F3 Knoxville

Tag: Hands

Giving in Thanks

THE SCENE: Beautiful and sunny day, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Pinto Twists, 10 Windmills, Gobble Trot around the parking lot, 7 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward.
THA-THANG:
Mosey on trail toward Mt. Everest but stop halfway for 20 American Hammers.

Continue mosey to base of Mt. Everest.  We will do 10 Tempo Merkins and 10 Tempo Squats.  We will then run to top of Everest.  At top we will do 30 Baby Crunches, 20 Hello Dollies and 10 Shoulder Taps.

Mosey to Shaded Parking Lot across street from Northern Ball Park Entrance Parking Lot.  We will do 20 Flutter Kicks.

Mosey to Caribbean Parking Lot.  We will run a U shape around parking lot stopping at every 3 islands to do exercises.  Those getting to end of U first will sweep men back.  Here are the exercises:

  • 20 Smurf Jacks
  • 10 Hand Release Merkins
  • 20 Bicycle Kicks (4 ct)

Mosey go grassy area by first ballpark off of Northern Ball Fields entrance.  We will play a game of 10 second huddle football (no more than a ten second huddle between plays).  The game will be touch with one blitz allowed per four down and only mid field being a first down mark.

COUNT-OFF & NAME-O-RAMA
29 men/boys with one FNG, 5-year-old Jack, son of Lunch Money.  Jack now has the F3 name of Turkey Gobbler!
CIRCLE OF TRUST/BOM:

I had the opportunity to look at some quotes from Presidents that each made on Thanksgiving Day.  I was struck by how many, in giving gratitude for the way our nation has prospered, also gave attention to the need to give to others, particularly the less fortunate.  I will quote from two of those presidents:

Calvin Coolidge 1925:

 “As we have grown and prospered in material things, so also should we progress in moral and spiritual things. We are a God-fearing people who should set ourselves against evil and strive for righteousness in living, and observing the Golden Rule we should from our abundance help and serve those less fortunately placed. We should bow in gratitude to God for His many favors.”

Ronald Reagan 1981:

“In this spirit, Thanksgiving has become a day when Americans extend a helping hand to the less fortunate. Long before there was a government welfare program, this spirit of voluntary giving was ingrained in the American character. Americans have always understood that, truly, one must give in order to receive. This should be a day of giving as well as a day of thanks.”

To give to others is an American call and certainly a call for F3.  I am proud of F3 for the principal we attempt to follow of giving to the community and those in need.  I have been struck by the way are N’antans, currently Judge Judy and formerly Abscess and Cap’n Crunch have made that a mission of F3 Knoxville.  Let us keep the spirit of giving in our hearts as we give thanks for our blessings.

MOLESKIN:
Prayers for Pinto, for Ribbed’s wife as she goes through surgery for removal of tumor by spine on Dec 14, for Curveball and his wife as they head to Florida on Saturday for surgery she will have there early next week, for the wonderful woman that F3 helped clean shelves in her garage last week, and for the lonely and isolated in our country on this Thanksgiving Day.

Fear the Cardboard

THE SCENE: Mid 30s, clear and calm. Not too many more days until all the leaves are gone and the AO is clean again…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Tempo Merkins x10 IC
Crabettes x10 IC
LBAC x10 IC each way
Tempo Squats x10

THA-THANG:
Grab a CMU and circle up.
Bunch of dudes today, so a few (including YHC) were resigned to Murder Blocks. I gotta get a weight on those things.

Working independently today. Not a race, concentrate on form!

Cardboard wienkie as follows:

15 Up & Over Merkins (L+R=1)
30 Upright Row
20 Squat Thrust
30 Curls
30 Tri Ext
30 CMU LBC
30 CMU Swing
20 Hand-Release Derkin
20 Lawn Mowers (each side)
15 Twist Lunge (each leg)
20 OHP each arm (or 50 with both arms)
20 ALPOs
20 V-ups
Total reps add to 500… But start over at the top when you finish.
No running on the schedule today, but take a lap any time you need one.

MARY:
10x LBC IC. Felt super easy without the blocks.
COUNT-OFF & NAME-O-RAMA
Lucky 13 for today’s 500 o’ fun!
CIRCLE OF TRUST/BOM:
Short. Doesn’t mean it’s easy:
Be kind to one another, tenderhearted, forgiving one another, even as God for Christ’s sake has forgiven you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Coat drive still ongoing! Check out the new Service Opportunities channel on Slack

Thanks a Lot!

THE SCENE: Great morning for November.  55 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 10 4ct SSH Right Leg only then switch to Left Leg only.  20 regular SSH on 4ct.  Windmills x8 , Tempo Merkin x10, 8 Cherry pickers
THA-THANG:
CMUesday so grab a CMU…Perform 10 4ct OH Press, Curls, Right Arm Mowers, Left Arm Mowers, and LBC’s with CMU overhead then…

Mosey to Little Everest, Bernie up, 5 Burpees at the top…

Mosey to Cardiac, On way down 10 decline merkins at fist light pole, first bend, second bend, and bottom light pole.  On way back up do inclines instead.  Rinse and Repeat back to CMU’s.

 

MARY:
Back in time for a minute of Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA
Psalms 69:13

Then I will praise God’s name with signing, and I will honor him with thanksgiving.

 

It’s easy to be negative and pass all that as going on as such.  Being positive is a mindset.  Get up every day and list 5 things you’re thankful for.

No Choice

THE SCENE: Clear, moony, and hovering around freezing. Perfect beatdown weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x TN rocking Chair IC
20x Mountain Climber IC
10x Tempo Merkins IC
15x LBAC each way
15x Grady Corns
Run up to the top of the hill and back down, concentrating on getting circulation to the fingers
THA-THANG:
Even though it’s election day, I’m not handing out choices except for one: Do it or don’t.

Head to the pile and pick up a cold murder block – The solid, extra-heavy ones. No counting reps today, concentrate on the heavy weight and form!
Pair up in groups of 3.
One PAX at each end of the parking lot doing reps until relieved by the third running between. At the middle of the parking lot, do one hand-release blockee.
Once each PAX has done both top exercises, run together to the top of the hill to let the fingers warm up.

BBS/Calf Raise
Run
Lunge/OHP
Run
Tricep Ext/Bent Row
Run
Squat/Derkin
Run
Curl/Stepup
Run

MARY:
Less than a minute left… Cash out with Merkins!
COUNT-OFF & NAME-O-RAMA
10 men killed this murder block beatdown.
CIRCLE OF TRUST/BOM:
No matter who wins the election today, about half the country is saying that will be the worst possible thing that could happen to America. But as we head into today and especially the evening, I want to leave you with encouragement from the Word:

Proverbs 21:1 –
The king’s heart is a stream of water in the hand of the Lord;
he turns it wherever he will.
Proverbs 19:21 –
Many are the plans in the mind of a man,
but it is the purpose of the Lord that will stand.

So what then should we do? 1 Timothy 2:1-4 tells us:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

Note that it says “Thanksgivings” for “all people”…. Not for your guy if he wins, but all.

MOLESKIN:
Tried to be a benevolent dictator today and not keep those fingers in contact with cold concrete for too long…
ANNOUNCEMENTS:
RSVP for the 5th Anniversary Convergence and Breakfast on Saturday!

The Skunk Biscuit

THE SCENE: Man, one day it’s chilly.  The next day it’s muggy and humid.  This was one of those days.
F3 WELCOME & DISCLAIMER: Yep. Did that.
WARM-O-RAMA:
So, I picked up this Q basically as I went to bed since nobody else had.  I’m off the cuff here boys.  Some side straddle hops, some cherry pickers, some imperial squat walkers.  That’s about it.  Let’s mosey.

THA-THANG:
Mosey to Circus Maximus for a Baby Sea Biscuit

  • 10 Burpees; 20 Merkins; 30 LBCs, 40 squats, run a lap;
  • Repeat above reps, run 2 laps;
  • Again, run 3 laps;
  • Ditto, run 4 laps.
  • At this point, a true Sea Biscuit requires us to move back down the ladder, but the friendly neighborhood skunk made an appearance and decided to hang out in the middle of the CM oval.  Maybe he reserved it before we did?  At any rate, we called an audible at that point and moseyed back to the foot of baby Everest.
  • With some time left, let’s sprint to the top, 5 man makers (or is it body builders?) and back down for 20 squats.  Do it again, but Bernie up the hill.  Repeat this series one more time.

MARY:
Circle drills with Ring of Fire Merkins.  Each takes a turn doing 2 merkins, but alternating holding plank and 6 inches low with each turn.  Then Howling Monkeys, then Hands of Time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From 2 Corinthians 12:8-10:  8 Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.

Don’t be afraid to show vulnerability.  The Lord is with you and makes you stronger because of it, and that brings glory to Him.
MOLESKIN:

ANNOUNCEMENTS:
Convergence for 5 year anniversary. Nov. 7 – Asylum.