F3 Knoxville

Tag: McRib

Stone , Steel & Silence

THE SCENE: Couldn’t ask for a better 56 degrees Gloom beatdown weather.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:
Various things on way to CMU pile.  Inchworms, Bear Crawl, R Bear Crawl, Side Straddles (both sides), Kereokee both sides, Bernie
THA-THANG: Steel & Stone Biscuit:  Like the tree biscuit, we travel as a group going around the campus tagging a steel light pole instead of a tree.  We do two Blockees after we tag a pole.  Call out the running total.  Circle up for 25, 50, 75, 100 milestones.  Mosey with CMU’s in-between light poles.

We finished 100 Blockees – ie we tagged 50 poles.
CIRCLE OF TRUST/BOM: Find the Silence

How will you hear if you don’t listen. How can you listen if you don’t sit still.  How can you sit still if you are moving and doing a bunch of stuff.  Today MAKE time to sit still and listen to the Lord.  He’s a whisperer.  Put your cell phone to the side. Turn off the music. Turn off every digital thing you have.  Find the quiet.  Go get the quiet.  I’m often times over caffenated — which causes over anxiousness — which causes over stress and unrest.  This bleeds into everything. Dont’ do this.  Instead, stop the nervous hemorrhaging.  Be Still – Know that God is there . Take hold of his gentle voice.  Know that peace and quiet is his specialty.  In contrast this world and everything in it wants to spin you like a top into a dizzying pace — it always has a million things to offer and busy you with.  Don’t fall for it.  Pace yourself, slow down, gain back your sanity.   Listen in the silence.  He will light your way.

ANNOUNCEMENTS:

  1. Hardship is coming fast Oct 3. https://dirtybirdevents.com/hardship-hill-ocr/
  2. Shamrock still needs to build it’s props for HH.
  3. The last IPAX is happening now https://f3greenwood.com/  Be sure to watch the video to prep yourself.

 

Opt-In at Shamrock

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
69 ℉ 99% 71 ℉ 3.1 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
10-15 Double bounce Squats.
THA-THANG:
Mosey to main parking lot.  While running laps, each lap PAX has to complete exercise from below list.  First lap, however, was 50 burpees.  So, 50 burpees while doing lap.  Then next laps were as chosen from below list.

Chest Arms
120 Merkins
75 Dive Bombers
100 Carolina Dry Docks
60 Jumping Spiders
100 Diamond Merkins
Legs
150 Squats
100 Monkey Humpers
80 Bonnie Blairs (Jumping Lunge)
150 Calf Raises
Core
75 BBS
80 LBC
100 Pickle Pounders
75 Box Cutters
80 Dolly Partons
60 War Hammers (BBSU with Amer Hammer at Top)

Mosey to coupon pile.  Grab a CMU.  Lined up on edge of parking lot. Gorilla Complex.  As many rounds as possible.  All with CMU except Merkins and Mosey.

  • 8 Curls
  • 8 High Pulls
  • 8 Overhead Press
  • 8 Tricep Extension
  • 8 Merkins – sans CMU
  • Mosey to other side of parking lot and back.

At time, recover and mosey back to AO.
MARY:
2 minutes of ab work including:
30 Flutter Kicks
15 Dolly Partons
25 or so Bicycles ending at high rep rate.

COUNT-OFF & NAME-O-RAMA

18 HIMs
CIRCLE OF TRUST/BOM:
Kyle Korver is an 18 year veteran of the NBA.  He wrote an article entitled ‘Privileged’ back in April of 2019.  The article tells of his relationships with his fellow players and talks of his thoughts concerning the Privilege he has because he is white.  The privilege is described as the ability to opt-in or opt-out when it comes to things related with Black Lives Matter.  I appreciated reading it.  Kyle Korver – Privilege.
MOLESKIN:
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ANNOUNCEMENTS:
Hardship Hill work day this coming Saturday.  See Slack for details.