F3 Knoxville

Tag: Moses

Clapping for Mercy

THE SCENE: 45 degrees and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x 10 IC; Cherry Pickers x 7 IC (slow); overhead claps x 25 IC

THA-THANG:
Second installment of the “flight of the blue falcon”  2 PAX hold XL CMUs above their heads while the rest run as a herd through the AO for a 10 count. When 0 is reached, herd performs exercise selected by a CMU holder until CMUs catch up to the group. 2 new carriers are selected and they choose the next exercise and start counting. Exercises included burpees, burpees, more burpees, hurpees… this group grasped the “blue falcon” concept very quickly.

MARY:
Upon return to the AO, we did a relay race across the grinder carrying the CMUs, with non-runners holding a plank.
Relay ended and we circled up with only 2 minutes left, so we completed 50 overhead claps IC to finish.
CIRCLE OF TRUST/BOM:
“Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.” 1 Peter‬ ‭5:6-7. We need to cast all of our anxieties and fears on Him, and leave them there, not reel them back in like we’re fishing. What does it mean to cast them away? Take on the attitude of Cortez, who in 1519 sailed from Cuba to Mexico and told his men to burn the ships, which gave them only 2 options: conquer or die. Burn the ships of addiction, whether it’s deleting apps from your phone, dumping out a bottle, eating better food, adjusting your daily routine to avoid a co-worker that drives you to sin. We are 100% in control of the things that we put into our bodies and minds, and we need to be diligent about the doors we leave open.
ANNOUNCEMENTS: 

JUCO is introducing a new OTB (for now, with a goal of being a regular option) ruck option on Monday mornings from 0500-0615, joining the main JUCO crowd for the BOM at the conclusion. It will be a burbs-style beatdown (but slower) covering mileage and incorporating ruck-based exercises.

Light poles and lazy Dora

THE SCENE: 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Plank, then merkins x10 ic , plank, peter parkers x10

THA-THANG:

super 11s

  • Start and said #1 light pole, do one rep of each, Merkins, Big Boys, and Squats
  • Run 2 light poles, then run back one, do 2 of each above said exercise
  • Keep advancing 2 light poles and running back one until you complete 11 reps of the said exercises
  • once complete, start at 10 reps of each exercise and go back down to one, still advancing 2 light poles and running back on
  • Back at the AO, LAZY Doras, 100 merkins, 200 LBC, 300 Overhead CMU pressess(we got to 200) before time was up)
  • After the 100 merkins and before going onto the LBC, We sprinted or attempted to sprint around a short section of the park before Moses could finish 30 reps of 3 different exercises. (merkins, rows, and big boys)
  • After the LBC, we sprinted down the grinder and back before Moses could complete 20 reps of curls
  • Moses has a bum knee right now, hence the reason he was doing stationary exercises but gave us a reason to run hard for some cardio

MARY:
Flutters x 10

dollys x10

scissors x10
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:
Stress. I just talked about Stress and the role it plays in our lives. yes, there are many things around us that give us stress but ultimately, we bring stress on ourselves. Stress is based on how we deal with things. For me recently, we just brought home 2 puppies! I have 3 young boys, a work schedule that could keep me working 60 hours a week, kids sports, spending time with the M,etc….LOTS of stuff going on right?! Well, I make my bed and I lay in it! Therefore, I could easily be stressed out but I know everything will work itself out so I try not to stress over it. PRAYER HELPS!! 🙂
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

See You on the Other Side

THE SCENE: A balmy 58° or so. Light drizzle, occasional silent pulses of light in the unbroken gray sky are an ominous foreshadowing of things to come. But, no thunder rolls, so we will!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Smurf Jacks x15 IC
Tempo Merkins x15 IC
Cherry Pickers x7 IC
Asphalt Kissers x10 IC
LBAC fwd/back
Failure to Launch x10 IC (must have counted fast…)

THA-THANG:
Skip over to the base of Mt Crumpet
Battle buddy up. One PAX does exercise while the other runs to the top and around the tree and back. Switch. Dora style except no specified rep count.
After both PAX have done the first exercise, mosey to the fountain. Sideways plank shuffle with feet on the fountain – One CW and one CCW until meeting on the other side.
Mosey back and do the next exercise. R&R.
Exercises:
-Merkins
-BBS
-Gas Pumpers
-CDD
-Squat Jumps
-Burpees

Lightning getting closer, so head back to shelter!

MARY:
Decent time left for some good ab work!
Flutter Kicks x40 IC
LBCs x20 IC
Box Cutters x20 IC
Row your Boat x2

As portended, the heavens opened up and the waters descended with a great roar. But the PAX remained only mostly wet in the shelter of the Pavalon.

COUNT-OFF & NAME-O-RAMA
11 PAX got it done!
CIRCLE OF TRUST/BOM:
This is something I’ve mentioned before. However, I need a daily focus on it. For those of us who are married, it’s not a 50/50 thing. It’s 100/100. Today we went around the fountain as pairs, each going opposite ways and meeting on the other side. Nobody stopped halfway and waited for their partner. Just kept going until they met. With your spouse, don’t just go halfway. Give it your all. When crap hits the fan in life, be ready to go the full distance.

MOLESKIN:
It’s been a while since I was on ol’ Crumpet… Somebody planted a daggum tree right down near the bottom of the hill. Little spindly sapling thing… I just about ran right over it on my first trip up.
ANNOUNCEMENTS:
None today

If

THE SCENE: 73° and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpee Warmup

Do 1, then 2, then 3, etc.

We went up to round 6.

THA-THANG:

Moses’ Ladder Workout.

Do station 1 run to station 2 then run back to start. Run through doing stations 1 and 2 on the way to the third station and then all the way back to start. Continue in this fashion adding a station on up to the 8th. Once at the top go back down the ladder subtracting a station from the beginning each time.

@Bathroom Wall – 3 Balls to the Wall or 30 Dry Docks

@Scrapyard – 5 Pull-ups or 10 Inverted Rows

@Y in Path – 10 Burpees

@Trash Can – 15 WWIIs

@Next Intersection – 20 Iron Mikes single ct

@Grinder Steps – 25 Merkins

@1/2 way to sidewalk – 30 Low Peter Parkers single ct

@Sidewalk – 35 Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:

“If-” by Rudyard Kipling

If you can keep your head when all about you

Are losing theirs and blaming it on you,

If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

And yet don’t look too good, nor talk too wise:

 

If you can dream—and not make dreams your master;

If you can think—and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two impostors just the same;

If you can bear to hear the truth you’ve spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

And stoop and build ’em up with worn-out tools:

 

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

And never breathe a word about your loss;

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: “Hold on!”

 

If you can talk with crowds and keep your virtue,

Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much;

If you can fill the unforgiving minute

With sixty seconds’ worth of distance run,

Yours is the Earth and everything that’s in it,

And—which is more—you’ll be a Man, my son!

MOLESKIN:
Solid beatdown. Counting the warmup we did 101 Burpees. I think some of us made it about halfway back down the ladder.
ANNOUNCEMENTS:

Words

THE SCENE: Dark, wet, cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:. Imperial Walkers, Tempo Merkins, Kahzak Squats, Mtn Climbers, High Knees, Skips

  • THA-THANG: 5 stations, 3 min. at each station, 3 cone suicide between each, short Mosey after completing all stations, then do it again
  • Station 1.
  • 20 BBS
  • 20 Peter Parker (2ct)
  • 20 Bridge Marching (2ct)
  • 20 J-Lo (plank, hip dip, 2ct)
  • 30 LBC
  • 20 Superman
  • Station 2.
  • 5-8 pull ups
  • 10 knee tucks
  • 10 assisted piston squat (5 per leg)
  • 5 slow-release hangs
  • 25 Merkins
  • Station 3
  • 20 CMU Goblet Squats
  • 10 Water pumps per leg
  • 10 Step ups with CMU (per leg)
  • 10/leg shoulders-high hip thrusters
  • Station 4
  • Crazy 8 Curls
  • 20 Upright Rows
  • 15 Dips, CMU on legs
  • 15 lawnmower per arms
  • 20 incline merkins (bench or CMU)
  • Station 5
  • 15/leg Single Leg Dead Lift
  • 10 Burpees
  • 20 lunge twist with CMU (10 per leg)
  • 30 Calf Raises (10 each: toes out, toes neutral, toes in
    MARY:
    None
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Two great Proverbs about using our words are found just a couple of verses apart in Proverbs 12.

  • 12:16  Fools show their annoyance at once, but the prudent overlook an insult.      Sometime we don’t need to say anything at all, just ignore the slights and insults that are passed our way.
  • 12:18 The words of the reckless pierce like swords, but the tongue of the wise brings healing.      When we do choose to speak, let’s speak words that bring healing to the hearers, not wounds and pain.

    MOLESKIN:

    ANNOUNCEMENTS: