F3 Knoxville

Tag: Moneypenny

Back-And-Forth

THE SCENE: Muggy with a little fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
5 Burpees OYO
LBAC x15 IC each way
Tempo sissy squats x10 IC
Calf raises x20 OYO

THA-THANG:
Mosey on up the trail to about the middle of the path between the AO and the base of Everest.
There are 18 cards, one at each light pole.
Start at the middle (pole #9), do the exercise on the card, then go to pole #10, then pole #8, then pole #11 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last couple of cards – Flutter Kicks and Burpees… sorta.

MARY:
Remember those Flutter Kicks and Burpees? Yeah. Did ’em.
COUNT-OFF & NAME-O-RAMA
14 strong this morning!
CIRCLE OF TRUST/BOM:
Philippians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

Where are your thoughs pinned? When everything goes slack, when you have downtime, when you’re pumping gas or driving the kids to school, where does your mind go? Train your mind’s muscle memory to go back to the things mentioned above.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:
Harship Hill Oct 2!

Best Sunrise In America

THE SCENE: Perfect sunrise.  Muggy and sticky at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 20 SSH on 4ct, 12 T Fighters Front and back on 4ct, Plank Jacks x10 on 4ct, Tempo Merkins x10, Head to curb for butt kickers down and karaoke back.
THA-THANG:
Bernie up Little Everest and 10 squats at top. Mosey to front of Asylum for 5 jump squats every other light pole to cross walk.

At crosswalk grab a rock for 3 sets of 20 curls and 20 OH presses.  When done mosey to the base of Everest.  At base do 20 merkins, 20 4ct plank jacks, and 20 carolina ddocks in cadence then mosey up Everest.

At top of Everest do 20 4ct flutters after six got there.  Mosey to bottom of hill at stop sign for 20 more.

Over to the overlook for 2 rounds of 20 merkins, 20 4ct plank jacks, and 20 carolina dd’s then run the loop by Asylum building.  LBC’s when done and waiting on the six. When finished with that headed to west end of the overlook for 5 squats at every tree with lunges in between.  Did that at Every tree up top.  Ended with 20 4ct flutters in cadence then back to AO.

 

MARY:
Nope
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:
Talked about an encouraging text I got from a friend yesterday and felt compelled to do the same thing to someone else.  Discussed the power of affirmation and encouragement of each other and that our words have power.  Referenced Romans 15:2 Each of us should please our neighbors for their good, to build them up.

Envelopes of Possibility

THE SCENE: Nice and warm. 63 degrees give or take
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was by birthday Q so we started off nice with 43 4ct SSH’s which was followed nicely by some tempo merkins, mountain climbers, baby arm circles forward and back, some overhead claps, rockettes, and some rocky balboa’s.
THA-THANG:
So we had 7 stations with 7 envelopes with 2 sets of exercise in each envelope.  At each station, a member of the PAX was selected to open an envelope and pick one one the two sets of exercises to perform.

Stop 1 was Little Everest.  Exercise selected was run up 3 times with 5 burpees at the top each time.

mosey

Stop 2 was bottom of Cardiac.  Exercise selected was mosey to first bend, 20 merkins, bear crawl to next bend, 20 merkins, then run to top and wait on 6

mosey

Stop 3 was Bridge. Exercise selected was 50 walking lunges, 50 squats, and 20 4ct Monkey humpers

mosey

Stop 4 was light pole. Exercise selected was Route 66 with Merkins

mosey

Stop 5 was open Church. Exercise selected was 2 minute wall sit

mosey

Stop 6 was cloud. Exercise selected was 5 burpee box jumps

mosey

Stop 7 was pavilion.  Exercise selected was 20 table rows

mosey to Little Everest again for 3 times up as hard as you can go.

 

 

MARY:
She didn’t show up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on John Chapter 18 vs 36 Where Christ is being quizzed by Pilot about who he is and Christ reply’s “My kingdom is not of this world.  If my kingdom were of this world, my servants would have been fighting, that  might not be delivered over to the Jews.  But My kingdom is not of this world.”

If anyone should have felt hopeless it was Jesus in that situation.  He was going to be tortured and killed, and he knew it.  Yet he knew it wasn’t the end for him.  That his kingdom is not of this world and neither should ours be.  That evil may when for a short time, but our God triumphs over it in the end.  So we should be hopeful not hopeless in our times of trial, because we were made for something bigger.

