F3 Knoxville

Tag: La-Z-Boy

NO ACQUITTAL

THE SCENE:  20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, High Knees w/Burpees, Tempo Squats, OH Claps
THA-THANG:
6 stations of exercises (20 Merkins, 20 Squats, 20 6inch LBCs, 20 Werkins, 20 Iron Mikes, 20 4ct Freddy Mercury) followed by 2 Burpees per cone (7) going up the hill to MRSA ground zero, one lap around soccer field – rinse n repeat 3 times.

Calve Raise Stairway to Heaven – at stadium, 30 Calve Raises per step up, Slowsly to top of hill and do 20 6inch LBCs, repeat for 2 rounds

MRAP at water station – 20 pull-ups, mosey about 40yrds, 10 Jumping Spiders, repeat with 15, 10, 5 pull-ups.

Jelly Legs at Field 3

Jelly Arms at Field 2

MARY:
One last round thru the 6 stations, 35 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
7 Strong


CIRCLE OF TRUST/BOM:
Life is short. Don’t waste it! We live, we die, then comes Heaven or Hell – depending on how we live our life and the choices we make. If you waste this life, in the end you will LOSE it. The UN-wasted life can be summed up in one concise statement from John Piper: A life not wasted is one spent lovingly serving others in a way that magnifies God’s glory. It’s why you are here.
MOLESKIN:

ANNOUNCEMENTS:

Noonan – 3.15 Miles Tour de Dogpound

THE SCENE:

Warm, about 55F and drizzly – as joked about last night in the “chatter” the rain held off until everyone got in their vehicles – I can only image why, believe!

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

6 SSH deconstruct – Well that didn’t work – Q needs to practice

5 cherry Pickers – Forget it – let’s just go … (Q knew we had a lot of miles run)

THA-THANG:

Mosey to soccer field

5 Burpees and 10 Merkins

Entrance to soccer field loop

10 Partner – Merkins at each end of loop

Back to AO

AO 5 Burpee 10 Merkin

At every X Spot do the following: (5 stops)

5 Burpee

10 Merkin

Mosey to base of Matterhorn

At first light pole 20 Monkey humpers

Second Light Pole 20 up-hill BBS (modify with American Hammers) missed that X in the dark

Top of Matterhorn Recover

5 Burpee

10 Merkins

Run to Boat Yard Pull off

5 burpees, 10 merkins, 15 squats

Back to gravel lot – 5 Burpee, 10 merkins, 15 squats

Run down hill to light at curve

5 burpees, 10 merkins, 15 squats

Back to gravel lot -5 burpees, 10 merkins, 15 squats

Run to Northshore

5 burpees, 10 merks, 15 squats

Back to gravel lot 5 burpees, 10 merks, 15 squats

Indian Run that didn’t work gravity would have caused a pile up going down hill – mosey on your own

back to AO

MARY:

20 American Hammers

30 second of plank

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

CIRCLE OF TRUST/BOM:

Mathew chapter 6 verse 25 – 34Do Not Worry –

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

Noonan –

I had a really short friendship Down Range in Naperville F3 with Noonan, but what I remember is a that he was definitely a HIM.  He spoke of the love for his family wife Jenny, Sean, Kelly, Joe, and Luke (and a golden retriever named Lucky).  He was found unresponsive and died tragically after a solo evening run Thursday night at the young age of 50 and only 3 days after his birthday.  This morning we ran the mileage shown on his watch that he shared with me because I forgot to start mine on Tuesday morning. Today we finished the mileage together in F3 fashion, working hard together (and not worrying about whether we will finish, but no doubt this PAX is made up of a bunch of Beasts – never doubt these guys!).  The F3Naperville Nantan converged with his family in attendance for the COT and the PAX gave his son the rolled-up flag signifying the loss of a brother.  So, we should not Worry about such trivial things in life and remember to strive to be like Jesus, a HIM.

Lord’s Prayer recited out loud as a group – Amen

MOLESKIN:

This AO of brothers is a blessing; really fun guys that work hard together, a bunch of beasts that get up early and return for another the next time, always bringing up the six.  While we all come from different walks of life we are bound together by the seamless and often not mentioned principles of F3 (it’s your actions that are spoken), and wherever you post I trust you will find the same.  So, when one group/AO loses a brother, we all feel the pain of loss.  While this was not our typical workout routine, every single HIM finished strong (and ahead of the Q- great job!)  It is a blessing and my pleasure to be a part of F3. Awesome job, 3.15 miles (exactly the same distance Noonan and I ran together) 55 Burpees, 55 Merkins, and a few other thang’s…

SYITG

Driftwood

ANNOUNCEMENTS:
Dogpound Pull bar install this Saturday

Lap Dogs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Grab a CMU and carry it overhead to the boat. Do tris, presses or curls while we mosey.

