F3 Knoxville

Tag: Mayberry

Lapping the Park @ Truck Stop 1-8-22

THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:

1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back

2 – Side Straddle Hop x 15 on a 4-count

3 – Mountain Climber (2=1) x 10

4 – Reverse Crunch x 10

5 – Take a Lap (0.6 miles)

    • pit stop at the Bath House for 20 Inverted Rows and 20 burpees

6 – Merkins x 20 upon crossing the finish line

7 – Repeat

* All PAX completed 4 laps

** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows

MARY

Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching

COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:

Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths.  Live your lives with legacy in mind, practice gratitude, and love and care for those around you.  Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom

ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th.  Check Lebowski’s post on the main Slack channel for details

Don’t be Disrupted

THE SCENE: While cold, I only saw two face coverings and 1 pair of mittens 

F3 WELCOME & DISCLAIMER: Did this. 

WARM-O-RAMA:

Standard Blindside-y Warmup things were done (included 5 Burpees on your own 2x)

THA-THANG:

3 Stations. 4 Groups. Bump-n-Run Time! 

Round 1: Complete “Kraken Lap” in between each exercise. Each station was done once.

  • 21s Curls @ AO
  • Incline/Decline Merkins @ BathHouse
  • V-ups @ Trail Head 

5 Burpees on your own after Round 1 

Round 2: Go straight from one station to the next, bumping that group to the next station. Two times around. 

  • 10 OHPress; 10 Tris; 10 Rows –Rinse and repeat @ AO
  • 10 Shoulder Taps (Incline, Decline, Regular) –Rinse and repeat @ BathHouse 
  • Flutter Kicks @ TrailHead  

5 Burpees on your own after Round 2 

Fellowship Mosey to the Tennis Court. 

11s Sideline to Sideline. Squats and Merkins (Mix in Wide, Diamond, and other types of Merkins)

Fellowship Mosey to AO

5 Burpees on your own

((25 Burpees as a result of there being no Shovel Flag at the AO this morning))

MARY:

SWB → Stretching with Blindside 

COUNT-OFF & NAME-O-RAMA

9 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

The New Year is a great time for resolutions, reinventions, and the start of new routines, diets, and commitments to exercise. I spent Saturday doing attending TruckStop, a PreRuck at Asylum, the Beatdown at Asylum, and the Polar Plunge in Townsend. After all of that, I still only made 3 small little tally marks in my accountability journey for 2022. It seemed like a whole lot of work for 3 little lines in my 50-page notebook. We are less than a week into 2022, do not let The Disrupter mess with progress. Do not let The Disrupter turn you away from your goals for one mistake, for one setback. 

Year of Fear

THE SCENE: Easy, breezy, beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins
20 SSH, 4 ct
5 merkins
10 windmills, 4 ct
5 merkins
10 tempo squats
5 merkins
5 cherry pickers
22 merkins
THA-THANG:
Mosey around island
5 rounds of exercise, then a lap around the baseball field with 5 each merkins, BBS, and squats at each light pole (9 light poles = 45 reps per move per lap)

Exercises between laps – 22 reps each move:

  1. Squats, American Hammers (4 ct)
  2. Merkins, Flutter Kicks (4 ct)
  3. CDDs, Star Jacks
  4. Mountain Climbers (4 ct), Wide arm merkins
  5. Dive Bombers, Burpees

Fellowship mosey to basketball goal for 2 rounds of Gotcha (10 merkin buy-in, 10 merkin penalty when out)
Mosey back to AO

MARY:
1 minute Mary – 22 flutter kicks, 4 ct

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We went around the circle and named off something that caused us stress, anxiety, or to be scared in 2021.  Most of us focused on our children, their safety, and how we’re doing as fathers and leaders.  2020 kicked off a 2 year cycle of stress, anxiety, fear, frustration, and anger.  2021, for most it seems, was even worse.  We’ve heard nonstop garbage and noise about all the things we should be scared of.  Covid, jobs, the economy, foreign governments, our own governments, non-citizens and citizens alike.  It’s overwhelming the amount of fear that’s being preached by our leaders and news outlets.

I told myself for most of 2021 to ignore the garbage and shouting, to not be scared, to just keep on keeping on.  It wasn’t until the last stretch that I realized that maybe they were on to something.  Maybe they were right.  Maybe I should be fearful.  But they were, and still are, preaching the wrong kind of fear.

Paul tells us in Philippians 4:6, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”  In Psalm 56:3-4 we find David saying, “When I am afraid, I put my trust in you.  In God, whose word I praise, in God I trust; I shall not be afraid.  What can flesh do to me?”

Stress and anxiety have no place in our lives, gentlemen.  It will not add anything to our lives.  And we far too frequently find ourselves wallowing in the wrong kind of fear.  There is one, and only one, thing we should fear.  That is the Lord God Almighty.  Our Creator, Provider, Healer, and Savior.  Not as the world fears.  Not as we fear punishment or harm.  But a fear out of love, respect, admiration, and praise.  A righteous fear.

Job 28:28 describes fear in this way, “And he said to man, ‘Behold, the fear of the Lord, that is wisdom, and to turn away from evil is understanding.'”  Matthew 10:28 instructs us, “And do not fear those who kill the body, but cannot kill the soul.  Rather fear him who can destroy both soul and body in hell.”

Let us live our lives with the right kind of fear, the Fear of the Lord.  Let us give him all of our worldly fear, stress and anxiety to him.  Let us lead our children, spouses, friends and neighbors with a righteous Fear and help spread the Gospel to this dark world that so desperately needs Him.  Make 2022 the Year of Fear!

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

steadfastness at the Dogpound

THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 10x count squat

1 burpee

5 Cherry pickers

50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins

  • 100 Squats
  • 200 SSH 4x
  • 300 Man makers

we got about 15 minutes into man makers, and I audibled.

 

Fellowship mosey back to the AO

MARY:

  • 32 hello dollys
  • 13 box cutters
  • 5 cobra-kis
  • 5 burpees
  • 20 V-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline

Haircut 100

THE SCENE: First REAL cold day. Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff, literally warm up stuff. Nothing special,
THA-THANG:
Mosey to the steps, stopping for some incline Merkins and SSHs.
start with 5 burpees, run up steps and hill to Dwayne Johnson and back, 4 burpees run up, 3 burpees run up etc Repeat till all finish.

Walkers walked to marina sign. Runners ran long way around doing a lap around the big island.
At sign start “Love plus One” Haircut 100s only hit in the 1980s.
start with 1 of the exercise and add one rep at each cone. Alternate run and Bear crawls each time. Exercises are:

  • Merkins
  • Squats
  • Dry docks
  • Lunges x2

once done mosey back to AO. Runners go up to Dwayne Johnson twice and walkers walk to the AO.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
15 including one FNG
CIRCLE OF TRUST/BOM:
Remember to Thank God on Thanksgiving. Don’t forget the reason of Thanksgiving.

ANNOUNCEMENTS:
Christmas party rsvp