F3 Knoxville

Tag: Frosty

[mountainbiking] Better late than never

AO: mountainbiking
Q: Tank (Chris DeFranco) , Imaginary
PAX: Abscess, Trolley ( Dan Shumaker ), Imaginary, Gru Petr Hanousek, Bling, Frosty, Sambo, Tank (Chris DeFranco), 3 Peat…need to change name since are two other 3-peats AND Choo-Choo
FNGs: 1 3 Peat…need to change name since are two other 3-peats AND Choo-Choo
COUNT: 10
WARMUP: n/a

THE THANG:
Start without the Q because he doesn’t understand how central and eastern time zones work. Imaginary lead the group up the mountain by way of Relentless ridge. Then down some trail to the greenway and met up with me at the bike park. From there we rode up the mountain by eastern relentless ridge and then bombed down The right Stuff. Climbed back up by way of challenger to Opportunity down, back up Challenger to finish with a fast decent down relentless ridge.
MARY:
N/a
ANNOUNCEMENTS: Bentonville Trip, meal train (link sent) for Trolley and family

COT: life is not always what we want and storms arise out of nowhere. Cancer, jobs, relationships, all kids of things go sideways at times. but….God is in all things and is with us always. Example of the disciples when the were on the boat and a large storm came and threatened their lives. Out of the chaos Jesus appeared walking on water.

[mountainbiking] Monday Night at Aspire

AO: mountainbiking
Q: Imaginary
PAX: Bling, Sambo, Abscess, Frosty, Billy Goat
FNGs: None
COUNT: 6
WARMUP / ROUTE: Warmup on way to trailhead, right to Around the Bend up Relentless Ridge, down the back on Challenger, Contender up and over to To-Hi and out Hustle.

ANNOUNCEMENTS: Q calendar is open. Please signup – just pick a location, lead the ride and provide a COT of what is on your mind. If you ride by yourself, you are equipped to Q.

CIRCLE OF TRUST/BOM:
There are also many other things that Jesus did, but if these were to be described individually, I do not think the whole world would contain the books that would be written. John 21:25

Which is more difficult to absorb—the infinite vastness of God’s work in Christ or the very small and personal ways he works? John wanted to write down everything, big and small, but realized he couldn’t because we carry the greatness of God in very tiny vessels.

Our lives, too, can be the books that tell the story of the things Jesus has done—more than can ever be written dwells in each of us. How are we going to do this? How are we going to show up?

OG Reunion Ruck

AO: the-farm
Q: I-Beam
PAX: Mayberry, Einstein, Toto (James Smith), Lightweight, Waxjob, Driftwood (Gary Bloom), Frosty, Wall Ball (Rob Harlow), Bartman (Jason Draper), Butters, Biscuits
FNGs: None
COUNT: 12
Ruck loops with PT and sandbags.

Standards

AO: dogpound
Q: I-Beam , Earmuffs (Dan Studt)
PAX: Wall Ball (Rob Harlow), Earmuffs (Dan Studt), Mayberry, Lightweight, Frosty, La-Z-Boy (Zac Smith), Madoff
FNGs: None
COUNT: 8
THE SCENE
Gloomy, rain at the end

F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith

• My name is I-Beam and I’ll be your Q today

Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)

• You are here on your own volition
• I’m not a professional

WARM O RAMA
Side Straddle Hops x 10 IC
6ct Burpees x 10 IC
Cherry Pickers x 5 IC
No Cheat Merkin x 10 IC
Moroccan Night Clubs x 10 IC

BUY IN
Burpees x 10

THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x

Mosey to the stairs
7’s – squat and SSH

Mosey to the guardrail
Dips x 20
Inkins x 10

MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC

COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama

WORD
What’s the standard? Find it, lead it and stand up to it.

SPMICE
Starting position, pause
Move
In Cadence
Exercise

[mountainbiking] Embracing New Trails & Trials

AO: mountainbiking
Q: Billy Goat
PAX: Frosty, Sambo, Spicoli
FNGs: None
COUNT: 4
WARMUP: Back road ride to Lippencot trail entrance

THE THANG: Rode Lippencot South trail up to apartments then rode down and crossed Chapman Hwy to Fort Dickerson. We then rode trails down to the quarry then climbed up Pit Viper and traced our way back. Sambo & Spicoli spiced up a little by riding down about 5 flights of stairs coming back down from Fort Dickerson! @Frosty tried to find some poison ivy while sliding through some kudzu!

MARY:

ANNOUNCEMENTS:

COT: James 1:2-4, Romans 5:3-5. It’s challenging to embrace trials and suffering as the Bible calls us to do but we must keep in mind that God promises us that these instances will produce steadfastness, endurance, character, and hope in us.

Prayer requests for Frosty’s family travels to Buffalo, Spicoli’s sister having heart bypass surgery this week, continued prayers for Sambo’s daughter’s MRI results review. Praise for Billy Goat’s job offer and acceptance.