F3 Knoxville

Tag: Frosty

What does 2403 mean to you?

The Scene: 40 and clear

F3 Welcome and Disclaimer

Pledge

THE THANG

75 years ago when our country was at peace we were attacked by the Japanese at Pearl Harbor 1941. They awoke a sleeping beast. I hope to wake a sleeping beast in each of the PAX. We dedicate this Q to those 2403 American heroes who lost their lives.

COP

Mosey around outhouse and Battle Buddy up.

Grab 1 CMU per Battle Buddy and Mosey to hockey rink

Dora 2403

100 burpees
200 BBS with CMU if possible
300 Merkins
400 Mtn climbers
500 squats with CMU if possible
400 SSH
300 flutter kicks
200 lunges
3 Merkins

Name-O-Rama

BOM

75 years ago yesterday the Japanese lead an unprovoked attack on our country where 2403 Americans were killed. 1777 on the USS Arizona alone.

On this day in history, December 8th, 1941, thousands upon thousands upon thousands of men volunteered to go out and defend their country, their states, their cities/towns, their families and their friends. Gallantry was physically seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, we live for maybe a few people close to us (wife kids), we live to make more money, buy a big house, drive a fast or sometimes old car. But rarely do we live for each other, and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends. Time after time, these men jumped on grenades, charged enemy entrenchments, and gave their life so that their friends may continue to fight or make it to safety. Their friends. These men died for someone that they loved and were friends with, people they knew intimately.

That makes me think of John 15:13 where Jesus says:

“Greater love has no one than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means He gave himself for all of us, which means He knows us all intimately, which means we are all His friends.

As the PAX broke, Manhattan dropped a nugget of knowledge on me “what’s even more impressive is Jesus gave his life for his enemies too.”

Pearl Harbor Day

F3 Intro and Disclaimer
Scene: 40 and windy but clear!  Perfect for swingin’ some ‘bells.

Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
30 Merkins
Russian Swing
American Swing
Mosey

THE THANG:
5-6x Repeat-O

50x JumpRope (add 25x to each jump rope set per round)
20x Russian Swings
50x JumpRope
20x Single Arm KB Swing (10x each)
50x JumpRope
20x KB Shuffle Swing

MARY:
We skipped Mary in order to finish more of the workout….which sucked but made us better.

WORD:
I took a minute or two to share some quotes and my experiences of reading the book “Worth dying for” by Roarke Denver.  Read it.

The Matterhorn Strikes Again

THE SCENE: 32 degrees and chilly

F3 Intro and Disclaimer 

WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to the Matterhorn

THE THANG:
11’s
Bottom- Burpees
Top- Squats

Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total

Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15

After 5 minutes, switch to the following:

Merkins x 5
Reverse Lunges x10
Squats x15

After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:

Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10

Rinse repeat x 1 increasing the set to 20 reps

Mosey to the AO

MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10

Pre-Election Day at #TheDogPound

Manhattan’s VQ!!!
 
F3 Intro and Disclaimer
 
ELECTION SPECIAL!

Warm-O-Rama
Baby Arm Circles / Reverse  10x IC
Imperial Walkers   15x IC
SSH  15x IC
Merkins 15x OYO
ISO Squats 15x IC

Mosey to Baby Everest for “Debate #1”

The THANG
“Double Dog Pound National”
Declining Merkin Ladder
18 at first light pole
17 at next light pole
etc.
Repeat-o for second lap with Incrementing (from one) with Big-Boy Situps

Al-Gore until Six arrives

Mosey to big hill

Inform the PAX that next exercise is “Debate #2”
Bernie Sanders up the hill
10 Burpees
Plank until Six arrives

Mosey back to AO

MARY
Guantanamo is “Debate #3”

WORD
Writers inspired by God and separated by several centuries wrote these words of advice to encourage Christians:

Old Testament states the following: Proverbs 4:23 “Above all else, guard your heart, for everything you do flows from it.

New Testament letter stated the following: Philippians 4:7 “And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.

We must be “on guard” against Satan at all times to protect our friends and families. Satan is ruthless and cunning and while we would never intentionally let down our guard and let him attack our family, we must always “guard our heart” to defeat him.

The PAX repeated the phrase “Guard your heart” twice for emphasis on what to remember from the session and we closed with a prayer to guard the PAX families, a prayer of wisdom for our political leaders during the election and after, and finally a prayer of thankfulness for Jesus paying the ultimate sacrifice for us.

RinTinTen!

THE SCENE
60 degrees, partly cloudy with a chance of awesome
F3 Intro and Disclaimer
Warm-O-Rama
– High knees across parking lot
– Little Baby Arm Circles (LBAC) x 10 IC
– Buttkicks back across parking lot
– LBAC reverse x 10 IC
– Lunge across parking lot
– Burpees! x 5 IC
– Run backwards across parking lot
– SSH x 20 IC
Mosey to the top of The Matterhorn
DORAs:
Break into groups of two. Each group completes:
– Squats x 150
– Merkings x 150
While Partner A is completing reps, Partner B
runs to Pavilion and does 5 pull-ups.
Circle up for 1 set of ATMs
Mosey to Tennis Courts
RIN TIN 10:
Break into groups of two.
Both partners complete Little Baby Crunches (LBC) x 10
Partner A holds canoe position while Partner B runs
backwards to half court. Partner A sprints to catch
Partner B. Once both partners reach the other side
of the court, both partners complete 10 LBCs and repeat.
Alternate the sprinting partner each time.
Rinse and repeat. Alternate LBCs and Carolina Dry Docks.
Continue exercise for ~5 minutes.
MARY
– Hello Dolly   x 21 IC
– Flutter kicks x 21 IC
(Keep feet 6″ off ground between sets)
– Mountain Climbers x 25 IC
– Plank Jacks       x 25 IC
Mosey to rock pile
– 1 set of 7-ups
THE WORD
I recently discovered that my wife often adds people to her daily, weekly, and monthly task lists. It’s a simple way to remind herself to take a minute and thank someone, tell them she loves them, or catch up with an old friend. It’s a very simple way to mix random acts of kindness into our busy days. I encourage everyone to pick a person that haven’t reached out to in a while and reach out to that person this week. Whether it’s a simple high-five or an hour at lunch, there’s a good chance somebody around could use a pick-me-up.
MOLESKIN
I picked up this Q at the last minute because of P-Nut’s delay in West TN. I had been thinking of picking up a Q in November but hadn’t selected one. When I read P-Nut’s message on Group Me, I had two options: (1) Wait for someone to step up or (2) be that someone. I decided to be that someone and I owe that confidence to F3 Knoxville. Everywhere I look in this PAX, someone is working harder than I am. It’s incredibly motivating and I can’t express an appropriate level of gratitude for the impact it’s made in my life. You guys are incredible!