Frosty – Page 12 – F3 Knoxville

1st Annual Gobbler Challenge

November 26, 2020 I-Beam

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

THE THANG
Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press

COT
Name-o-Rama

BOM
Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

THE SCENE: Low 40s, clear, crisp, waning gibbous moon almost bright enough to read by.
F3 WELCOME & DISCLAIMER
Didn’t happen
WARM-O-RAMA:
Didn’t do 25x SSH IC
Didn’t do 5x Cherry Pickers IC
Didn’t do 15x Tempo Squats IC
Didn’t do 5x Cobra Burpees OYO
Didn’t do 20x Mountain climbers IC
DID do 20 Burpees
THA-THANG:
After a 10 count, didn’t mosey to Long Island
8 stations were not set up around Long Island for a “bump and run” style rotation. However, with only 8 PAX that’s one station too many. Didn’t take a lap to call out the exercises and select which one to drop. One PAX at each station stays and does exercise until bumped. When bumped, move to next station and bump that PAX.

Embrace the Earth Burpees were not chosen to skip, therefore the stations were not:
Monkey Humpers
Merkins
Catalina Wine Mixers
BBS
CDD
Sprint up both sets of stairs
Pickle Pounders

Just shy of two rounds were not completed. Did not mosey back to AO.

MARY:
Didn’t do 35x Flutter Kicks IC
Didn’t do 20x Freddie Mercs IC
Didn’t do 10x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
8 PAX didn’t show up today and kill this beatdown.
CIRCLE OF TRUST/BOM:
With apologies to Snitch who got it on Tuesday, a repeat of that BOM.
Proverbs 21:1 –
The king’s heart is a stream of water in the hand of the Lord;
he turns it wherever he will.
Proverbs 19:21 –
Many are the plans in the mind of a man,
but it is the purpose of the Lord that will stand.

So what then should we do? 1 Timothy 2:1-4 tells us:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

Note that it says “Thanksgivings” for “all people”…. Not for your guy if he wins, but all.
MOLESKIN:
No flag = no pic = didn’t happen.
ANNOUNCEMENTS:
Nov 7 (this Saturday) convergence and 5 year anniversary at the Asylum. There better be a flag…

Nnggaaggygg

November 3, 2020 Q-Bacca

THE SCENE: Clear and just cool enough to make a wookie comfy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chairs x15 IC
Tempo Squats x10 IC
Hindurkins x10 IC
Crabettes x15 IC
Cherry Pickers x5 IC
THA-THANG:
Mosey all around the park. For Halloween today, there are pairs of cards at intervals, face down. On one card is a Treat (exercise). The other says “Trick!”

Pax stays together. When arriving at a pair of cards, one PAX turns over one of the cards. If it’s a Treat, do the exercise and continue. If a Trick, mosey back to the previous station, repeat that exercise, then return and do the exercise and continue.

The Treats:
25 4-ct Monkey Humpers
25 4-ct Pickle Pounders (Repeated)
25 Merkins (Repeated)
Bear crawl across field
25 EZ-ups
25 4-ct Catalina Wine Mixers
15 Triple-Box-Jumps at the bleachers (3 jumps = 1 rep)
5 Hill Sprints (Probably should have been repeated…)
15 Embrace the Earth Burpees
25 Carolina Dry Docks (Repeated)
30 Big Boy Situps

Ended up with almost 3 miles.

MARY:
51x Flutter Kicks
15x Side Crunches each side
Cash out with Merkins for the last minute
COUNT-OFF & NAME-O-RAMA
Super-lucky 13 under a full Halloween moon. Welcome FNG Airwolf!
CIRCLE OF TRUST/BOM:
Of all the holidays of the year, the most overcommercialized/ignored true meaning (by percentage anyway) has to be All Saints Day. Halloween (All Hallows Eve) has completely taken over to the point that many don’t even know about All Saints Day, which was created to celebrate and honor all those saints who didn’t have their own feast days. Take some time tomorrow personally or with your family to read up on a saint (not necessarily just those recognized by the Catholic Church), either ancient or modern-day, thank God for their example, and be inspired.
Hebrews 12:1-2
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.
MOLESKIN:
I was amazed by the luck of this group, only pulling three out of ten “Trick” cards…
ANNOUNCEMENTS:
Convergence and 5 year celebration at the Asylum Nov 7!

A couple planned routines and some random stuff

November 3, 2020 Tank

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the south parking lot With a CMU.

line up with a CMU in front of you. Do 25 squat, curl, press tris and sprint to end line and do 5 burpees, sprint back and Repeat while walking CMU to next cone but knocking off 5 reps. 20, 15, 10, 5.

Mosey to ice rink. line up on goal line. One lax ball per person. Squat walk (with your back straight!)while bouncing ball with palm (no catching it and dropping) Continue and repeat twice or till everyone looks completely uncoordinated.

Partner up across from each other on side lines. Each has a CMU but only one lax ball. Throw ball to partner with one bounce. Do a blockee , partner throws it back and does blockee. Repeat till Q says stop.

*At this point I start making stuff up.
Curl-press-tri walks across the ice rink. line up on end lines and do 2 big circles around the face off circles of side shuffle planks. Then side lunges around two circles. Then sprints from end line to end line x7. (I may be out of order…but does it really matter. ) by the way, if you are reading this, post the letter D of the Dog Pound chat. I’m guessing no one really reads this past a certain point. Mayberry might since he missed. Well, back to the backblast…hummm not really sure what else we did. But we stayed busy. No one was cold. Well maybe ur fingers were.

mosey to AO.

MARY:
Flutters with block presses x31
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
“The problem with quotes found on the internet is that they are often not true.” -Abraham Lincoln

big party at the DeFrancos house! Story of party getting out of control quickly.

there are so many things that look accurate but have no truth in it at all.
example: “Good things happen to good people”, “Follow Jesus and your life will be perfect” God has never promised a perfect life with no troubles. In fact, he says that once you become a Christian your trials will continue and possibly get tougher. BUT….you now have hope. You have hope because you know the end. You know that with what ever you face you can and WILL Overcome with Jesus. . May not be on your time, but as a follower of Jesus you know that you are forgiven and that ultimately you will have all of your troubles and debts paid off.
So, is it going to be easy?……. Nope, will we win?…..yep!

Here is another quote from a president from our bible Devi: “Courage is not the absence of fear, but rather the assessment that something else is more important than fear.” – Franklin D. Roosevelt

God is not controlled by fear. Have courage thru trials by trusting God.

MOLESKIN:

tweet-e gets the “most patriotic award” on “voting day” for his super rad American Flag shorty short/spandex combo! And…Cavalier gets the “best new nickname hand sign” award

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Swimmies + 2 For Tuesday Tribute

October 20, 2020 Steam

THE SCENE:

70s, feeling good, feeling great, pre-ruckers come back around 1735

F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness-Fellowship-Faith

Name is Steam and I’m honored to be out here as your Q tonight

Couple of things before we kick off

- I’m not a professional
- You’re here on your own volition
- I don’t know any injuries you may or may not have so if you do need to modify anything we do this evening feel free to do so but push yourself and the men around you

(COVID concerns – maintain 6ft if possible)

FNGs — Edgar (GORUCK)

WARM-O-RAMA:

(Swimmies Birthday Warm-o-Rama)

35×4 SSH
35×4 SSH
17×4 Rockette
17×4 Rockette
17×4 Baby Arm Circles Forward
17×4 Baby Arm Circles Backwards
17×4 shoulder taps
17×4 shoulder taps

THA-THANG:

(Mosey to the Bat Cave)

(1) 20s

2 points of contact: bottom of the stairs + up here at the Bat Cave

Bottom of the stairs: Imperial Walkers

Bat Cave: BackBelly Flops
- 1 BBS — 1 burpee (chest on ground)

5 reps each POC for a total of 20 reps
- All on a 1 count

Happy 2FT

- R&R — everything on a 4 count now

(35 count from Swimmies – first 35 count in the history of F3 probably)

Running against the remaining time, PAX mosey down the hill around the back side of the AO, stopping every so often to knock out 5 reps of an exercise either on a 4 count or 1 count (SSH, merkins, flutter kicks, wall-sit bus drivers)

(Mosey back to AO — Snowflake sprints because he’s a beast)

MARY:

Core 4 – Happy Birthday edition

– Flutter Kicks while PAX sings Happy Birthday once through

– Rinse and Repeat because 2 For Tuesday

American Hammers while PAX sings Happy birthday once through

– Rinse and Repeat because 2 For Tuesday

COUNT-OFF & NAME-O-RAMA

26 including 1 FNG – Goosecall

CIRCLE OF TRUST/BOM:

[ “What A Time To Be Alive” ]

The Crucible – USMC

The final challenge of recruit training is known as the Crucible. It is a 54-hour training exercise that validates the physical, mental and moral training they’ve endured throughout recruit training.

The recruits are broken down into squads to face the challenges of the Crucible. They face challenges testing their physical strength, skills and the Marine Corps values they have learned throughout training. Throughout the event, the recruits are only allowed a limited amount of food and sleep.

- - Anyone else faced challenges this year that have tested their physical strength and skills and their values?

- - Anyone else had limited sleep this year?

- - Anyone else learn anything in the past year?

The final stage of the Crucible is a 9-mile hike from the training grounds to the Iwo Jima flag raising statue at Peatross Parade Deck. Upon completing this challenge, the recruits are handed their Eagle, Globe and Anchors, symbolizing the completion of their arduous journey to become U.S. Marines.

___________________

There was a time in my life not too long ago that I wanted to make it there more than anything. I studied, I worked hard, I put in the hours, I did all of the right things – and it’s not what the Lord had for me at that time.

I craved it. I could see it. I wanted it so bad. And it’s not what the Lord had for me at that time. But that’s not the point.

____________________

As HIM – we’re in the crucible right now. Congratulations, you made it.

And what a time to be alive — for such a time as this.

And I can understand that it might feel like we’ve been in that final 9 mile ruck March for months now. But if you stop at mile 7 you miss it. If you stop at mile 8 you miss it. If you stop at mile 8.5 you miss it.

And unlike the Marine Core Crucible – you don’t get anything for making it through tough times. You don’t (always) get this tangible thing you can hold in the palm in your hand as a representation of how much you’ve been through. No ones going to give you anything for making it through.

But there is someone who gave up everything so that you COULD go through. So that you could go through the crucible for such a time as this. And He gives you everything you need to do so.

MOLESKIN:

Proverbs 4:25-27 (ESV & Message)

Enter the Sanctuary – Embrace the Crucible (sermon by Rick Dunn) — https://subspla.sh/c6sz9xd

– Prayer requests for loved ones that are no longer with us

ANNOUNCEMENTS:

F3’s 5 Year Anniversary Convergence

– Saturday, November 7th

– Asylum AO

– 0700 – 0800 followed by transfer of leadership of Nantann role and breakfast celebration