 

 

 

Light Pole Leapfrog

THE SCENE: 35ish, calm, and clear. Nice morning to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Promised on Slack to do zero burpees, so:

Zero burpees OYO
25 SSH IC
2 Burpees OYO
5 Cherry Pickers IC
4 Cobra Burpees OYO
10 Tempo Merkins IC
6 Burpees OYO
20 LBAC fwd/backward, OHC IC
8 Burpees OYO
15 4-ct Monkey Humpers IC
“Warmed up yet?” (No answer from the PAX)
10 Burpees OYO
“Warmed up yet?” (Still no answer from the PAX)
12 Burpees OYO
“Warmed up yet?” “YES!”
“OK, grab a CMU and head for the first light pole by the restrooms.”

THA-THANG:
Split into 2 groups.
One group starts at first light pole, other group at the second light pole.
While second group does reps at light pole, first group runs past them to the 3rd pole and begins reps.
Once the last man has started doing reps at the 3rd pole, first group stops reps and leapfrogs to 4th pole.
Each exercise was performed at 3 poles by both groups:

Curls
Squat Thrusts
Up/Over Merkins
BBS with CMU on chest
Alpos
Wood Choppers
Overhead Press
V-ups with CMU
(Lawn Mowers and Squats would have been next, but ran out of time)

Mosey on back to the pile and put away CMUs

MARY:
No time today, although V-Ups were the last item on THA-THANG.
COUNT-OFF & NAME-O-RAMA
15 strong for CMUesday. Good to see Showcase back out in the gloom, also graced by the presence of Francios, downrange from the Carolinas.
CIRCLE OF TRUST/BOM:
Repeat from a week ago Saturday, but none of these guys were there and I still need to hear it myself… We have a dog. She’s pretty smart. Knows what we want her to do. But when she’s in her bed, she doesn’t want to get up. Just looks at you like, “Nah.” “Time to go upstairs!” “Nah.” “Let’s go outside!” “Nah.” So I have to physically dump her out of her bed onto the floor. Can’t be pleasant. She knows what she should do. It would be better if she would just get up. I’m sure she knows the dump is coming. Wouldn’t happen if she would just get up. But she still doesn’t obey. Message received, God.
MOLESKIN:

ANNOUNCEMENTS:

Beatdown by Committee

THE SCENE: Mid 30s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Windmills x10 IC
Cobra burpees x5 OYO
Tempo merkins x10 IC
Travoltas x10 each side IC
LBAC x15 fwd and back

5 rounds of 20 calf raises and 20 sissy squats, broken up by runs across the parking lot at 25%, 50%, 75%, and AYG

THA-THANG:
CMUs all around, circle up for some Beatdown by Committee.
Each PAX around the circle picks an exercise to do 20 reps, followed by a lap.
Waxjob: CMU BBS
Standard lap around the parking log
Lebowski: Tricep Extensions
Standard lap
Otis: Kettlebell Swings
Rifle carry the diagonal and back
Snitch: Lawn Mowers
Standard Lap
Rainbow: Squat thrusters
Standard Lap
Moneypenney: OHP
Blocks and Bears across the width and back
Matlock: Curls
Standard Lap
Rousey: Sissy Squats
Pregnant Crab across the breadth and back
Waxjob: Up & Over Merkins
Standard lap
Lebowski: Calf Raises
Rifle Carry

MARY:
LBC x25 IC
COUNT-OFF & NAME-O-RAMA
Great 8 FTW
CIRCLE OF TRUST/BOM:
Philippians 4:4-7
Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

The word that stuck with me here is reasonableness. Today it seems like that’s getting more and more rare. Whether it’s COVID-related stuff or the political climate, it’s becoming more and more common that people’s responses are simply unreasonable. There are ways of expressing convictions reasonably while at the same time not compromising. That’s what we’re called to do – As much as it depends on you, live at peace with everyone.
MOLESKIN:
No cardboard Weinke today… No lack of cardboard at the Waxjob house though. Sometimes it’s inspiration that’s a bit lacking. Thanks everyone for stepping up and filling in the Q gaps!
ANNOUNCEMENTS:
Give blood at the Asylum on the 29th! Sign up for the CSAUP on the 30th!