F3 Knoxville

Tag: Gibbler

Just a big ole Arctic Kraken

THE SCENE: It’s been colder, but not a ton (14 deg this morning).
F3 WELCOME & DISCLAIMER: Done with panache

WARM-O-RAMA:
Started with some cherry pickers and a little this here/that over there.  And it is a Bday Q, so 52 obligatory SSHs, IC, on the 4 count.
THA-THANG:
Mosey down toward the Pav-a-lon and pick up a coupon on the way, size L.  Keep moseying to Circus Maximus to do battle with the Kraken.  It’s a small group, so we decide to stick together for battle.  A wise decision.  8 stations and 2 laps:

  • Station 1: Thrusters and Curls with your coupon
  • Station 2:  Am. Hammers and V-ups
  • Station 3:  Iron Mikes and Squats
  • Station 4:  Merkins and Carolina Dry Docks
  • Station 5:  Big boys and LBCs
  • Station 6:  Toe Merkins and V-Ups
  • Station 7:  Mountain Climbers and Plank Jacks
  • Station 8:  Burpees and Man Makers

After 2 rotations, grab your coupon, mosey back toward the AO and deposit the coupon from whence it came.
MARY:
Cat Gut put the PAX through about 30 seconds of boat-canoe before the Q called recovery.  .
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God wants us to control our anger.  Don’t believe me? Check out Prov. 15:1, or Eccles. 7:9, or James 1:19-20.  I struggle with it.  It can get in the way of important relationships for sure (like with my son).  But I also get mad at little things, even if just for a moment.  Maybe I need to work on those little moments, especially when my son can witness, and that will make it easier to be patient and slow to anger in the really important moments.  The struggle continues. Prayer helps.
MOLESKIN:
You know what is the sign of a seasoned Q?  Planning a workout that literally can be set to auto pilot, so that when the Q himself has a “Charmin moment,” the PAX can continue on and not miss a beat.  🤣
ANNOUNCEMENTS:
There’s apparently a convergence at the Bomb Shelter with the Smoky Mtn Region coming soon?  Let’s get some details.

Light Pole Pictionary Trail at the Asylum

THE SCENE: 34 degrees & 80% humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie-Fighters, Burpees, Suicide Sprints with Bobby Hurley, Mountain Climbers at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Tried to figure out the pictures of the workouts between light posts on the trail.

  • Bearpees
  • Hello Dolly
  • Freddie Mercury
  • Lt. Dan
  • Junk Science (40 Merkins)
  • Big Boy Sit-Ups
  • Froggie Squats
  • Bobby Hurley
  • Tennessee Rocking Chair
  • Little Baby Crunches
  • ATMs
  • Carolina Dry Docks
  • Flutter Kicks
  • Iron Mikes
  • Gas Pumpers
  • Bonnie Blair
  • Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
  • V-Ups
  • X-Factors

MARY:
Cat Gut took us down stream with a boat and canoe.
COUNT-OFF & NAME-O-RAMA
16 HIMs could take the cold. We left it all on the field, the sidewalk, the parking lot, etc.
CIRCLE OF TRUST/BOM:
The Legend of the Candy Cane. Its origin dates to 1670 Cologne, where a choirmaster asked a candy maker to make something to keep the kids quiet during the Nativity Scene and remind them of Christ. The shape obviously mirrors the Shepard’s cane. But inverted it makes the shape of a “J” for Jesus. The sticks are white to represent the virgin birth and sinless nature of Jesus. The red stripes (3 small & 1 large) represent the suffering Christ endured at the end of his life. Those red stripes dissolve as you suck on the candy and bring the candy to pure white to represent how Christ’s sacrifice takes away our sin to make us clean.
ANNOUNCEMENTS:
None to discuss this time.

Bringing 300’s to 17 Hims

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves 

WARM-O-RAMA:  

  • 11 LBC forward
  • 10 LBC backwards
  • 10 Seal claps
  • 10 Overhead claps
  • 10 Chattanooga Cherry pickers
  • 5 Knoxville Cherry pickers
  • 20 Booyah merkins  with a buddy

THA-THANG:
300’s

  • The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins,  walked back together. Rinse & Repeat 10 times

Climb and tag

  • The PAX divided into two  units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

  • The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY:  the PAX got on their 6 and completed some core

  • 25 America hammer
  • 25 heels to Heaven
  • 25 Awkward turtles
  • 25 little baby crunchesCOUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Roman’s 5:1-5

  • Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
    Romans 5:1‭-‬5 ESV
    MOLESKIN:
    God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
  • ANNOUNCEMENTS: from Hands
    F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.

Burpee Nightmare

THE SCENE: Beautiful morning after some late rain yesterday

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20 IC; LBAC (F/B) x10 IC; Tempo Squat x10 IC; Tempo Merkin x10 IC

THA-THANG:
PAX worked through a series of exercises doing 100 reps of each, after every 20 reps run across parking lot and back. Also had EMOM timer, every time it goes off stop and do burpees. Start with 1 and increase by 1 every time until you can’t complete in a minute then reset to 1.

  • Curls
  • Skull Crushers
  • Goblet Squats
  • Overhead Press

MARY:
Overhead Clap x40 IC; Seal Clap x15 IC

COUNT-OFF & NAME-O-RAMA

10 for the beatdown plus 5 mall walkers

CIRCLE OF TRUST/BOM:

“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

MOLESKIN:
Thanks for having me this morning!

ANNOUNCEMENTS:

11/5 – Brolympics

Gibbler Hates Elephants

THE SCENE: 72 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Tie Fighters
  • OG Rockettes
  • Chumbawamba, Burpees and SSH

THA-THANG:
Mosey to Base of Everest. Run past Everest becuase Cosmo doesn’t want wet feet.

At Pain an agony 7’s with Mountain stompers on one side and Hand Release Mericans on the other.  Every time you pass the top do a celebratory fist jump.

Mosey back to AO

MARY:
Ring of Fire with celebratory fist jumps
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
Conventional wisdom(and Gibbler) would tell you the way to eat an elephant is one bite at a time.  However, the best route might just be to do it with the help of others.  In general we should leave the elephants alone but when we face issues or problems we need to lean on those around us for support.  Likewise look for those around you that may need some help and offer your support.