F3 Knoxville

Tag: Limbo

Blowin’

THE SCENE: 47 degrees F, 97% humidity, beautiful skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Bulldogs, Imperial Squat Walkers
THA-THANG:
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

MARY:
Box cutters, flutter kicks, Chest presses
COUNT-OFF & NAME-O-RAMA
15 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

MOLESKIN:
Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Merlotatron 1300

THE SCENE: 46, it was nice to have sunrise . As Waterfall said, its nice to see everyone’s faces
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata – 4 min

  • SSH
  • Mountain Climbers
  • Merkins
  • Squat Jumps
  • BBS

Mosey to Mt. Krumpet

THA-THANG:

Todays beat down was dedicated the my daughters high school lacrosse team. They won their first game yesterday, which was also there last. They persevered a long season of losing big. In their last game they won 13-3. Therefore the pax completed partner 13’s with a 5 since my daughter wears 5.

Pax start at base of Mt. Krumpet. Pax A begins the 13 for Rd 1, while pax B runs to the area behind the park side to the left side of Mt. Krumpet. pax B travels up Mt. Krumpet a few hundred feet and back down and to base where pax A is working.

paxB hold a bear crawl while they wait for pax A to get of Mt. Krumpet if they are back before they finsih at top.

pax share the reps with their partner.

Rd1  13’s- Boat to Cano- Burpee

pax B- Run

Rd2  13’s- HR Merkins- Burpee

paxB – Broad jump up/ run down

Rd3  5’s – Apollo Ono’s- Burpee

pax B- Bernie up / run down

 

Before the teams go to next Rd they complete 5 partner lateral hops on a 2 ct. each pax completes 5 and hold 5 planks, switch every L/R` 2ct

 

MARY:
Tabata- 4 min

  • crunchy frog
  • shoulder taps

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As i mentioned this beatdown was dedicated to the Lady T’s. They really embodied the idea of perseverance. This was the first year this team played together and for the majority of the girls, like my daughter this was there first time playing lacrosse. Lacrosse games can get out of hand quick, especially if your knew to the game against good teams. However the Lady T’s continued all year to practice, show up, play hard and lose big. They embodied the definition of perseverance in the face of a HUGE obstacle. Last night their perseverance paid off changed, they won 13-3, in a game that showed the hard work paying off.

Having perseverance in the face of obstacles is key to our success as leaders. It takes perseverance to show up every day to post knowing the beatdown is going to be hard. But we know the payoff behind the obstacle is a better life.

 

MOLESKIN:

ANNOUNCEMENTS:

CMU Modify

THE SCENE: Partly cloudy, 30 degrees (record low for April 22nd), 88% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Bulldog drill, Baby Arm Circles, Jog length of the grinder, Skip back.
THA-THANG:
5 Rounds (2 minutes work, 1 minute rest)

10 burpees over CMU followed by CMU shoulder press AMRAP to the two minute mark.

Waxjob Hill 7’s

Merkins at bottom, WWII Situps at top. Finish early – alternate 5 Merkins & 5 WWIIs until entire PAX completes the 7’s.

5 Rounds (2 minutes work, 1 minute rest)

10 bench jump ups or 15 step ups followed by CMU Russian Swing AMRAP to the two minute mark.

(Modification: The CMU tended to get very heavy so Bent Rows, Curls, Presses, and Lawn mowers were substituted on some of the 10 total rounds.)

MARY:
Box cutters, Big Boy Sit ups, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs plus one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
The nations supply chain has been severely disrupted due to Covid 19.  That hasn’t gone unnoticed by a patient individual like myself.  My whole working career was spent in manufacturing so I understand the fine balance that exists in getting inventory levels right and meeting delivery targets.  I admit that not all my finest traits have shown through when an item I have ordered takes weeks to receive rather than days I have come to expect.  Recently I was taking to Nadine about an item on order for my truck from the company she works for.  I placed the order in early March and initially was told that it might take 15 to 20 days to receive.  6 weeks after order date she tells me that it will take another 6 or more weeks to receive.  My response surprised Nadine.  I had a little bit of a chuckle, told her that I understood that the entire nation is trying to climb out of a disruptive supply situation, and my light hearted response with her told her that I was not upset about it.  She stopped me in mid sentence just to tell me how much she appreciated my attitude.  Too often she is on the wrong side of a phone conversation from an angry customer.  I told her that I was sorry she had to be exposed to that kind of abuse and we ended our phone time with goodwill coming from both sides.  Actually, she made my day as she felt I had made hers.  Kindness and love isn’t required but it sure makes life more bearable.

The exchange with Nadine reminded me of a verse from 1 Peter 4:8 “Above all, keep loving one another earnestly, since love covers a multitude of sins.”  Our loving God cared enough for us that He sent His Son, Jesus, and Jesus loved us enough to die for us to cover a whole lot of multitudes of sins.  The least we can do while on this earth is recognize this and pass it along in all types of way – even during short phone conversations.

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

War Against A Bear

THE SCENE: Low to mid 40s, perfect morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH (4-ct) x20; Cherry Pickers (4-ct) x8; Little Baby Arm Circles F/R (4-ct) x10 both directions; Imperial Squat Walkers (4-ct) x10

THA-THANG:
Grab CMU and mosey to the tennis courts

Battle Buddy up to fight the WAR this morning

One man bear crawls two widths of the tennis courts than sprints the other two widths, does 10 Burpees, than Bernie back two widths and crawl bear back two widths.

Other man spells WAR with his exercises. Doing WW2 Situps, American Hammers (holding CMU), and Release Merkins. Rep count starts at 10 per exercise and increases by 5 each time around until reaching 30 than stays there. Battle Buddy picks up where other man left off when he gets back.

Mosey back to the Grinder

MARY:
PAX Roulette for 10 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.” Isaiah 40:28-31

We may be physically weary after a workout but these verses are talking about a weariness of the mind, spirit, and our emotions. There are many things that could have us weary, maybe it is our work, our boss, our children, our spouse, or something else. Waiting on the Lord is the answer to all these things that cause us to be weary. We wait on the Lord by spending time reading His Word, just like we are consistent in working out we should be consistent in reading the Bible every day. We wait on the Lord by spending time in prayer. we should pray about the things that have us weary and for others that need to know God. We wait on the Lord by being in fellowship with other believers. We need to have men around us to encourage us and hold us accountable. We need to be part of a local church.

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

Tie One On

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

  • SSH 4-ct x 20
  • TN Rocking Chair x 15
  • Big Arm Circles F/B x 10 each

THA-THANG:

Colombian Necktie on greenway path. Start cone plus 20 cones out. Run to furthest and back and do 20 burpees. Run to next and back and do 19. Etc.

MARY:

  • 20 BBS
  • 20 Leg Lifts
  • 20 BBS

COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:
First agriculture, and then industry, changed two fundamental things about the human experience. The accumulation of personal property allowed people to make more and more individualistic choices about their lives, and those choices unavoidably diminished group efforts toward a common good. And as society modernized, people found themselves able to live independently from any communal group. A person living in a modern city or a suburb can, for the first time in history, go through an entire day—or an entire life—mostly encountering complete strangers. They can be surrounded by others and yet feel deeply, dangerously alone.

From Tribe – Sebastian Junger

MOLESKIN:
That’s 210 burps for those keeping count.
ANNOUNCEMENTS: