F3 Knoxville

Tag: Fins

Stacking the Deck

THE SCENE: 45 or so, feeling nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
CMU warm up (CMUs already placed for PAX around circle)

– CMU Bent over row IC x 10

– CMU upright row IC x 10

– CMU OH press IC x 10

– CMU merkin IC x 10

PAX grabbed CMU and moseyed to parking lot adjacent to tennis courts on greenway.

THA-THANG:
Double deck of cards  (seemed like it was heavy with face cards)

– All HEART spot cards (2-10) = number of blockees at parking lot

– Rest of spot cards (2-10 spade,diamond,club)= number of tempo merkins or tempo squats completed in cadence (evens=merkins, odd=squat)

– All aces= sprint to top of the hill through intersection to caution sign at school, 8 burpees at top and return to parking lot

– Ace of hearts= sprint to top of hill with CMU, 8 burpees, and return to parking lot with CMU

– All face cards (J,Q,K)= sprint to top of hill at caution sign and sprint back down

– Jokers= 20 American Hammers 4 CT IC

Mosey back to Grindstone with CMU.

MARY:
Freddie Mercury IC x 10

LBCs to close

COUNT-OFF & NAME-O-RAMA
5 HIMs

CIRCLE OF TRUST/BOM:
I had planned on doing a cliche Michael Jordan quote until yesterday when I found out some news. A mentor of mine passed away from Covid 19. Dr. Joe was the nicest man and initially welcomed me to Knoxville when I moved from Atlanta 5 or so years ago. A cancer survivor, he was a quirky man that would give you the shirt off his back if you needed it. We would go to lunch together in Knoxville to catch up- talking all things life such as faith, investments, current events. He invested his time in me and made quite the impact on my life. He got me back in church at a time when I was struggling as a Christian.

Be like Joe and invest your time, faith, money in those that you care about. I regret not spending more time with Joe over the years. He was truly a special person and we should all strive to have the character he showed daily.

I challenge you to reach out to someone you may have lost contact with over the months or years who have truly made an impact on your life, investing time to better you as a person. Thank them and love them. You never know when it might be your last chance to say these things.

RIP Dr. Joe Ferguson

MOLESKIN:

ANNOUNCEMENTS:
CSAUP ASYLUM starting at 630 AM this Saturday

Maryville beer ruck 6 PM Saturday

Jurassic Park

THE SCENE: 40 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC
THA-THANG:
Mosey over to Pearson Springs (~0.5mi) for a little 99 problems under the big pavilion

  • 99 Merkins
  • 99 Monkey Humpers
  • 99 BBS
  • 99 OH Claps
  • 99 Lunges
  • 99 Bicycles (2 ct)
  • 99 Shoulder taps (2ct)
  • 99 Squats
  • 99 Flutter Kicks (2 ct)

A few Merkins and a few Monkey Humpers on the run back to the AO

MARY:
Finished off with 4ct OH Claps x30!
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
“I never lose. I either win or learn.” – Nelson Mandela

We lose at things all day, whether its arguments or something with our job. Every time we lose, there’s a reason for it. Instead of dwelling on the loss, figure out why you lost. How can you overcome next time and be a winner. Use each loss in your life as a lesson to learn and hold onto it.

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

11, 11, 11

THE SCENE: 36 degree F., 93% humidity, partly cloudy skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Inch Worm Stretch, Cherry Pickers, Baby Arm Circles
THA-THANG:
Indian Run on the way to Alcoa Elementary and stop at First Baptist Church to do 20 squats, 20 SSH, and 20 dry docks.

Continue to Alcoa Elementary and perform the first set of 11’s.  WWII sit-ups and flutter kicks at the basketball court.  Traverse the court with Bear Crawls

Second set of 11’s performed at the school soccer field.  Box jumps and burpees and Bernie across the field.

Third set of 11’s performed at Mt Suckmore.  Box cutters and merkins were the exercises between runs up and down Mt Suckmore.

Mosey back to the AO with a quick stop at First Baptist Church to do squats, SSH, and dry docks.

Perform 5 reps of each of the 6 exercises in the three sets of 11’s

MARY:
ABC’s and Little Baby Crunches to cash out.
COUNT-OFF & NAME-O-RAMA
10 HIMs including Fins who joined us after an 8 mile run.
CIRCLE OF TRUST/BOM:
Today we commemorated Armistice Day (Veterans Day in the USA).  The fighting during WWI ceased with this truce signed at the 11th hour of the 11th day of the 11th month of 1918.  This brought and end to the conflict that took the lives of 9 million soldiers and well over 5 million civilians.  We performed 3 sets of 11’s in remembrance.

The conflict started as a result of the assassination of Archduke Ferdinand of Austria-Hungary in 1915 by a Serbian patriot.  Various treaties that existed in Europe combined with forms of aggression of one nation toward another led to the involvement of major players like Russia, Germany, France, Belgium, England, and the United States.  The 14+ million dead and 22 million wounded were basically the result of people believing and following the positions taken by their leaders.  Certainly patriotism was a major driving force but leaders of nations and principalities brought it to their citizens.  The leaders believed that enemies of the State must be crushed but when it comes to ordinary citizens of the state it is summed up by the line in poem The Charge of the Light Brigade, “Ours is not to reason why; ours is to do and die.”

So most of us may not have influence or impact over the conflicts between nations but the Bible gives us clear direction on how we are to treat those that we fight with, those we count as enemies.  Here are two good passages:

“You have heard that it was said, ‘Eye for eye, and tooth for tooth.’ But I tell you, Do not resist an evil person. If someone strikes you on the right cheek, turn to him the other also. And if someone wants to sue you and take your tunic, let him have your cloak as well. If someone forces you to go one mile, go with him two miles. Give to the one who asks you, and do not turn away from the one who wants to borrow from you. You have heard that it was said, ‘Love your neighbor and hate your enemy.’ But I tell you: Love your enemies and pray for those who persecute you, that you may be sons of your Father in heaven.”  (NIV, Matthew 5:38-45)
“Never pay back evil for evil to anyone. Respect what is right in the sight of all men. If possible, so far as it depends on you, be at peace with all men. Never take your own revenge, beloved, but leave room for the wrath of God, for it is written, “Vengeance is Mine, I will repay,” says the Lord. “But if your enemy is hungry, feed him, and if he is thirsty, give him a drink; for in so doing you will heap burning coals upon his head.” Do not be overcome by evil, but overcome evil with good.”  (NAS, Romans 12:17-21)

As Christians, we are sent into our world with the expectations found in Holy Scripture.

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

Haulin Cube

THE SCENE: About 25 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 x Burpees
  • 15 x SSH IC
  • 5 x Burpees
  • 10 x Imperial Squat Walker IC

THA-THANG:
Do each of the 6 exercises, lunging in-between each station with your CMU. After completing all 6, run to the end of the troll bridge for 10 Body Builders. Rinse and Repeat.

  • 5 x Mr. Spectacular
  • 10 x Thrusters
  • 15 x CMU BBS
  • 20 x Spider Curls
  • 25 x Merkins
  • 30 x Calf Squats

MARY:

  • 20 x Hello Dolly IC
  • 20 x BBS OYO
  • 20 x CMU Flutter Kicks IC
  • 20 x BBS OYO

COUNT-OFF & NAME-O-RAMA
17 braved the cold! 1 glass cutter!
CIRCLE OF TRUST/BOM:
I wanted to thank everyone in F3 for leading as great examples of what men should be. I grew up without a father figure in the house, so becoming a father myself was something I thought I’d always go into blind and figure out along the way. Being apart of this group for a few years before fatherhood was extremely helpful to me, and I’m sure it’ll be helpful to many others in similar situations. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

That’s Not How Tennis Works

THE SCENE: Mid 40’s. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Windmills
  • Hillbillies
  • Arm circles
  • Negative Squats
  • Negative Merkins

THA-THANG:

11’s on Waxjob hill.

10 Squat Jump at the top

1 Burpee at the bottom

4 corner WODs on the tennis court. Complete 1 round at 1 corner and run all the way around past it to the next. Etc.

Corner 1:

  • 20 WEIGHTED GOOD MORNING
  • 20 GOBLET SQUAT
  • 30 SQUAT

Corner 2:

  • 20 LYING PULLOVERS
  • 20 CURLS
  • 30 BENT ROWS

Corner 3:

  • 20 MERKINS
  • 20 SKULL CRUSHERS
  • 30 BLOCK PRESS

Corner 4:

  • 20 WEIGHTED TUCK UPS
  • 20 TWISTING MTN CLIMBERS
  • 30 LBCs

MARY:
Back in the grinder:

Sprint -2 Burpees

Sprint – 2 Burpees

ATMs
COUNT-OFF & NAME-O-RAMA
11 dudes including FNG Scout Master.
CIRCLE OF TRUST/BOM:

I’ve missed you guys.

I’ve missed the fitness part. The copious cardio that I don’t get lifting.

Most of all I’ve missed the fellowship. The regular check-ins with my dudes.

I have a tendency to retreat in my cave and I realize it gets worse the less I’m around others.

Only 4 more weeks and I’ll be back out every Tuesday/Thursday. Not only will it be a good body break with different training but it’ll be good for my soul.

MOLESKIN:
I think a few of us got 3 rounds on the tennis court.
ANNOUNCEMENTS: