F3 Knoxville

Tag: Junk

Truck Ruck

THE SCENE: 29 but not cold enough for Peachfuzz to wear sleeves
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Rucks on

Mtn Climbers x 20 IC

Wide Merkins x 8 IC

Tempo Squats x 10 IC

Take the 2 – 50# pipes and the 60# sand bag and walk the long way to the softball bleachers

THA-THANG:

With the ruck on

  • Step Ups x 20 (10 each leg)
  • Derkins x 10
  • Incline Merkin x 10

Take Rucks off

4 Men per team, 2 teams

  • 1 man carry 2 rucks up the hill and back
  • Other men use Pipes, sandbags and rucks and do AMRAP of Curls, Presses, Squats, BBS rotating when the man gets back from the hill
  • 2x

Finish with 2 more laps around park

MARY:
No Mary
COUNT-OFF & NAME-O-RAMA
I-beam, Waxjob, Mayberry, junk, Toto, Tank, Peachfuzz
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

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

BB: 16 strong at the Dog Pound

THE SCENE: Bright and early, 38 degrees at start but it got warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 “4 count” side straddle hops,

50 merkins,

20 “4 count” mountain climbers

20 “4 count” plank merkins

mosey to outhouse for 40 step ups

THA-THANG:

Mosey to the bottom of the steps

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

Recover with plank

Mosey towards Matterhorn with 10 burpees 1/2 way there

Lunge halfway up hill w sprint to the top

To the Pavilon for 20 pull-ups, 20 decline merkins, and 20 dipS

MARY:
Mosey back to the AO for:

20 “4 count” American Hammers”

50 bicycle kicks

50 baby crunches

20 “4 count” Hello Dolly’s”

40 Merkins

COUNT-OFF & NAME-O-RAMA
16 Strong, flute loop, detention, ratchet, butters, doubtfire, peach fuzz, ribbed, tank, junk, buehler, scooter, shooter, lady fingers, frosty, lazy boy, eyebeam

CIRCLE OF TRUST/BOM:
10% of us is visible to the whole world.  The other 90% (everything that goes on in our hearts and minds) is only known to us and God.  Is there stuff going on in our 90% that we want changed?  If so, working harder and trying to come up with the power on our own to change the big stuff that needs to be changed is a fruitless, exhausting effort that most likely won’t work.  The answer:  “Desperate Prayer”.  Go to God in authentic surrendered desperation and ask Him to release His Spirit to work in you – get specific on what you want changed, and get desperate, and do it regularly, and see what happens.  Praise Him.
MOLESKIN:
Pray for Mayberry’s family, Praise for Ratchet’s parents
ANNOUNCEMENTS:

You just thought it was bad, then Paula showed up

THE SCENE: 32, cold & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Merkins IC x 6
  • Tempo Squats IC x 10
  • This/that stretch
  • Good morning stretch

THA-THANG:

  1. Reverse Ladder
    • Do the following exercises in descending order.  Once you’re finished box jump up the concrete bleachers & run to the top of the hill.   Rinse & repeat eliminating the lowest number exercise until you’re left with only calf raises.
      • 15 calf raises
      • 14 superman swims
      • 13 decline merkins
      • 12 squats
      • 11 American hammers (4 ct)
      • 10 thrust merkins
      • 9 reverse lunge (each leg)
      • 8 box cutters
      • 7 burpees
      • 6 squat jumps
      • 5 side crunch (each side)
      • 4 incline merkins
      • 3 iron mikes (4 ct)
      • 2 big boy situps
      • 1 ultimate merkin
  2. Paula Abdul (2 steps forward, 1 step back)
    • Line up in parking lot.
    • Bear crawl 2 parking spaces forward, do 10 Carolina dry docks
    • Crawl bear 1 parking space backward, do 10 Carolina dry docks
    • rinse/repeat until you get to the basketball goal
      • audible was quickly called and we backed it down to 5 CDD each time….shoulders were on fire!

MARY:
No mary today….plenty of ab work throughout the main workout.

COUNT-OFF & NAME-O-RAMA
13 PAX:  Mayberry, Choir Boy, I-Beam, Booger, Toto, Swirlie, Shooter, Showcase, La-Z-Boy, Tank, Junk, Mr Clean, Bartman

CIRCLE OF TRUST/BOM:
I recently heard something on the radio that absolutely pierced my heart.  The speaker asked the following question:  If God answered every one of the prayers you’ve prayed over the past few months and gave you everything you’ve asked for, who’s life would be changed other than your own?  That hit me hard because I can be extremely selfish in my prayer life and focus on only myself and my problems.  As a Christian man I need to be more intentional about praying for Gods will in other people’s lives.  Who are you praying for intentionally?  Your wife?  Your kids?  Your boss?  Co-workers?  Missionaries?  When you pray is there a selfish motive behind what you’re asking for?  Christ tells us to pray for His will to be done.  My goal is to remember that when I come before the Lord in prayer.  Also to remember who I’m talking to and that there is a much bigger world out there that needs a loving savior the same as I do.

MOLESKIN:
Paula Abdul may have become the most hated woman on the planet this morning.   She really brought out the mumblechatter!

ANNOUNCEMENTS:
3rd F event at the Outlook

What 2403 means to me…

THE SCENE: 35 chilly and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse, battle buddy up, grab your CMU and head to the hockey rink
THA-THANG:
What 2403 means to me…

Dora style

  • 100 Burpees/farmer carry
  • 200 BBS/farmer carry
  • 300 Bent over Row/run
  • 400 Merkins/run
  • 500 Squats with CMU if possible
  • 400 Gas pumps/farmer carry
  • 300 Curls/run
  • 200 Over head press/run
  • 3 Burpees

COUNT-OFF & NAME-O-RAMA
Welcom FNG Blowhole
CIRCLE OF TRUST/BOM:
On December 7, 1941 American’s on the east coast woke up to learn that the Japanese had lead an unprovoked attack on our country.  It was later learned that in the attack 2403 Americans were killed.  And our country went to war.

The attack caused thousands upon thousands of men to volunteer to go out and defend their country, states, cities, families and ways of life.  Gallantry was seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, or maybe a few close to us like wives and kids.  We live to make money, buy a house, drive a fast car, or sometimes old car…  But rarely do we live for each other and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends.  Time after time these men jumped on grenades, charged enemy entrenchments, and gave their lives so others could live.  They died for their friends.

That makes me think of F3 and the friends I have made here, but also of John 15:13 where Jesus says:

“Greater love has no on than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means because He died for our sins He knows all of us intimately.  Which means we are all His friends.

MOLESKIN:
If you didn’t get your reps in do them.  Not for me but for the 2403.

PRAYER REQUESTS:
Ratchet’s in-laws who lost their home in the fire in CA.

Mayberry’s grandmother who is headed to hospice.  And his Dad and Aunt as they prep for that.

All our brothers who were missing in the gloom this morning.

Fabulous 40

THE SCENE: 50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse

Motivator

40 Merkins

40 Squats

40 BBS

THA-THANG:
Mosey back to the outhouse

40 Box jumps

40 Dips

Mosey to the Matterhorn

40 V-ups

40 CDDS

Mosey to the pav-a-lon

40 Pull ups

40 Floor wipers

Mosey back to the rock pile

40 curls

40 tri extensions

40 goblet squats

40 bent over row

MARY:
40 American hammers

40 mtn climbers

40 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As you can tell I turn 40 today which means I have had many years to do the things I wanted to do.  I haven’t got them all done, but I have been fortunate to do quite a few.  In the same sense my 90 year old grandmother is currently lying in a hospital and most likely going to hospice.  I do not think she got to do all the things she wanted to do.  I think she has led a good and happy life, but I think there was other things, other adventures, or other experiences that she wanted to do.  Let this be a reminder to all of you do not put off the things you want to do until later.  We are not guaranteed any definite time on this earth, so make the most of it.  Hug your wives and kids, but also get out there and live your life.

 

Also welcome Abscess Jr…. aka Sleepwalker.