F3 Knoxville

Tag: Moses

Tuesday at the Bomb Shelter

THE SCENE: Cool and raining
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

-Little baby arm circles

-Cherry Pickers

-SSH

-Overhead Claps
THA-THANG:
Make your way from the pavillion to the scrap yard in the following manner:

-5 WW2’s, transition into a Getup. Inchworm, then 5 Merkins. Bear Crawl five hands and repeat.

Once at the Scrapyard: 20 reps of Dips, Big Boys, Bodybuilders. Rinse and repeat until the PAX is finished.

Let’as go for a mosey: Running and pausing at every third light pole to AMRAP whatever the QIC calls out.

Back at the AO we farmer carried CMU’s while a battle buddy AMRAP’ed WW2’s

MARY:
LBC’s, Flutter kicks and Overhead Claps

COUNT-OFF & NAME-O-RAMA
Flopper, Neighbor, Swazye, Hellbender, Fins, Mitten, Pinnochio, Napster, Goldfinger, Iceman, Butterfingers, Drifter, Taco, Tin Man, Flash, RadioShack, Moses, Espy
CIRCLE OF TRUST/BOM:
It was a short word but here’s the rub: I made one short Facebook post after the convergence and over the course of the next day and a half had 10 potential HIM’s from various aspects of my life ask me about it and how they can get involved. Two of them are now posted at different AO’s in Knoxville and I’m in the process of head locking the rest. The lesson here is to be vocal, not in a boastful way, but in a way that inspires potential HIM’s around you to break out of a tired old rhythm and find the potential within themselves. Speak from the heart about what F3 means to you!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Standby for info about the promised Bomb Shelter t-shirt order, Details coming to the group me this week!

Burpees and wheel barrow practice

THE SCENE: 70s overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 burpee

10 merkins

2 burpees

10 squats

3 burpees

10 imp walkers

4 burpees

10 imp squat walkers

5 burpees

10 ssh

6 burps

10 monkey h

7 burpees

10 overhead claps

8 burpees

10 big boys

9 burpees

10 flutter kicks

10 burpees

THA-THANG:
Escalator to kiddie slope

Escalator , 10 burps, 20 Dry docks, 30 monkey jumpers , 40 lbc

  • Partner wheel barrow up kiddie slope
  • 20 cones spread out about 10-12 yards apart all the way up kiddie slope
  • Partner wheel barrow to each cone , partner switched at each cone. At each cone before moving on , do 10 V ups(both partners )
  • We made it about halfway and running out of time , we…..
  • Broad jump burpee to the next cone , then lunge to the next cone alternating to the top of kiddie slope
  • Mosey to Crumpit for 7s , monkey humpers at the base, Bernie to the cones , WWII sit-ups
  • mosey back to the AO

MARY:
Alternating Superman’s

flutters

hello dollies

boat canoe….catamaran!

cash out with ATMs
COUNT-OFF & NAME-O-RAMA

12 pact
CIRCLE OF TRUST/BOM:

Good teammates pull their weight.

Great ones hold you accountable and lift you up so you can pull your own.

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Remembering Bill

THE SCENE: Dark, mostly cloudy, 71 degrees F, 93% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial squat walkers, Peter Parkers, Little baby arm circles. Mosey to the bottom of Waxjob Hill.

THA-THANG:

Waxjob Hill 7’s

Burpees at the bottom

Bear crawl up hill

4 count flutter kicks at the top

Run down to the bottom

CMU SET at the Grinder

x12 each (or as noted) competed sequentially.

Bent Rows, Swings, Triceps Extensions, Upright Rows, Squat Press, Curls, On The Shelf (6 per side), Lawn Mower Pulls (12 per arm)

Run down path to junction with Alcoa Road

Calisthenics at Alcoa Road

x12 each completed sequentially.

Merkins, WWII Sit-ups, Shoulder Taps (4 count), Iron Mikes, Dry Docks, SSH (4 count), Get Ups, Body Builders (8 count)

Run back to Grinder and continue AMRAP.  Most completed two rounds.

Push Pull

Completed two rounds of 10 Pull Ups and 10 Box Jumps.

MARY:
Protractors, Box cutters, LBCs.

COUNT-OFF & NAME-O-RAMA
Total of 21 HIMs including 1 FNG (Mitten – Mike Hanlon).  Good to have a couple back at the Bomb Shelter after a break.

CIRCLE OF TRUST/BOM:

April 1974, after touring Alcoa’s TN Operations, I was sitting across from Bill Mueller. He offered me a job prior to my flight back to Beaumont and the last few months of college. He is the reason I moved my wife to East TN two weeks after our marriage. Bill was a good manager. He wasn’t flashy. He was kind. He was giving. He had high expectations. He was a teacher. He had my back. He went before me. He protected me when engineering layoffs came in 1975. I wasn’t one of 7 mechanical engineers let go.
Bill’s personal life was tough. His wife Donna fought brain cancer for several years and the surgeries and radiation left her with significant mental and physical limitations. Bill pulled extra duty raising their three children.  He never complained. He only provided his love, patience, and care. He was devoted to Donna, Jeff, Julie, and Jayne.
Bill gave himself to Habitat in his retirement and has over 100 builds under his belt. His final one was called the Bill Mueller Build. Bill died last Saturday at the age of 91 and was buried yesterday.
I use Bill as an example of someone who has gone before me. Someone who has made my path straighter and less difficult. We all have these kind of people in our lives. Sometimes we realize it. Many times we don’t.  As Cap’n Crunch said after our F3 Convergence, “we all need Paul’s in our life.”  Bill Mueller was one for me.
Today I encourage us all to reflect on the Bill Muellers in our lives and to give thanks. Better yet, if your Bill Mueller is still alive, call him up and let him know just how much he means to you.
MOLESKIN:
Prayers for Daniel, a friend of Flash, as he give the eulogy at a funeral tomorrow.  Prayer for guidance, reconciliation in next steps as one of our HIMs faces the prospect of divorce.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Round and round they go…

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC, forward/back x10 IC
  • 20 SSH IC
  • 8 ct. body builder x10 IC

THA-THANG: 3 Round Dora (Run small lap between each round)

  • 250 Calf jumps     Partner: Bernie to Scrap Yard, 5 pull-ups
  • 150 Merkins
  • 100 Squats with CMU
  • 200 CMU Bent Row,       Skip for height to Scrap Yard, 10 Iron mikes (1ct)
  • 100 Peter Parker (2ct.)
  • 100 BBS
  • 100 Dry Dock           Skip for distance, 15 dips
  • 100 Squat Jumps
  • 50 Shoulder Taps (4ct)

 

  • Salsa for the winners:
  • 30 LBCs 
  • 30 Plank Jacks (2ct) 
  • 15 WW2 sit-up 
  • 30 OH Press with CMU  
  • 10 burpees 

MARY: Around Circle CMU Hammers. Around the Circle Plank

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We can all come out here to work on our physical weakness, but we also have weaknesses that we cannot personally overcome. Paul suffered from a “thorn in the flesh” and Christ’s words to him are something we must also apply: 2Cor. 12:9 My grace is sufficient for you, for my power is made perfect in weakness. Paul’s response should be our response: I will boast in my weakness so Christ’s power rests on me.
MOLESKIN:

ANNOUNCEMENTS:

Big Mama Kraken

THE SCENE: 70ish and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab a partner – One person farmer carries while the other reps out the exercise until they get back and then swap.

  • Merkins
  • Squats
  • BBS

THA-THANG:
A classic Kraken but the 8 cones are spread out over a quarter mile loop. Completing one full lap of the Kraken was 2+ miles. Exercises were as follows:

  • Crawl Bear up Mt Crumpet
  • 80 Merkins
  • 80 Iron Mikes
  • 25 Burpees
  • 50 BBS
  • 80 Monkey Humpers
  • 40 V-ups
  • 60 Bobby Hurleys

I think almost everyone completed 1 round or at least came super close.

MARY:

  • Captain Thor
  • Flutter Kicks
  • Hold out plank until the end

COUNT-OFF & NAME-O-RAMA
12 finished it off!
CIRCLE OF TRUST/BOM:
Galatians 6:2

“Carry each other’s burdens, and in this way you will fulfill the law of Christ”

Whether your rich, poor, healthy, unhealthy… all of us face difficulties in life that we cannot handle alone. God calls upon us to help each other carry our burdens. Life would be almost impossible without each other. Look for ways you can help your friends, families, or even strangers.  You may never know what burdens they are carrying.

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