F3 Knoxville

Tag: Guano

Stairway to Heaven (If Heaven Is Monkey Humpers)

THE SCENE: Low 30’s. Distinct lack of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x TN Rocking Chair IC
5x Cherry Pickers IC
10x Hindurkins IC
Calfkiller (5 sets of 20 calf raises, punctuated with 25%, 50%, 75%, and AYG runs across the parking lot)

THA-THANG:

Mosey through the parking lots toward Success Drive entrance.
Stop at steep hill for 7’s: Burpees and Squat Jumps.
Audible after the first trip up the hill… There’s seeding and landscap netting up there!
Mosey on around to a clear hill and continue with 7s

Continue mosey to the Success Drive entrance, Al Gore for the 6 and then 10 Merkins OYO

Head across the street to the alley and stairway behind the strip mall.
Partner up, one PAX at the top, one at the bottom.
Partner at top starts exercise, partner at bottom runs up the stairs and immediately back down.
At the bottom, call for battle buddy by name and do reps of exercise until battle buddy completes stair run and calls.
Stick with same exercise until Q calls out next exercise, at which time upper and lower PAX swap places.
Exercises:
Merkins
Monkey Humpers
LBCs
8-count Body Builders

Head back toward the AO…

Stop in front of the Zaxby’s in a well-lit area
Line up on the sidewalk facing the restaurant – 15x 4ct Monkey Humpers IC!

Back across the street… Hey, there’s a pile of bricks! Everyone grab 2 for some impromptu shoulder work!

Finally back to the AO

MARY:
Just enough time to row our boats gently down the stream a few times…
COUNT-OFF & NAME-O-RAMA
12 PAX killed it today!
CIRCLE OF TRUST/BOM:
So yesterday had quite a few instances of suck. Nothing awful, but kinda one of those days. Late leaving the house because we had to prep for a last-minute showing. Got a call from Doggy Camp that the dog has diarrhea and needs to go to the vet. Leave work and go sit at the vet for a couple hours. Turns out she’s contagious and can’t go back for a week, so there goes my lunch for the next week. Take her home, back to work, stay late, come home, clean up diarrhea…

I say all that not to have a pity party for me, but to point out kind of how minor all that stuff is in the big picture… However, the biggest suck turned out to be my attitude. I was convicted by something I saw on Facebook of all places. Just a little platitude on a cloud background, but it was appropriate, and it rang true: You can’t always choose your circumstances, but you CAN always choose how you react to them. I had reacted poorly. Selfishly. I didn’t come out and blow up in some way I would regret later, but I just seethed away inside. It’s pride. It’s sin. And it just eats away at your soul, taking your eyes off the mark.

So don’t let things control you. Take control. Choose how you react when the crap hits the fan (or splatters on the wall, as the case may be).

MOLESKIN:
Bittersweet Q this morning… It’s great to lead a great group of HIMs, but hate that the opportunity came at Bagger’s expense. Speedy recovery to you, Sir!
ANNOUNCEMENTS:
Town of Farragut Shamrock Ball (father/daughter).
Official launch coming up for the Quacken (Fountain City) coming March 1

March to Golgotha

THE SCENE: Low 40’s with a little drizzle for shizzle.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, LBAC(F), LBAC(B), Tempo Squats, Mountain Climbers
THA-THANG:
PAX were instructed to choose from a cornucopia of albatrosses to carry throughout the workout: we had an assortment of CMUs, Kettle Bells, Dumbbells, Wood Logs, and Sand Bags.  Once everyone had a “friend,” the fun began:

  • Slowsy to brick parking lot by the strip center, perform 25 weighted squats, put down the weight and run to opposite side of parking lot, perform 2 double burpees, run back and pick weight back up.
  • We continued this cycle of activity, making our way to the summit of Jucomanjaro for 5 double Burpees (Slowsy with weight, perform exercise, run to next stopping point for burpees, run back to get weight, rinse and repeat).
  • Exercises Performed at the various stops: Squats (x25), Merkins (x25), Monkey Humpers (x25), Push Press (x25), Rows (x25), Smurf Jacks (x25).
  • Carry Weight Back to AO

MARY:
Cashed out with 4ct Flutter Kicks (x50).
COUNT-OFF & NAME-O-RAMA
14 strong.

CIRCLE OF TRUST/BOM:
Q shared a history lesson at top of Jucomanjaro – the cross carried by Christ to Golgotha (place of crucifixion) weighed about 300lbs in totality, with the cross beam (the piece he most likely carried himself up the hill) weighing about 100lbs (according to most historians).  The distance He traveled to Golgotha was 2,000 feet and this path is currently a place for Christian pilgrimage.  It just so happens that 2,000 feet equates to 666 yards (the biblical number for Satan), demonstrating God’s perfect plan and Jesus’ overcoming of Satan at the Cross.  Pretty amazing.

If you want to know how much God loves you, you don’t have to look any further than the Cross. One of the things that keeps us from accepting God’s love and becoming more like him is pride.  Pride is the root source of all or most sin.  Q shared one practical way to battle pride: pray for others.  Looking back at your prayer life, what percentage of prayers would you estimate were about you (Lord, give me wisdom, Lord – protect me and my family, Lord – help me get this promotion, etc.)?  The Lord knows what you need.  Focus your prayer life on praying for others.  This is a great starting point for winning the battle against pride, turning from ourselves and focusing on others (like Christ).
MOLESKIN:
Special thanks to Booster, Bartman, Doubtfire, Spotter, and anyone else who brought some weight to the party.  Extra Credit to Pre-Ruck/Run Crew – Spotter, Waxjob, Doubtfire, Bagger, Erector, and Archie
ANNOUNCEMENTS:

None.

Go Diego Go!

THE SCENE: Rainy, wet, too warm for February
F3 WELCOME & DISCLAIMER  Yep
WARM-O-RAMA:
10 – Cherry Pickers, 15 – Rockettes, 10 – Windmills, 10 – Merkins OYO

THA-THANG:
Mosey to large West parking lot.

Belch across the parking lot stopping on every parking row for 5 tempo merkins. Wait for 6 to finish and sprint to the next line. 8 rows covered in total.

Mosey to the coupon pile and partner up. Each team grabbed one CMU and headed to the maintenance parking lot for some fun.

Dora’s cousin Diego made an appearance. Each team completed the following:

  • 100 – Merkins
  • 150 – CMU Overhead Press
  • 200 – LBC
  • 250 – CMU Curls
  • 300 – CMU Squats

One HIM performed the exercises while their battle buddy completed suicides across the parking lot with three stops. The PAX went above and beyond my expectations and knocked out Diego with minutes to spare.

Mosey back to the AO.

MARY:
No time. Diego was a beast.

COUNT-OFF & NAME-O-RAMA
7 HIMs didn’t let a little rain scare them away. No FNGs
CIRCLE OF TRUST/BOM:
IWhen faced with a problem that seems insurmountable, take a step back and attack it one piece at a time. As Booster said, “You eat an elephant one bite at a time.” Don’t doubt your abilities when faced with trials in life, use those trials to grow and you will be better for it.
MOLESKIN:
Shoutout to Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. Bagger has gotten word that his job in Atlanta is finally coming through and he will be moving in the coming month. It will be sad to see him move on, but we’re all excited for him as well.
ANNOUNCEMENTS:
The CSAUP is this Saturday at the Bomb Shelter. Start time is 6am and projected finish is 10-10:15am.

Blessed CMU

THE SCENE: 45 deg. Foggy but not soggy.
F3 WELCOME & DISCLAIMER: Welcome + No pro + Free + Injury Mindfulness
WARM-O-RAMA:
SSH + Windmills + Cherry Pickers +
Partner up for some tough-mudder exercises https://www.instagram.com/p/BtQpsB-lkCl/:

  • Reverse Lunge (Iron mikeish) & Leg Lifts
  • Merkins & Claps
  • Plank & reverse Lunge

Blessed CMUs:
Enroute to CMU pile and mulch pile: Bear Crawls, Crab walks, Side Straddles, Kereeoke, Bernie, Zombie mosey.
Grab CMU take to Mulch pile.

Teams of Three do these:

  • Run over three mulch mounds with CMU as a relay – as other team member does SSH
  • Run over three mulch mounds with CMU as a relay – as other team member does Big Boy situps
  • Run over three mulch mounds with CMU as a relay – as other team member does SQUATS

Over at Sand Volley ball court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.

Carry CMU to Soccer field.
100 Sprint from Goal to Goal on soccer field without CMU. 2X.

Back to AO.
MARY:

For this song  Lyrics https://www.google.com/search?q=david+crowder+I%27m+blessed+lyrics&oq=david+crowder+I%27m+blessed+lyrics&aqs=chrome..69i57.8416j0j4&sourceid=chrome&ie=UTF-8

Stay in a plank the whole song.
When he says “My God is able” put right arm to sky and back to plank.
When he says “My God is good” put left arm to sky and back to plank.
When he says Blessed or blessing do a merkin.
When he says The days of the week, cycle through Freddy Mercuruies ending with a High Leg lift to the Sky on “All day Sunday”.

COUNT-OFF & NAME-O-RAMA
13 HIMS.
CIRCLE OF TRUST/BOM:
In being at a funeral this past week, death was constantly on my mind. Be sure to count every breath and heart beat as a blessing. Rest assured they are numbered.

ANNOUNCEMENTS:
Congrats on The Oak Ridge Men getting a brand new AO up and running tomorrow!!! Can’t wait !! It’s gonna be awesome!

Time, Talent & Treasures – We All Have Some!

THE SCENE: 31 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Morrocan Night Club X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Tempo Squats (IC) 4 CT
  • Hand release Merkins X 10 (OY)
  • 5 Burpees (OYO)
  • Karaoke back and forth across the parking lot
  • Easy, Slow, Medium & Fast Sprints
  • Mosey

THA-THANG:

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1
  • Mosey

 Side of Alexander Building – partner up

  • One partner does 30 calf raises, 15 pullups & sprints across the parking lot
  • Other partner does 10 CMU curls, squats, press & tricep extension until other partner returns
  • Rinse & Repeat
  • Mosey

AO Parking Lot 

  • 5 burpees at each parking stripe
  • Rinse & Repeat

MARY:

  • 8 Count Body Builders X 10
  • Flutter Kicks 20 (IC)
  • Hello Dollies 20 (IC)

COUNT-OFF & NAME-O-RAMA

16 HIMs today – Chaco, Doubtfire, Erector, Farva, Fast-N-Easy, Frostbite, Ghost Rider, Guano, Judge Judy, Kenjo, Pink Eye, Rocket,  Snaggletooth, Spotter, Trolley and Booster

CIRCLE OF TRUST/BOM:

Money can be used for good or evil. It can help us feed our family, help others or it can consume our lives. There’s nothing wrong with money as long as we aren’t consumed with it. Let’s make 2019 a year we pay off debt, grow our emergency fund, retirement funds, help others AND try to vacation and have a few nice toys!

We can enjoy our lives while using our time, talents & treasures to serve others!

Ecclesiastes 5:10 Whoever loves money never has enough; whoever loves wealth is never satisfied with their income. This too is meaningless.

Proverbs 13:11 Dishonest money dwindles away, but whoever gathers money little by little makes it grow.

Hebrews 13:5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.

Matthew 6:24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

1 Timothy 6:10  For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.

1 Timothy 6:17-19  17 Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment  18 Command them to do good, to be rich in good deeds, and to be generous and willing to share. 19 In this way they will lay up treasure for themselves as a firm foundation for the coming age, so that they may take hold of the life that is truly life.

MOLESKIN:

Thank you everyone for bringing so many snacks for the Wesley House! Have a great weekend!

ANNOUNCEMENTS:

  • Oak Ridge AO launches Tuesday
  • CSAUP at the Bombshelter is on the 9th
  • Wesley House workout w/ the kids is on the 20th
  • Hardship Hill is in May (sign up)