F3 Knoxville

Tag: Hammy

Thank the Corp

THE SCENE: warm…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats x15

Wall sits 20 count

Inch worm across grinder

X20 overhead claps

THA-THANG:
Marine Corp PT Test- sorry Scout!

  • 5 pull ups
  • 15 merkins
  • 30 BBS
  • Lap from grinder to wood bridge, to troll bridge & back up

MARY:
Tuba from San Antonio joined us this morning.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: 

wanted to do the marine Pt test after discussing it at coffeeteria with Peach & Drifter. When at the Arsenal for Christmas Eve, I stayed quiet but those families who couldn’t be together for the holidays was heavy on my mind and wanted to bring that out today.

War brings out the worst and the best in people. Wars do not make men great, but they do bring out the greatness in good men.

Prayer notes:

Think about those serving and can’t be with their families during the holidays. Think about the children who don’t have families. Think about the parents who don’t have children.

ANNOUNCEMENTS:
Hammy has Q Thursday. RadioShack made it out after a 4 month hiatus of nursing a baseball injury with Espy & Taco. Tuba plans to come back.

12 Daze Too

THE SCENE: Clear skies, calm wind, 27 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Little baby arm circles
THA-THANG:

Mosey with a CMU to the trailhead by the pavilion.  At each of the upcoming light poles is a piece of paper.  Run to the first pole with the CME and do the first exercise.  Leave the CMU behind, return to start, and do 12 reps of exercise 1.  Run back to the first pole, pick up your CMU, carry it to pole #2 and do the second exercise and the first exercise.  Leave the CMU behind, return to start, and do 12 reps of exercise 2.  Continue the pattern until all 12 exercises are performed at light pole #12.  Finally return to the Grinder for a time of Mary.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (2/side)

5x CMU Swings

6x Upright Rows

7x Goblet Squats

8x Triceps Extensions

9x Curls

10x Lawn Mowers (per arm)

11x Bent Rows

12x Dips

Home Base Exercises

(12x Each)

  1. Dry Docks
  2. Iron Mike Squats
  3. Body Builders
  4. WWII Situps
  5. Shoulder Taps (4 ct)
  6. Squat Jumps
  7. SSH (4 ct)
  8. Plank Jacks (4 ct)
  9. Box Cutters
  10. Merkins
  11. Flutter Kicks (4 ct)
  12. Mountain Climbers (4 ct)

Unfortunately we ran out of time.  No one completed the 12 Daze.  Better suited for an hour long Saturday beatdown.

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
8 HIMs including FNG Grouch (Danny Lupisella) plus 2.0 Webelo
CIRCLE OF TRUST/BOM:
Julie has always made comments that the best gift is to have her family around her on special occasions like her birthday.  I was able to experience how much she meant that recently as she celebrated her 70th birthday last week.

My daughter, who lives in Northern Virginia with her family, organized a birthday party with her two brothers for Julie last Thursday, two days before her birthday on Saturday, December 18th.  We met at a nice local restaurant with our children, spouses, and 7 grandkids.  There were a total of 15 of us.  It was a total surprise to Julie as she walked into the room and, in an instant, I could tell that it meant the world to her.  As Julie has always said, it was the best present she could have received.

There were many great things about the evening but perhaps one of the more noteworthy is that I never saw anyone looking at or playing with their phones.  Everyone focused on Julie and each other.  Everyone was tuned in and enjoying each others company.

Most of us will have some sort of family gathering over the coming days.  Too often, and I’m a guilty party, phones and other electronic devices distract us and keep us from really connecting.  As HIMs lets not let that happen in our own behavior and as leaders lets see if we can make a difference in others around us.

Merry Christmas!  May the Lord bless you and keep you, may His face look down on you and give you peace.

MOLESKIN:
Prayers for Drifter as he travels over Christmas.  Prayers for 3 year Hunter recently diagnosed with cancer.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blurry deck

THE SCENE: 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rep sleepy wanted to do a few burpees, we did 3
THA-THANG:
Deck of cards

  • 2-5 suicides based on number draw.
  • Diamond-big boys
  • Hearts -merkins
  • Clubs-curls /4ct
  • Spades -squat jumps . Squat to sit on bench , jump up ….
  • face cards 15 reps , ace 20 reps .

We finished the whole deck, last 3 cards where suicides , always a crowd pleaser !
MARY:
Chest press 20 ic 4ct, lbcx20 4ct
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
Accountability for us as an AO. We need more of it
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Winter Wonderland

THE SCENE: Warmest day this week but still plenty of gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25; Tempo Squat x10; Tempo Merkin x10; Australian Snow Angel x10

THA-THANG:
Pax rolled 12 sided dice to determine what exercise they would be doing

  • 1 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 2 – Elf on a Shelf x10
  • 3 – Santa’s Workshop Stairs x3
  • 4 – Australian Snow Angel x10
  • 5 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 6 – Elf on a Shelf x20
  • 7 – Santa’s Workshop Stairs x7
  • 8 – Australian Snow Angel x20
  • 9 – Polar Bear Crawl to cone and Crawl Polar Bear back
  • 10 – Elf on a Shelf x30
  • 11 – Santa’s Workshop Stairs x11
  • 12 – Australian Snow Angel x30

MARY:
LBCs for time

COUNT-OFF & NAME-O-RAMA
9 had fun in a Winter Wonderland

CIRCLE OF TRUST/BOM:
Be as committed to sharing Jesus with others as you are about sharing F3 or your hobbies with others

MOLESKIN:
Pray for Toad and his family

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Cold Day in Uno

THE SCENE: 28 degrees of F3 bliss.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry Pickers x 10

LBAC x 10 (forwards and backwards)

Iron inchworm of Death – Pax lined up head to toe with CMUs and bearcrawled the prescribed distance while dragging their blocks.
THA-THANG:
Your workout destination was determined by the lovely color of the Uno card of your choice.

  • Blue – mosey to the bottom of the troll bridge and perform the number of blockees on the card.
  • Yellow – mosey to the short apex and do the number of thrusters on the card.
  • Red – mosey to the stairwell with your CMU and do however many rounds indicated by the card.
  • Green – stay on the grinder and murder bunny to the other set of cones. When you reach the cones, do the number of Big Boys on the card.
  • Penalty cards were as follows:
    • Draw 2 – go to the color prescribed and to 20 of the exercise.
    • Skip – go to the color location and do 10 of the exercise. Skip with your CMU back.
    • Reverse – go to the location from the color of the card, and do 10 plank jacks on your block.
    • Wild – go to the short apex, do 10 curls, then murder bunny the path back to the stairs.
    • Draw 4 wild – go to the troll bridge and do 40 grave diggers.

MARY:
Flutterkicks and Hello Dollys for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 1:27-30 – ”

  • 27 Only vlet your manner of life be wworthy8 of the gospel of Christ, so that whether I come and see you or am absent, I may hear of you xthat you are standing firm in one spirit, with yone mind zstriving side by side for the faith of the gospel, 28 and not frightened in anything by your opponents. This is aa clear sign to them of their destruction, but bof your salvation, and that from God. 29 For cit has been granted to you that for the sake of Christ you should not only believe in him but also bsuffer for his sake, 30 engaged in the same dconflict that eyou saw I had and now hear that I still have.”
  • It seems like whenever I give the devo, I am always talking about suffering, and so I did again. The point of reading the above verses is that not all suffering is bad. When we approach some of the best things in life, we find that they are difficult. It doesn’t matter if it is F3, marriage, parenting, or just trying to live out your faith. In one of my favorite shows called Yellowstone (I know, I’m terrible), a class A screwup is trying to learn how to be a cowboy on the Dutton Ranch. He makes a comment to an older cowboy that was something like this, “I’m not sure I’m cut out for this.” He said this because of the difficulty he was facing. He was learning how to suffer well. The older cowboy responded, “It’s not something people are cut out for. This is something that is cut into you.” Sure we might face difficult moments, but the greatest things life are not easy. It is a privilege to suffer sometimes, indeed most of the time if we do it in such a way that honors Christ. God bless you men.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.