F3 Knoxville

Silent Night

THE SCENE: 42 degree F, 67% humidity, very dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Baby arm circles, Cherry pickers, Imperial squat walkers

THA-THANG:
Grab your numbered CMU and mosey to Mt. Crumpit.

 

Mt. Crumpit Dora  (1 partners with 2, 3 with 4, 5 with 6, etc.)

(Partner #1 starts exercises while Partner #2 runs to back side of tree, does 3 Burpees, runs back down, and switches with partner to complete required number of exercises.)

100 Squat Trusts

200 Bent Rows

200 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

200 Derkins

200 Dips

200 Triceps Extensions

100 Russian Swings

 

Mosey back to AO

MARY:
Everyone did 10 Russian Swings before time was up.

COUNT-OFF & NAME-O-RAMA
14 HIMs and 1 2.0 (Lumberjack)
CIRCLE OF TRUST/BOM:
The Simon and Garfunkel album Parsley, Sage, Rosemary, and Thyme was released in October 1966.  Silent Night/7 O’Clock News is one of the tracks.  It starts with the duo singing Silent Night and soon into the song a broadcaster starts to present the top headlines of the day. There is mention of antiwar protests, civil rights marches, calling in the National Guard, mass murders by Richard Speck, suicide by comedian Lenny Bruce, and messages of political dispute.  In the midst of the beautiful singing of Silent Night, the listener realizes that there never seems to be one.

The reality of this broken world is that there never will be a night without strife and turmoil and greed and disagreement and pain and sorrow.  Only when Jesus comes again will all of this be wiped away.  The good news is that we are all able to cope with the worlds brokenness when we lay our troubles at the feet of our Savior.  We can only have a silent night when we rest in His arms.

The challenge for us is to take the time and do this.  Rest in His arms if only for a short time.  Do it with your family and loved ones.  Carve out that time this Christmas season and then try to make a habit of it.

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

‘Twas the Day After Christmas

THE SCENE: 11°? Too cold to matter.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Run to the other end

5 Burpees

Run back

SSH x 15

Run to the other end

5 Burpees

Run back

Nair joins us

SSH x 10

Run to the other end

5 Burpees

Run back

THA-THANG:

Route 66 off the Grinder

Round 1 – Iron Squats

Round 2 – Spider Knee Merkin

Mosey with CMUs to Crumpit. Do the CMU circuit at the bottom. Run to the top and drop BOMBS. Run back down and repeat.

B – Burpees x 10

O – Lunges x 15 per leg

M – Merkins x 20

B – BBS x 25

S – Squats x 30

CMU circuit

10 Curls

10 Swings

10 Lawnmowers per arm

10 Goblet Squats

MARY:

Xs & Os on Q

LBCs to cash out

COUNT-OFF & NAME-O-RAMA
7 men worked harder than they wanted to and they grew because of it.
CIRCLE OF TRUST/BOM:

Account of a Visit from St. Nicholas

BY MAJOR HENRY LIVINGSTON, JR.

’Twas the night before Christmas, when all thro’ the house,

Not a creature was stirring, not even a mouse;

The stockings were hung by the chimney with care,

In hopes that St. Nicholas soon would be there;

The children were nestled all snug in their beds,

While visions of sugar plums danc’d in their heads,

And Mama in her ‘kerchief, and I in my cap,

Had just settled our brains for a long winter’s nap —

When out on the lawn there arose such a clatter,

I sprang from the bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters, and threw up the sash.

The moon on the breast of the new fallen snow,

Gave the lustre of mid-day to objects below;

When, what to my wondering eyes should appear,

But a miniature sleigh, and eight tiny rein-deer,

With a little old driver, so lively and quick,

I knew in a moment it must be St. Nick.

More rapid than eagles his coursers they came,

And he whistled, and shouted, and call’d them by name:

“Now! Dasher, now! Dancer, now! Prancer, and Vixen,

“On! Comet, on! Cupid, on! Dunder and Blixem;

“To the top of the porch! to the top of the wall!

“Now dash away! dash away! dash away all!”

As dry leaves before the wild hurricane fly,

When they meet with an obstacle, mount to the sky;

So up to the house-top the coursers they flew,

With the sleigh full of Toys — and St. Nicholas too:

And then in a twinkling, I heard on the roof

The prancing and pawing of each little hoof.

As I drew in my head, and was turning around,

Down the chimney St. Nicholas came with a bound:

He was dress’d all in fur, from his head to his foot,

And his clothes were all tarnish’d with ashes and soot;

A bundle of toys was flung on his back,

And he look’d like a peddler just opening his pack:

His eyes — how they twinkled! his dimples how merry,

His cheeks were like roses, his nose like a cherry;

His droll little mouth was drawn up like a bow.

And the beard of his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,

And the smoke it encircled his head like a wreath.

He had a broad face, and a little round belly

That shook when he laugh’d, like a bowl full of jelly:

He was chubby and plump, a right jolly old elf,

And I laugh’d when I saw him in spite of myself;

A wink of his eye and a twist of his head

Soon gave me to know I had nothing to dread.

He spoke not a word, but went straight to his work,

And fill’d all the stockings; then turn’d with a jerk,

And laying his finger aside of his nose

And giving a nod, up the chimney he rose.

He sprung to his sleigh, to his team gave a whistle,

And away they all flew, like the down of a thistle:

But I heard him exclaim, ere he drove out of sight —

Happy Christmas to all, and to all a good night.

MOLESKIN:
Spider Knee Merkin is a Merkin, right knee to elbow, Merkin, left knee to elbow. Let me tell you I thought the Iron Squats would be tough, but boy the Merkins were brutal. You get to the 7th light pole or so and can only do mini sets of 4 before taking a rest.
Avocado says the Os don’t look like an “O” but are called that because of the sound you make when you go from an X to reaching everything up…It made sense to me.
The work was harder than expected this morning. The quads didn’t want to work in a Burpee. The Merkins were just tougher than I could have imagined. Nair says the blood flow restriction from cold weather causes your body to use anaerobic method more than usual and it’s harder but you’re still making progress. I like the idea of training differently like air flow restricted and what not.
ANNOUNCEMENTS:
CSAUP at the Asylum January 30

Trip to the Cement Pond

THE SCENE: Wet but not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20

Cherry Pickers x10

Imperial Squat Walkers x10

LBAC Thumps Up x10

LBAC Thumps Down x10

THA-THANG:
Indian Run to the Cement Pond Parking Lot carrying the “Beast” aka Bowling Ball taking the long way there.

Upon arrival there were 7 exercise stations marked by mini cones in parking spaces. Starting line was as the bottom of the parking lot. Run up 2 parking spaces to station 1 and do 5 Body Builders. (station 1 was alway 5 Body Builders. Run back to start then run to station 2 do exercise then back to start. Continue on to all 7 stations then when you get back to starting line run a lap around the entire parking lot. When back at starting line start round 2, then round 3 and finally round 4.

Round 1 x 5, Round 2 x10, Round 3 x 15 and Round 4 x2

  • Station 1 Always 5 Body Builders
  • Station 2 WW2s 5, 10, 15, 20
  • Station 3 Air Squats 5, 10, 15, 20
  • Station 4 Merkins 5, 10, 15, 20
  • Station 5 Bicycle 5, 10, 15, 20
  • Station 6 Peter Parkers 5, 10, 15, 20
  • Station 7 Monkey Humpers 5, 10, 15, 20

Indian run back to the Grinder taking the short route carrying the “Beast”

MARY:
Planks, Box Cutters & Flutter Kicks to finish out

COUNT-OFF & NAME-O-RAMA
12 came to play in the rain
CIRCLE OF TRUST/BOM:
Back to the Basics

Vince Lombardi, the great Green Bay Packers coach, was famous for his commitment to the basics. He started every football season by holding up a ball and telling his team, who were professional athletes, “This, gentlemen, is a football.” Then the team spent the first two weeks doing nothing but learning again how to block and tackle. 

When we go through times of confusion like the year 2020, sometimes the best remedy is to go back to the basics. We all need wisdom and discernment in confusing situations to know where we are, where we need to go, and how to get there. 

In Psalm 90, Moses gives us directions. He takes us back to the basics. He led God’s people from Egypt through the wilderness to the edge of the Promised Land.  

He summarizes a life of wisdom in six brief principles: God is great (vv. 1-2), life is short (vv. 3-6), sin is serious (vv. 7-11), wisdom is essential (v. 12), mercy is available (vv. 13-15), and success is possible (vv. 16-17).  

If God is great, relating to him rightly is of highest importance. If life is short, the most sensible thing we can do is live in light of eternity. If sin is serious, eliminating it from our lives is vital. If we embrace wisdom, our priorities shift; we learn to invest our lives rather than spend them. If mercy is available, we can choose to receive it in abundance and live in freedom and joy. And if success really is possible, God will provide opportunities for us to impact our world for good. 

These principle bring clarity to our direction and enable us to live with purpose and fruitfulness. They are the basics that lead us into understanding. They allow us to recognize where we are and equip us to get to wherever we need to go in life. 

MOLESKIN:
Praise, KY got his ministry position
ANNOUNCEMENTS:moses

Fight Gone Wrong

THE SCENE: 25 and felt like 10, beautiful sunrise to warm things up

Disclaimer
Warm Up:

    • Hot Feet to Warm Up
      • Little Higher
      • Higher
    • Side Straddle Hops (ICx15)
    • Windmill (ICx10)
    • Pax Perform 1 Blockee, 5 Alpos, now 1 Blockee-Alpo (1:5)

The Thang: Fight Gone Wrong

Round 1: ‘The First 3 Minutes’

  • (10) Blockee Alpos (1:5 Ratio)
  • CMU Farmer Carry to Troll Bridge
  • (50) Merkins
  • CMU Farmer Carry to Grinder

Round 2: ‘The Mental Game’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • 50 Overhead Press
  • CU Farmer Carry to Grinder

Round 3: ‘Grit’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • (50) Air Squats
  • CMU Farmer Carry to Grinder

 Mary:

30 Secconds of Work:

  • X’s and O’s
  • Feet at 90 – Touch Toes
  • Gas Pumps
  • Ankle Wiggles 

B.O.M.

you can apply the stages of a fight in nearly any job function or timeline in life:

The first 3 min, getting your feet wet, figuring it out

The mental game, thinking through it, gathering intel, and creating the overall plan

Grit, The final push, to overcome and complete the job

 

The Twelve Burpees of Christmas

THE SCENE: A cool but clear morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 shoulder taps in cadence

5 OYO Jackees
THA-THANG:
A twelve days of Christmas theme, adding a new exercise each round and working your way back

  • A burpee by the big tree on Crumpet
  • 2 Blockees
  • 3 Bodybuilders
  • 4 hand release burpees
  • 5 single leg burpees
  • 6 double merkin burpees
  • 7 Jackees
  • 8 iron burpees
  • 9 shoulder tap burpees
  • 10 Peter Parker burpees
  • 11 broad jump burpees
  • 12 Bearpees

MARY:

LBCs for a minute

COUNT-OFF & NAME: 11 joined, including 2.0 lumberjack 
CIRCLE OF TRUST/BOM:
Sharpen the saw. We need to make sure to take care of ourselves. “If you have 2 hours to cut down a tree, spend the first hour sharpening the saw
MOLESKIN:
Welcome back KY
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.