Frosty – Page 47 – F3 Knoxville

Mayday

May 1, 2018 Tank

THE SCENE: Beautiful morning. Clear and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH X29,

Mosey Around outhouse

Cherry pickers x5

Tha Thang

Partner up, mosey with 1 CMU per duo up towards boats

Stop at 1/2 way at guardrail

Dora:

100 declines

150 CMU squats

200 presses

While partner runs up to top and back (60+ yards)

Mosey to boat

One partner runs to light pole with CMU

while other does burpees. Partner 1 runs back and tags partner 2 and both run to CMU. Repeat switching partners each time.

10 burpees OYO

At steps:

Stand beside each other. 15 squats total passing CMU each time. Repeat but switch sides. For total of 30.

Run up to rock at restaurant

Repeat x3

10 burpees OYO

Return back towards AO stopping at each light pole as before but doing LBCs.

Mosey To guardrail again for mini Dora 100 merkins while partner runs to top again

20 incline merkins on guardrail

mosey to AO for 35 Flutterkicks

COT 12 Pax

BOM

Story from Rabbi Abraham Twerski

“‘Young man. Why are you eating that fish?’ The young mans says, ‘Because I love fish.’ He says, ‘Oh. You love the fish. That’s why you took it out of the water and killed it and boiled it.’ He says, ‘Don’t tell me you love the fish. You love yourself, and because the fish tastes good to you; therefore, you took it out of the water and killed it and boiled it.’

“So much of what is love is fish love. Young couple falls in love. Young man and young woman fall in love. What does that mean? That means that he saw in this woman someone who he felt could provide him with all of his physical and emotional needs, and she felt in this man somebody she feels that she can write, that was love, but each one is looking out for their own needs. It’s not love for the other. The other person becomes a vehicle for my gratification.

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“Too much of what is called love is fish love. An external love is not on what I’m going to get but I’m going to give. We had an ethicist rabbi Dessler, who said, ‘People make a serious mistake in thinking that you give to those whom you love, and the real answer is you love those to whom you give.’

His point is if I give something to you, I’ve invested myself in you. Since self-love is a given, everybody loves themselves, now that part of me has become in you, there’s part of me in you that I love. True love is a love of giving, not a love of receiving.’

MOLESKIN:
Not a lot of chatter this morning, I’m assuming that means it was a good workout?…
ANNOUNCEMENTS:
Prayers for families struggling, praise for friends marriage issues on right road

Saturday Buffet

April 28, 2018 Bartman

THE SCENE: Around 50. Nice & cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side Straddle Hops x 20
This/that stretch
Tempo Squats x 20
Leg stretches
Burpees x 10

THA-THANG:

Mosey to playground
- 11’s: Pull-ups & American Hammers (4ct)
Mosey to soccer field
- Bear Square. Cones set up in a square. Crawl the square always facing toward Watt Rd. Crawl 3 laps & perform 10 reps of the following at each corner.
  - Lap 1: Burpee
  - Lap 2: Speed Skater
  - Lap 3: Bobby Hurley
Mosey to new bathroom
- Countdown. List of exercises written on the ground. Do all exercises from top to bottom then run down the hill to the parking lot and back up. Rinse & repeat eliminating the bottom remaining exercise each time.
  - 10 Thrust Merkin
  - 8 Iron Mike
  - 6 Easy Up
  - 4 Squat Jump
  - 2 Round The Clock Merkin
Mosey to baseball field
- Merkin relay race. Split into 2 teams. Team 1 at home plate, team 2 at 2nd base. Each team holds a plank while a team member sprints around bases. Once teammate completes a lap, the team does 10 merkins as a group then the next man runs.
Concrete bleachers
- 75 box jumps

MARY:

Boat/canoe
Marge/Homer
Flutter kicks x 35

COUNT-OFF & NAME-O-RAMA
9 total: Butters, La-Z-Boy, Mr. Clean, Showcase, Frosty, Booger, Wagon Wheel, Sharpie, Bartman

CIRCLE OF TRUST/BOM:
God honors nations who honor him. Our country was founded on Godly principles and I believe we are still reaping the benefit of that foundation today, even as our country slides further and further into depravity. As evidenced throughout the Old Testament, God will honor a nation far longer than they deserve because of their foundation. This grace that we live under creates an environment in which Christians in America often don’t know what it’s like to rely on God completely. We live in a cushy society where our “problems” are often trivial compared to what Christians face around the world. Our mentality of “you can accomplish anything if you work hard enough” can easily trap us into leaving God out of our lives altogether, thinking we have somehow accomplished success on our own. Therefore we need to be ever vigilant about seeking Christ in all we do and putting Him at the center of our efforts. We should humble ourselves daily, acknowledging that we are nothing apart from Christ.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill 5/19

The Old Hag

April 27, 2018 Frosty

THE SCENE: 50’s, a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Ruck Merkin buy-in
THA-THANG:
Coupons were 1 – 65ish pound sand bag and 1 – 60 pound sandbag

Ruck with coupons and PT stations

PT Station 1

20 sandbag and ruck Squat

20 sandbag and ruck bent over row

20 ruck merkins

20 ruck presses

PT Station 2

20 Incline Ruck Merkins

10 Sandbag cleans

PT Station 3

15 Diamond Ruck Merkins

20 Sandbag Ruck Squats

15 Ruck Swings

20 Ruck Presses

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
My sandbag is a 80 pound bag but I only have about 65 pounds in it right now. It hangs over your shoulders when carrying it. I-Beam thought it looked like a saggy old hag (use your imagination). So, that is how the sandbag got the name Old Hag.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hills & Pyramids

April 26, 2018 Bartman

THE SCENE: Low 50s….perfect F3 WELCOME & DISCLAIMER Standard welcome….no FNGs today WARM-O-RAMA:

Run in place 20-30 secs
Butt kickers 20-30 secs
High knees 20-30 secs
SSH (4 ct) x 10 IC
Merkins (4 ct) x 10 IC

THA-THANG:

Indian run to baby everest
- Battle buddy up. DORA each of the following exercises while partner runs to top of baby everest and does 5 squats. Move to other side of parking lot perform ab work while waiting on the 6.
  - 100 Thrust Merkins
  - 100 Carolina Dry Docks
Mosey to the long island
- 8 cones set up around the island. Run a lap around performing the following exercises x 2,4,6,8,10,12,14,16 at each cone.
  - Lap 1: Burpees
  - Lap 2: Iron Mikes
Mosey back to baby everest for some pyramids
1. 20 tempo squats, run hill
2. 20 tempo squats, 20 mountain climber, run hill
3. 20 tempo squats, 20 mountain climber, 20 ranger merkins, run hill
Indian run back to AO

MARY:

LBC (4ct) x 50
Hello Dolly (4ct) x 20
Box Cutters x 15

COUNT-OFF & NAME-O-RAMA

12 strong: Junk, Mayberry, La-Z-Boy, Tweet-E, Frosty, Sparky, Wagon Wheel, Crossbar, Butters, Smoker, I-Beam, Bartman

CIRCLE OF TRUST/BOM: My heart has been focused on my relationship to Jesus and whether or not I’m all in or not. As Americans we tend to mold Jesus to fit our lifestyle and our comforts, when actually it should be the other way around. Take a moment and ask yourself….are you living 100% for Christ or are you fitting him into your routine? In Matthew 13 Jesus tells a parable which compares Heaven to a treasure that is found in a field. The man who finds the treasure covers it up and then sells all he has to buy the field. I’m sure the man in the parable faced ridicule from others who thought he was crazy to sell all of his possessions to buy the field, however he knew the value contained within the ground therefore he gladly accepted the ridicule. That’s the perspective we should have…our faith in Christ should be such a treasure to us that we willingly accept ridicule, punishment, even death because we know that the prize is of so much greater value than anything this world can offer.

MOLESKIN: Prayer request made for anonymous PAX members struggling with their marriages

ANNOUNCEMENTS: Hardship Hill 5/19

Slugger Special

April 23, 2018 Snorkel

THE SCENE: Mid 50’s and rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the diamonds

THA-THANG:

Mosey to soccer field

At goal – 5 burpees, bear crawl to outside box line

10 dry docks, crawl bear to quarter field

15 merkins, bear crawl to half

20 jump squats, crawl bear to 2^nd quarter

25 BBS, bear crawl to next box

30 Mt climbers single count, crawl bear to next goal

35 Squats, all out sprint back to opposite goal

Repeat

MARY:
included with your purchase

COUNT-OFF & NAME-O-RAMA
5 PAX got a jump on the day

CIRCLE OF TRUST/BOM:

James 1:19

Understand this my dear brother and sisters: You must all be quick to listen, slow to speak, and slow to get angry.

I have a tendency to just hear and not listen and sometimes my knee-jerk reaction is anger or saying something hurtful that I don’t really mean. Instead I try to keep my mouth shut and think about what was said and where that person is coming from and my reactions tend to improve.

MOLESKIN:
ANNOUNCEMENTS: