F3 Knoxville

Tag: Gibbler

Two #1 Are Still Eleven, Even In This Asylum

THE SCENE: 39 degrees & humid. We had to watch for fallen limbs from the storm of the Asylum PM crew.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Spider Merkins, Windmills
THA-THANG:

  • Route 66 Up To the Overlook:
    • Burpees 10 (-1 at each light pole)
    • Jump Squats 1 (+1 at each light pole)
    • LBC’s (While Waiting on the 6)
  • Elevens Stations at the Overlook:
    1. Station (NO ELEVENS – 10 EACH TIME)
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    3. Station
      • Box Cutters (10)
      • Imperial Squat Walkers (1 – 4 Count)
    4. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (1)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Dips (1)

MARY:
Boat / Canoe.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, including 1 FNG – Welcome Banjo. Also Double Wide’s 2.0 Newton was in the gloom with us.
CIRCLE OF TRUST/BOM:
Except from Phil Robertson’s book “Uncanceled”. We should not trade insults, but follow: “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34)
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, RAM Service Project

THE TRUCK STOP FUNERAL

THE SCENE: Cool but Nice!
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF, LBACB, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers
THA-THANG:
Divide up into 4 teams, one team at each corner of the main parking lot.  At each corner is a cone with 5 exercises and reps written in chalk.  Round 1: Perform all exercises and reps at each corner of the parking lot, recovery mosey in between each corner.  Round 2: Perform just the bottom 4 exercises and reps at each corner, recovery mosey in between each corner. Round 3: the bottom 3.  Round 4: the bottom 2. Round 5: just the last exercise and reps.  Exercises were as follows:

Corner 1: 10 Merkins, 9 Jump Squats, 8 Burpees, 7 Mountain Climbers, 6 Monkey Humpers

Corner 2: 10 SSH (4ct), 9 Windmills (4ct), 8 Body Builders (8ct), 7 Seal Claps, 6 Plank Jacks

Corner 3: 10 Squats, 9 BBS, 8 Diamond Merkins, 7 Werkins, 6 Calve Raises

Corner 4: 10 Flutters (4ct), 9 Hello Dolly (4ct), 8 Box Cutters, 7 Heals to Heaven, 6 4x4s

Mosey to Concrete Stadium Bleachers for EMOM.  We did about 10 rounds of x10 Box Jumps/ x10 Squats and another 5 rounds of x15 Dips/ x15 Calve Raises.

Long Recovery Mosey back to Flag

MARY:
No time but had planned something with a frozen ham that Tail Pipe had brought for Cosmo.  Too bad, so sad.
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

Luke 12:16-20

16 And he told them this parable: “The ground of a certain rich man yielded an abundant harvest. 17 He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain. 19 And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.”’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

I had the honor of attending Sgt. Chris Jenkins’ funeral this week.  He was tragically killed on the highway while trying to remove a ladder from the roadway.  The funeral was extremely sad and unfortunately I’ve been to one too many law enforcement funerals.  Not only was his life taken too soon but his son (also an officer), gave a heart-felt eulogy that I will never forget.

Funerals can give one alot of wisdom.  They make you contemplate your own funeral.  I wanted the men at truck stop to pause today and think about their own funeral – who would be there? what would be said about them? would they have any regrets?

After thinking that through, I encouraged them to contemplate their own funeral today and whatever you would regret – whether that’s where your treasure is (like the rich fool in Jesus’ parable), or someone you need to forgive, or telling your children you love them more often, or telling your wife how appreciative you are of her friendship and love – DO IT TODAY.  Life can be taken from us at any moment.

MOLESKIN:
Mayberry was a few minutes late rescuing and cuddling with his new cat.
ANNOUNCEMENTS:
CSAUP – February 26. REGISTER NOW.

Suiting Up @ Truck Stop – 2/5/22

THE SCENE: Cold and clear.  ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5

Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises

(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat

THA-THANG:

EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each.  50 yard sprint before each exercise; 50 yard Bernie after each exercise.

Parking Lot order – Lower Watt –> Harrison –> Upper Watt

Exercises –

(1) Bobby Hurley x 10

(2) Merkins x 20

(3) Leg Levers x 20

(4) High Plank Alt Leg Raises x 30

EV2 – Bath House burpees and inverted rows – 20 of each OYO

EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group.  All PAX performed 5+ circuits

(1) Box Jump to top of bleachers

(2) Alt Reverse Step Down to bottom

(3) Straight-legged Dips x 6

(4) Iron Mikes x 6 (single count)

EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets

ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there

MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).

Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk

Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:

Lord, I put on the belt of truth.  I choose a lifestyle of honesty and integrity.  Show me the truths I so desperately need today.  Expose the lies I’m not even aware that I’m believing.  And yes, Lord, I wear your righteousness today against all condemnation and corruption.  Fit me with your holiness and purity – defend me from all assaults against my heart.  I do choose to live for the gospel at an moment.  Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world.  Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me.  Nothing is coming today that can overcome me because you are with me.  Thank you, Lord, for my salvation.  I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom.  Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy.  Bring them to mind throughout the day.  Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow.  Several service opportunities posted on Slack.  Check the service channel.

getting better in 2022

THE SCENE: calm, mid 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
toy soldiers
It band stretch
calf stretch

Routine:
20 side hops (left leg)
20 side hops (right leg)
20 merkins
20 leg curls
20 tuck jumps

THA-THANG:

  • 3 laps around parking lot median (duck walks, run, bear crawl, bernie mix)
  • roamed around park repeating the Routine (3x)
  • playground stations: pull-ups, dips, WW1s, jump squats, shoulder taps, heels to heaven
    • 30s on, 15s break and switch.
    • repeated all exercises 2x
  • catch me if you can on soccer field
    • inch-worm merkins and SSH (30 single) to midfield
    • boo boo bear crawl and mountain climbers (20 single) to finish full field
  • roamed the park completing 2 more Routines
  • Back to the flag to do striders around the median (sprint straights walk edges)

MARY:
Wrote everyones name.
COUNT-OFF & NAME-O-RAMA
some dudes
CIRCLE OF TRUST/BOM:
Don’t wait to make changes. If you really believe change is needed, you’ll do it right away and with intention.
MOLESKIN:

ANNOUNCEMENTS:

Under Cover

THE SCENE: Snowy and cold.  Around 30 degrees and windy at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moved to the pavilion for 30 4ct SSH, 10 4ct tempo merkins, 12 4ct mountain climbers, 12 imperial squat walkers, and two laps around the pavilion
THA-THANG:
Started in the pavilion for 4 rounds of 20 table rows, 20 squats, 20 4ct LBC’s, and 2 laps around the building

After 4 rounds of that, mosey to open chapel for 4 rounds of 20 dips, 20 4ct flutters, and 20 skaters mosey back to pavilion

Last circuit of 4 rounds of 20 carolina dry docks, 20 step ups, and 20 big boys 2 laps around the pavilion

Enough time left over for 3 rounds 5 burpees, 20 4ct ss hops, and 20 4ct freddie mercury

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We must allow the holy spirit to change us if we want to be love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self control.  We cannot do it ourselves.  Galatians 5:22
MOLESKIN: