F3 Knoxville

Tag: KY

Getting Back to the Basics

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Arm Circles x10 IC (each direction)
  • Imperial Walkers x10 IC

THA-THANG:
Split into two groups since we had 12. Moses took half and I took the other. One group ran to Mt. Suckmore while the other went to the Educator.

Start at the bottom of the hill, do 10 reps, run to top and do 9, back down and do 8, etc…. get all the way down to 1. Then move onto the next exercise and start the rep count over.

  • Merkins
  • BBS
  • Burpees
  • Squats

MARY:
Return back to AO and repeat the following until time is up: (roughly 5 minutes)

  • 20 BBS
  • 20 Flutter kicks (4 count)
  • 20 Hello Dolly’s (4 count)

COUNT-OFF & NAME-O-RAMA
12 men showed up for the return of F3!
CIRCLE OF TRUST/BOM:

From Jeremiah 31:2 – “The people who survived the sword found grace in the wilderness”.

We have all been under a new “sword” with some changing job situations, being at home more often around spouses and family, and being restricted to where we can go. It’s hard to adjust to, but we will find our grace in the new wilderness we are experiencing through God.

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

The Impossible 11s

THE SCENE: 50ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Cherry Pickers x8 IC
  • Little of this and that

THA-THANG:
Mosey over to Waxjob Hill/Tennis courts w/ CMU

11’s on the Hill

  • Hand Release Burpees at the bottom
  • Peter Parker Pushups at the top

Each time you do the exercise at the bottom and top, run over to the tennis courts for:

  • 20 Merkins
  • 20 CMU Swings
  • 20 Curls
  • 20 Deadlift to Press
  • 20 Flutter Kicks
  • 20 Squats
  • Lunge across 1st tennis court, broad jump across 2nd, lunge across 3rd, broad jump across 4th.

Then you may continue on to the next round of your 11’s

MARY:

  • 20 BBS
  • 6 inch leg hold until time runs out

COUNT-OFF & NAME-O-RAMA
7 Total, FNG McGruber!
CIRCLE OF TRUST/BOM:

Lots of panic and stress going on in the world right now. Be smart, listen to science and facts, don’t allow media coverage to send you into a spiral with the intense headlines they use to get views.

So far, no one has contracted the virus from breathing the fresh mountain air we get to enjoy. Get out and do something! (just dont lick other people)

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

JUCO Redux

THE SCENE: 54 degrees F, 81% humidity, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Walkout merkin plank stretch with Peter Parkers, Windmills
THA-THANG:
Dora:

Partner #1 starts the following:

  • 200 CMU thrusters
  • 200 CMU curls
  • 200 CMU triceps extensions
  • 200 Merkins

Partner #2 runs to the scrapyard, performs 20 WWII sit-ups and either 5 pull-ups or 10 inverted pull-ups, runs back, and then swaps with Partner #1.  Restart at thrusters if time allows.

MARY:
20 box cutters, 30 crunches, 15 box cutters, 20 crunches, 10 box cutters, 10 crunches, 5 box cutters, 0 crunches.
COUNT-OFF & NAME-O-RAMA
12 HIMs in attendance
CIRCLE OF TRUST/BOM:
I remember a tour of our smelting operations of Tennessee Operations of ALCOA in 1992 by the president, the technical director (Dick Taylor), controller, and the process technology director.  It was a time to strut our stuff … and to get raked over the coals.  The local management team assembled with the visiting entourage for a wrap-up late in the day to receive feedback.  At one point, Dick Taylor asked Rhea Miller, the carbon plant manager, if he knew that the ceiling of the carbon plant was painted blue at the Massena, New York plant.  The carbon plants are typically a very dusty environment with very fine carbon dust everywhere including the air.  Spending just 15 minutes inside without a respirator will have you blowing black snot for a day or more.

So, lets get back to the question about the blue ceiling in Massena.  Before Rhea could answer Dick’s question, Smelting Manager Dave Musi, quickly stated, “Well, Dick, how do you know that the ceiling in our carbon plant isn’t painted blue?”  Things were quiet for an uncomfortable amount of time … at least long enough for Dick’s face to return to its natural color.

Jesus knows our true colors.  He knows everything about us. As the Bible tells us in Isaiah 64:6, “All of us have become like one who is unclean, and all our righteous acts are like filthy rags; we all shrivel up like a leaf, and like the wind our sins sweep us away.” or in Romans 3:10, “As it is written: “There is no one righteous, not even one;”.

In spite of that, Jesus came to live among us and to provide salvation to all who profess Him as Lord and Savor.  He will wash away our darkness and make us clean.  Two verses that should give us all hope and peace are 1 John 1:7, “But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin.” and 1 John 1:9 “If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”

Confess our sins and walk in the light as we are instructed.  The rewards are worth it.

MOLESKIN:
We pray for Butterfingers’ dad as he recovers from a stroke.  Initial prognosis is very good.
ANNOUNCEMENTS:
3rd F at JUCO on March 28th starting at 7:00 am.

Super Set Tuesday

THE SCENE:  Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH’s 4ct , 5 Cherry Pickers, Tempo Merkins, Lunge to the end of the grind
THA-THANG:
Super  Set   Suicides
4 Sets  15   CMU Curls  Bench Dips to Failure
4 Sets  15   Tri Ceps     Ext Pullups to Failure
4 Sets  15   Squat        High Knees to Failure
4 Sets  20   Single Leg  CMU Jump Overs to Failure
4 Sets  20   Merkins      Inverted Pullups to Failure
4 Sets  20   Overhead Press  Upright Row to Failure

Between set 1 and 2 run to the far cone (cone #1). Between 2 & 3 run to (cone#1) back to start and then to (cone#2)……add a cone each time.  Finish with 4 cones on the last set.

MARY:
Alternate between Scissor Kicks and Dancing Bears……finish with LBC’s

COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Espy, KY, Napster, Pinnochio, Radio Shack, Snorkel, Swayze, Taco
CIRCLE OF TRUST/BOM:

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.

-Dagobert D. Runes

Saturday Super Set Suicides (S3+1?)

THE SCENE: Clear, cold, and frosty (frozen fingers)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH’s 4ct , 7 Cherry Pickers
THA-THANG:
Super Set Suicides
4 Sets 15 CMU Curls  Bench Dips to Failure
4 Sets 15 Tri Ceps     Ext Pullups to Failure
4 Sets 15 Squat        High Knees to Failure
4 Sets 20 Single Leg  CMU Jump Overs to Failure
4 Sets 20 Merkins      Inverted Pullups to Failure
4 Sets 20 Overhead Press  Upright Row to Failure
Run to the cone of the same set and back. Set 1 run to Cone 1,
Set 2 run to Cone 2….

MARY:
Alternate between Scissor Kicks and Peter Parker……finish with LBC’s

COUNT-OFF & NAME-O-RAMA
3 HIMS for Saturday….Butterfingers, Drifter, KY
CIRCLE OF TRUST/BOM:

Psalm 1

1 Blessed is the one
    who does not walk in step with the wicked
or stand in the way that sinners take
    or sit in the company of mockers,
2 but whose delight is in the law of the Lord,
    and who meditates on his law day and night.
3 That person is like a tree planted by streams of water,
    which yields its fruit in season
and whose leaf does not wither—
    whatever they do prospers.

4 Not so the wicked!
    They are like chaff
    that the wind blows away.
5 Therefore the wicked will not stand in the judgment,
    nor sinners in the assembly of the righteous.

6 For the Lord watches over the way of the righteous,
but the way of the wicked leads to destruction.

I wanted to share these verses from Psalms 1, because I sometimes find strength from these words.  In times of struggle when we might feel more like chaff than the tree planted by the stream.  However, if we draw deeply upon our faith we can weather any drought.  I highlighted my favorite verse above.  Hopefully, you can find something here too.

-Butterfingrs