F3 Knoxville

Tag: Moses

Horse Movie

THE SCENE: 40ish. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbilly’s x 15
  • Little this/that
  • Michael Phelps

THA-THANG:

Seabiscuit – from grinder down hill to the left toward front of church and back around up stairs. 1,2,3,4,3,2,1 = .27 mile about 4.32 mile total

  • 5 Burpees
  • 10 Pull-ups
  • 15 Derkins
  • 20 Squats

When you finish do your Mary’s. If you finish that. Bear Crawl backwards up hill near stairs and down forwards.

MARY:

  • 100 BBS
  • 100 American Hammer

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:

Support your brothers. Push each other but lets remember to honor the challenges in each others lives and respect the HIM enough to know he is taking care of business as best he can. In turn, really push yourself. Work on form. Honor the process by doing the work. It’s not about adding up your numbers but about quality. Lets really support our brothers here and when someone falls, help them back up.

MOLESKIN:
ANNOUNCEMENTS:

Sometimes Life can be a Bench

THE SCENE: Crisp and clear 25 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Short and Sweet

  • Jump Rope, x25
  • Forward Arm Circles x15, IC, 4ct
  • Backward Arm Circles x15, IC, 4ct

THA-THANG:

Mosey from the AO counter clockwise around the entire park.  Stop at each bench passed and complete the listed workout.  As soon as you arrive, you begin.  A ONE minute timer starts when the last PAX arrives at the bench, and everyone moves until the timer goes off.

  • Jump Knee Tucks
  • Level 1( Down into Plank, 4 Merkins, 8 Mtn Climbers, Up)
  • Dips w/hands on the fountain wall
  • Merkin
  • Ski Abs
  • Skater/Speed Skater
  • Jump Squat
  • Pit stop @ Mt Crumpit- Up, Around the tree, back down. Complete Mtn Climbers at bottom of hill until last PAX finishes the lap.
    • Sprint up, mosey Down
    • Lunge Up, Mosey Down
    • Bear Crawl Up, Mosey Down- Except Drifter, he’s naturally a bear.
    • Crab Walk Up, Mosey Down
  • Level 2 (8 merkins, 16 Mtn Climbers)
  • Iron Mikes
  • Dry Docks
  • Stop at the Barricade- Grab a sandbag and complete 25 squats OYO.
  • Donkey Kicks- Bent leg Pike, jump legs up, kick out backwards, land.
  • Sprint to Grinder

MARY:
N/A- Included in Tha-Thang
COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG – Bumblebee
CIRCLE OF TRUST/BOM:
Philippians 4:10-13

Paul was able to endure through ,and rejoice in, his unimaginable suffering by focusing his attention on his obedience to the Lord.  We must find our “why” in every challenging situation and make that our focus. If your attention is turned toward your WHY, you will be able to endure any level of difficulty or suffering. Focus on your WHY and rejoice in your suffering
MOLESKIN:
Families and friends of the KY school shooting victims.
ANNOUNCEMENTS:
.

You’ve been…… Thunderstruck!

THE SCENE:

Clear, 50ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Squats x15 IC
  • Arm Circles x20 each direction

THA-THANG:

  • Mosey to Mt. Crumpet
  • 7’s on the hill. Dry docks at top, Hurpees at the bottom
  • Mosey back to grinder
  • On one side – Squats, Iron Mikes, Calf raises (Start with 2,4,6,8, etc…) Lt. Dan over to other side of grinder
  • Other side – Pull ups, Derkins, Drips (2,4,6,8, etc…) Slide drill (squat position, lateral slide) in zig zag back to other side, repeat

MARY:
THUNDERSTRUCK!

  • Plank for entire length of “Thunderstruck” (by AC/DC of course) *roughly 5 minutes*
  • Merkin every time you hear “thunder” or “thunderstruck”
  • Should taps during guitar solo
  • Profusely sweat and tremble accordingly

COUNT-OFF & NAME-O-RAMA
14 PAX— 1 FNG, Taser!
CIRCLE OF TRUST/BOM:

I shared a story in which I was very close to death at 14 years old. And through God and a miracle, I am here today.

Cherish your time you have to spend with your friends and family. You never know which day may be your last, so try to make sure you leave everyone with a positive impact when you interact with others. Keep a smile on your face and leave with a good impression.
MOLESKIN:

ANNOUNCEMENTS:

Tour De Park

THE SCENE: 9 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Seal to Predator Jacks  x 15 4-count IC  (arms out front hand together, jack down into a wide squat)

Suicide Combo, fwd 3, bck 2:

Sprint Suicides

Bear Crawl suicides

THA-THANG:

Tour de Park – start towards the fountain 5 stops: 1. Right around the corner from fountain 2. Far back side of park 3. Mt Crumpet 4. Sidewalk straight to grinder 5. In front of the church

Extra stop at rock pile for some shoulder work:

  • Rock Pile Shot Put x 20 each arm
  • Rock Pile arm circles fwd/bck x 20 each
  • Rock Pile fly-row-press-rev curl

(active rest: duck walks, bernies, plank, al gore)

10 reps each of the 5 stops:

  • Burpees
  • Dry Docks
  • Roll up v up
  • Diamond Merkins
  • Squats lateral side to side

MARY:

In and Outs x 20 4-count IC

COUNT-OFF & NAME-O-RAMA
9 PAX no FNGs

CIRCLE OF TRUST/BOM:

Some Wise Quotes

When you talk, you are only repeating what you already know. But if you listen, you may learn something new – Dalai Lama

Self-discipline begins with the mastery of your thoughts. If you don’t control what you think, you can’t control what you do – Unknown

There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live – Dalai Lama

Open-minded people don’t care to be right, they care to understand. There’s never a right or wrong answer. Everything is about understanding – Unknown

The true mark of maturity is when somebody hurts you and you try to understand their situation instead of trying to hurt them back – Unknown

MOLESKIN:
ANNOUNCEMENTS:

Looking Back

One comment

THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  Locomotive Breath by Jethro Tull

  • Baby arm circles – 20x both rotations
  • SSH 20x – 4 count
  • Tempo Squats – 20x
  • Tempo Merkins – 20x
  • Imperial Squat Walkers – 20x

THA-THANG:  Whipping Post by The Allman Brothers Band Live at the Fillmore East

  • Indian run to Mt. Crumpet (2x sprint to front)
  • Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
  • Mosey to fountain center – 10 dips, 10 merkins, times two reps
  • Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
  • Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back.  (Two repetitions.)

 MARY

  • Hello Dolly’s in cadence 20x
  • Leg lifts/box cutters on command
  • Bicycles
  • Superman/Banana
  • Little baby crunches

COUNT-OFF & NAME-O-RAMA
17 including FNG “Tinkle” and renamed PAX “Pup”
CIRCLE OF TRUST/BOM:
I read my response to an email chain with a former boss from April 17, 2003.  Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home.  In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently?  Do you find joy in the here and now?

What we make of life is mostly above our shoulders.  How much better would it be if we let our hearts rule!  How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing.  Parents are teachers, bosses, and friends to them but the emphasis must be on the first two.  They can find friends elsewhere but they can’t find other parents.  What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past.  Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it.  Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3.  I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this.  I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3.  I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP February 24, 2018