At the boat,

  • 10 squat presses
  • 10 super presses (iron mike style)
  • 10 tris
  • 10 curls

run towards the steps side shuffling thru the . Zig zag cones

Mosey down to the bottom steps and then up steps to Dwayne Johnson and do 10 Merkins, 10 4-ct shoulder taps and 10 dry docks.

Mosey towards top of hill above where the boat sat and do suicides at cones.

mosey to restaurant entrance and bear crawl down hill from cone to cone.

run around to boat stopping at cone to do 10 squat jumps, 10 lunges per leg, 10 4-ct imperial walkers.

repeat amlap

Mosey to AO w/CMUs
MARY:

30 flutters

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
You are the only Bible that some unbelievers will ever read.  Try to be the person that represents Christianity well.  People are watching And judging.
MOLESKIN:
Good work by the pax today, good fellowship at coffeteria as well. La-z-Boy “roasts” some good coffee!! Thanks for providing it brother.
ANNOUNCEMENTS:
Possible F3 backpacking trip this spring???

Do or Do Not…There is No Try!

THE SCENE: Mid to high 30s with a less-than-desirable breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead Claps x 50 IC
  • Rockette x 20 IC
  • High Knees Ring of Fire with Burpees

THA-THANG:
PAX moseyed to the path where we began a Route 66 with BBS at each light pole until we reached the bleachers.

At the bleachers we smoked 20 merkins, 40 squats, and 60 dips OYO.

We continued the Route 66 BBS until we reached the playground. We did a set of 11s with derkins at the bottom of the hill and burpees at the top. The catch is that each trip up the hill was a sprint “Pickett’s Charge” style with the whole PAX staying in sequence.

Following the 11s we moseyed on to the MRSA-laden soccer fields where we lined up on the base line. One PAX called out an exercise of choice and then side-shuffled along the boundary line while the stationary PAX performed that exercise. We did everything from side straddle hops to asphalt kissers.

We eased our way back along the Route 66 (with pistol squats this time) and paused at the bleachers for 20 merkins, 40 squats, and 60 dips.

MARY:

  • Plank 30 seconds
  • Hello Dolly x 20 IC
  • Plank 30 seconds
  • Flutter kicks x 20 IC
  • Plank 30 seconds
  • Box Cutters x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Do or do not. There is no try.” Yoda coined this phrase years and years ago, but I never stopped to think about what it meant until I listened in on F3’s 43 Feet podcast about time management. They suggested removing the word “try” from your vocabulary. It sounds incredibly simple, but I have found that saying “I WILL do something” in lieu of “I’ll try to do something” makes a tremendous difference in how much I promise, how serious I am about that promise, and how efficiently I spend my time.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for pull-up bar install day at the Dog Pound. Contact La-Z-Boy with any questions. WE WILL DO PULL-UPS IN 2020!

10-4 Challenge

THE SCENE: Surprisingly warm for 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC X 20
  • MTN CLIMBER IC X 20
  • PLANK JACK IC X 20
  • LEGIT CHERRY PICKERS IC X 5

THA-THANG:
Mosey to the location formerly known as “The Boat”

  • Perform prescribed reps and exercise at each light pole, take a right down Corey Hill and find the 10th Light Pole at the base of the 2nd flight of stairs. Pay the toll of 50 calf raises, run to Duane “The Rock” Johnson and back to start. 3 Rounds
  • 1st Round – 10 Quarter Squat Hop/4 Merkins
  • 2nd Round – 10 Lunges (single leg)/4 Hurpees
  • 3rd Round – 10 Bobby Hurleys/4 Body Builders

MARY:
Loosening the resistance of a tight Posterior Chain
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Luke 8:5-8 (Parable of the Sower) – A sower went out to sow his seed. And as he sowed, some fell along the path and some was trampled underfoot, and the birds of the air devoured it. And some fell on the rock, and as it grew up, it withered away, because it had no moisture. And some fell among the thorns and the thorns grew up with it and choked it. And some fell into good soil and grew and yielded a hundredfold.

This week while having lunch with some F3 #HIMs to work out the details of the pull up bars, I got to meet Mailbox from JUCO. Mailbox stepped up and offered to help source the pipe needed for the pull-up bars. A little while into the lunch, he looks at me and asks if I did a KTC run last year. I did. He then asked if I was the guy who walked with him up the hill on the backside, after I thought about it, I remembered running/walking with him up that hill. He told me it took him 6 months after that, but he finally made it out. (That was awesome!) We kind of left it at that. But, I was reminded of the parable of the sower.

When we tell other men about F3, it can be like the seed in the parable. Initially, I thought, “Yeah, I got one!” Immediately followed by the thought, “It’s not about you dummy.” It’s about F3. F3 is good. F3 is a gift that was given to us and is only good if we give it away.

What I left out this morning, that I wished I didn’t, was the last sentence in verse 8 – “He who has ears to hear, let him hear.”

MOLESKIN:
It felt like we got more than 1.6 miles today
ANNOUNCEMENTS:
Pull up bar install will be 2/29/20 – details to follow.