F3 Knoxville

Tag: Limbo

Memorial Day BBQ

THE SCENE: 60 & damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretches, Imperial SW I.C. X11 (Q learned to slow these down a bit),  Tempo Merkins x15, SSH I.C. X20, Double Tong clicks x50 (these didn’t do anything but were great to get into character)

mosey with a pork butt around the park past Drifter’s house to wave hi to the family & back to the grindstone. Cops were suspicious.

THA-THANG:
All exercises were performed “low & slow” to the proper internal temp for great BBQ. One buddy performed the main course while the other ran to the other end of the grindstone to munch on some apps- 2 jalapeño poppers (burpees) before returning for some mains.
Ribs- 140 internal temp (reps) of knee to elbow BBS

Pork Butt- 205 internal temp Iow & slow squats

pause for some side dishes: macaroni- 100 macaroni shaped crunches

pork shoulder- 205 internal temp- plan push/pull w/ CMU

PAX was finished & ready for seconds so we did 100 4-cart curls & another mosey.

MARY:
BBS x15, Superman 4-ct x25, Merkins to time

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

you won’t achieve a transformation by doing the right things ONLY on the days you feel good. I’m not sure you’ll achieve anything if we’re being honest. #consistencyisdiscipline

Ginder is for grinding

THE SCENE: the air was warm. The sky was dark. The moon was full.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Little Baby Arm Circles (both ways), follow the leader lap.

Simba count ups to 8. Bear crawl back

Broad jump/Al Gore count ups to 8. Overhead cmu lunge back.
THA-THANG:
4 lines: 5, 10, 15, 20 reps

Start at 5 rep line, bear crawl between lines when going toward pull-up bar. After 20, run to pull-up bar for 5 pull-ups and run back to 20 rep line. Work back down to 5 crab walking between lines this time.

PAX choice workouts: BBS, Thrusters, Merkins

MARY:
Circle of fire type thing. Everyone feet up while 1 PAX runs around pushing everyone’s feet down, then the next goes, etc.

Superman swims for time.
COUNT-OFF & NAME-O-RAMA
12 dudes
CIRCLE OF TRUST/BOM:

Psalm 1 written from memory

Oh the joys of those who do not follow the advice of the wicked

Or stand around with sinners, or join in with mokers.

But their delight is in the law of the Lord

And they meditate on it day and night.

They are like trees planted along the riverbank, bearing fruit each season

Their leaves never wither, and they prosper in all that they do.

But not the wicked. They are like worthless chaff scattered by the wind.

They will be condemned at the time of judgement. Sinners will have no place among the godly.

For the Lord watches over the path of the godly. But the path of the wicked leads to destruction.

Back to Drifter: I encourage you guys to memorize some scripture. It is the best way to meditate on it.

ANNOUNCEMENTS:
Don’t forget about off the chain!

CMU Tabata

THE SCENE:
F3 WELCOME & DISCLAIMER

Warm up: (5 min)
-Side Straddle Hops 20
-TN Rocking Chair (3ct) 15
-Toe Touch Sweeps (1ct) 15
-Plank Toe Touch (3ct) 15

——Tabata 1 ——-
Group 1: (8 Min) Upper
– Halo
– Around the World

– Single Arm Row L
– Single Arm Row R

—– Tabata 2 —–

Group 2: (8 Min) Lower
– Walking Squat
– Rotational Lunge

– Overhead Lunge L
– Overhead Lunge R

—— Tabata 3 —–

Group 3: (8 Min) Upper
– Clean and Press L
– Clean and Press R

– Single Arm Swing L/R
– Plank CMU Pull
– SIngle Arm Swing L/R
– Plank CMU Pull

——Tabata 4——-

Group 4: (8 Min) Lower
– Kettlebell Swing
– Goblet Squat

– Straight Leg Deadlift
– Sumo Goblet Squat

——-Mary——–
-Burpees 5
-LBC’s 30
-Burpess 5
-LBC’s 30

The Word / Prayer

Today I felt like there wasn’t anything very inspirational I could share.  Instead I decided to focus more on the prayer.  It seemed more important.  Thanks 🙂

Dear Lord, This morning we pray that you give us strength.  Please make us strong for you in this world.  We know that there are struggles that we will face today.  Please be with us, and give us strength when we are too weak, Amen.

Just 5 more minutes…

THE SCENE: Beautiful morning. A little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH, some tempo merkins, some tempo squats, follow the leader
THA-THANG:

5 stations, 5 minutes of work then rotate

Station 1 (the big CMUs)

  • monstrous murder bunnies for 3 lines
  • 10 Curls
  • CMU lunges 3 lines
  • 10 overhead press

2 at tennis courts with half CMUs

  • 10 bent row + tricep extension
  • Sprint 3 courts
  • 10 thrusters
  • Crab walk 1 court both ways

3 At waxjob hill 11s

  • Tuck jump burpees at the top
  • Hand release burpees at the bottom
  • Side shuffle up and down the hill

4 At baseball field

  • bear crawl all the bases
  • 5 iron squats at first
  • 10 at second
  • 15 at third
  • 20 at home

5 At the pullup bars

  • 5 pull-up
  • 10 merkins
  • 15 reverse crunch up on parallel bars

MARY:
Hold 6 for the 6, 25 water pumps, 25 superman swims, lbc for time
COUNT-OFF & NAME-O-RAMA
13 Pax including a 2.0
CIRCLE OF TRUST/BOM:
I have been really stressed and stretched thin. We need to focus on the task at hand and give it all we’ve got even if for just 5 minutes. Very thankful to the HIMs who stepped up to pray for me and my battle with temptation last night.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Church Of The Kraken

THE SCENE: Low to mid 40s and clear
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
PAX did SSH while each man did a burpee, just 5 this morning so we went around the circle twice. Lined up and did lunges to the next line and then inchworm merkins back to the start.

THA-THANG:
Mosey to the gravel church parking lot across the street. Kraken set up this morning with 8 stations. Start at any station and do the exercise listed then run a full lap and go past the exercise you did to the next one. All exercises were 20 reps.

  • Burpees
  • WW2 Sit-ups
  • Mountain Climbers (2-ct)
  • Flutter Kicks (4-ct)
  • Merkins
  • Monkey Humpers
  • Shoulder Taps (2-ct)
  • Imperial Squat Walkers (4-ct)

MARY:
Overhead Claps IC (4-ct) x25; Leg Raises IC (4-ct) x10; Overhead Claps IC (4-ct) x25; Hello Dolly IC (4-ct) x10; Gas Pumps IC (4-ct) x10; Tempo Merkins IC x10; LBAC for time

COUNT-OFF & NAME-O-RAMA
Five men came out to worship at the church of the kraken this morning.

CIRCLE OF TRUST/BOM:
Shared part of my personal experience and testimony on waiting for God’s timing. Before I got married 17 years ago my wife and I had talked about how many kids we wanted to have and even had agreed that because she is adopted we would like to adopt some day as well. We were real busy telling God our plans and of course God had other plans in store for us.

After about 8 years of struggling with infertility we made the decision to adopt. We thought this would be a quick process and were so excited to hold our son/daughter. Of course, God had other plans. After about a year of paperwork, home studies, and red tape we were finally approved to adopt a kid. We just had to wait for the call. About six months later our agency called us and said they had a 1 year old girl that was being given up for adoption and would we be interested. Of course we said yes and hurriedly started packing our things to head to Florida the next day. The next day we got the call that the mother had changed her mind and not to come. Although tough, we chalked it up to not being right in God’s timing and just continued to wait.

Another 4 or so months later we get another call that we have been matched with a mother that is pregnant and expecting a baby boy! We of course are excited and say yes and start financially supporting the mother. We pick out the name Sebastian for our son and are over the moon excited to hold him in our arms. Then we get the call that rocked our world. The mother had a falling out with the agency and left them entirely. We would no longer be getting out son. We are now emotionally wrecked over losing a child, financially hit because of the money we would never get back from the birth mom, and struggling with the why. Looking back I know it was still just God asking us to wait and trust Him.

Another several months past and we get another call. We have been matched again. I must say that we said yes again but with much trepidation. We flew to Florida and got to meet the birth mother. The next seven or so months go smoothly and all is on track for us to adopt our baby girl. The birth mother could still back out but we were just relying on and trusting in God that this was His plan. We sat at the hospital for ever waiting on her arrival and on April 3rd, 2014 we held Carrie Isabella in our arms. God had showed us His timing was perfect and that His plan was what was right for our lives.

But you see, God has a sense of humor. Three years later, my wife that can’t get pregnant, got pregnant. So now we have two baby girls that were brought to us in God’s timing and there is no way we could say or believe that to be true any other way. I challenge you, when you are facing a difficult time remember that God is in control and His timing is perfect.

MOLESKIN:

ANNOUNCEMENTS: