear Crawl
  • 5th and 6th trips – Bunny Hop
  • 7th and 8th trips – Sprint
  • 9th and 10th trips – Bears and Blocks (only Snorkel and Woodshack made it to this point!)

Mosey back to AO with a little bernie thrown in. Did a round of Blocktanamo as soon as we got back to make sure the shoulders were thoroughly burned.

MARY:
Guantanamo – 1 round
Boxcutters – 15 IC
20 BBS OYO
Woodshack special – Captain Thor to cash out (Got to 6 and 24)

COUNT-OFF & NAME-O-RAMA
14 men strong including one FNG!
CIRCLE OF TRUST/BOM:
Fear. We all know it. But when we think of the way that early Christians were persecuted and gruesomely martyred because they were spreading the Gospel, how do our fears compare? In this day and age, many people are scared to share the Gospel because they’re afraid of what someone might think of them or that they might “unfriend” them. Why do we give in to these fears when we know how the early Christians were persecuted?

This does not only apply to spreading the Gospel, we all have fear in every day life. Fear holds us back. Some people want to start businesses, but they don’t because they’re afraid the business will fail. Even many people who do start businesses fail, and they think that their fears were justified because of that failure. They don’t realize that it’s the other way around, they failed because they focused on their fear. Some fears are rational while some are irrational. For those rational fears, we must be courageous and overcome them. For those irrational fears, we need to think logically and get rid of them. Everybody’s fears are different, but nobody should let fear hold them back in life.

ANNOUNCEMENTS:
Hardship Hill on May 19th. Need more teams and volunteers to sign up.

Tennis Court Circuit

THE SCENE: 42 and Wet…Was able to keep the clouds parted long enough to have a rain free beatdown…
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH ICx25
  • TN Rocking Chair ICx15
  • Tempo Squats ICx10
  • Windmills ICx10
  • Rockettes (Left Leg First) ICx10
  • Squat Jumps x15 on Q

THA-THANG:

Battle Buddy – Following Movements are done together:

  • Burpee Broad Jumps Down
  • Walking Lunge Back
  • Wheel Barrow Down & Back

Tennis Court Circuit:

  • 10 BBS w/twist
  • 06 Hand To Sky Merkins
  • 10 Ankle Touches
  • 06 Squat Jumps
  • 10 X’s and O’s
  • 06 Shoulder Tap Merkins
  • 10 CMU Press
  • 06 Burpees
  • 10 Box Cutters
  • 06 Spiderman Merkins

Half way through Pax go for a run around the block and return to the circuit in the opposite direction.

8 Minutes of CMU Shoulder Work to Finish Out the Beatdown!

CIRCLE OF TRUST/BOM:
Psalm 62 – I encouraged the Pax to spend time in Psalms 62 and find out what that means to them/for them. I explained what it meant for me and my daily battles and life long pursuit of God.