F3 Knoxville

Tag: Mr Jinxy

Crazy Eights and Synchronized Squats

THE SCENE: Misty and temperature in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Lateral Leaps, 10 Burpees, 10 Synchronized Squats (for Crawdad), 10 Tempo Merkins , 10 Cherry Pickers, 10 Twisters
THA-THANG:

Mosey to Dragon Tail.  We will do a Route 66 up the Dragon Tail with the following exercises:

  • Mountain Climbers (Four Count)
  • Ice Skaters (Four Count)
  • Star Jumps (Four Count)

The first person to reach the eleventh light (where a cone will be placed) should turn and sweep all men back to the starting point before we begin the next exercise in the sequence.

Mosey to Stop Sign at Northeast Corner of Administration Bldg.  Gander at the view of the river below.

Mosey to Boulder Pile by Admin Bldg Parking Lot.  We will be running clockwise on the road that goes around the Admin Bldg., stopping to perform the exercise(s) written by each cone that will be placed along the road.  We will rinse and repeat after going around the first time. The exercises to be performed at each cone are as follows:

Cone 1 (at boulder pile):  Each man picks up a cinder block weight boulder and does the following:  20 Rows, 20 Overhead Presses, 20 Curls, 20 Squats

Cone 2 (at north end of Admin Bldg parking lot):  Run up and down fire escape at Admin Bldg.

Cone 3 (a few feet from Cone 2):  Bear Crawl to Cone 4.

Cone 4 (located about 20 yards from Cone 3):  Hop to Cone 5.

Cone 5 (located about 20 yards from Cone 4):  20 Merkins

Cone 6 (Located about 20 yards from northeast corner stop sign.):  20 Squats

Cone 7 (Located on east side of admin bldg., 20 yards from northeast corner):  20 Squat Jumps

Cone 8 (Located close to sidewalk leading to front of admin bldg):  Run up steps at front of admin bldg.  Do 20 Box Cutters.  Return back to cone and do 20 lunges (each leg).

Cone 9 (Located about 20 yards west of southeast corner stop sign):  20 Diamond Merkins

The first two men to finish should split up with one man going clockwise and one man going counter clockwise to sweep all men back to the sidewalk that leads to the front of the Admin Bldg.

Mosey to Pavillion.  We will run counter-clockwise to the following locations and do the following exercises:

  • 20 American Hammers, 20 Hello Dollies, 20 Big Boy Sit-ups, 20 Bicycle Kicks

Mosey to AO.

CIRCLE OF TRUST/BOM:
Let’s face it men, we are sinners.  We screw up.  We make mistakes, saying I will never do that again, yet do it again the very next day.  Thankfully, we have a God who truly loves us.  That is so difficult to grasp.  It is easy to think of God as angry and judgmental, ready to jump all over us for our sins.  There are times in our life when we truly hurt, when we truly have messed up and we think, How could God really love me?

Yet, the Bible tells us of God’s overwhelming love for us.  God made and truly loves every inch of you.  Ponder on that today.  God cherishes you.  Thinks about that one.  God is always with you.  Huh, really?  Yes, he is always there, always walking with you.  And this God is a God of grace, all powerful, yet willing to die on the cross for you.  So walk on with that knowledge, that God is fond of you, has your back, and is always there.

ANNOUNCEMENTS:
Upcoming 3rd F Event will be at Outlook, 8:30 am on March 24.  Praise that Crawdad’s MRI was negative for any tumors!!!!

Lapping the Admin Circle

THE SCENE: Cloudy with temperature in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, Planks with Arm and Leg Raises, 10 Slow Timed Squats, Michael Phelps
THA-THANG:

Mosey on roadway south until it curves west.  20 Hello Dollies in Cadence

Mosey to stop sign, then turn north toward Admin Bldg.  20 Hello Dollies in Cadence

Mosey north and take roadway that heads toward Admin Bldg Parking Lot.  We will be running around the roadway, looping all the way around the Admin Bldg twice.  Along the way we will see cones.  Each cone has an instruction for an exercise.  The cones and exercises will be as follows:

  • Cone 1:  20 Merkins
  • Cone 2:  Pick up boulder at rock pile.  Do 20 Overhead Presses, 20 Curls, and 20 Lifts.
  • Cone 3:  Run to Fire Escape and go up and down, then run to Cone 4.
  • Cone 4:  40 Baby Crunches
  • Cone 5:  Bear Crawl to Cone 6
  • Cone 6:  20 American Hammers
  • Cone 7:  20 Diamond Merkins (4 count)
  • Cone 8:  Run down and back up stairs, then do 20 Big Boys

After the first man completes the circuit twice, he will sweep back all brothers to last man.  These men will not complete the full circuit.

Mosey to Playground.  We will do elevens starting with 10 bench hops and 1 decline merkin.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven brothers with one FNG whom we named “Driftwood.”
CIRCLE OF TRUST/BOM:

The following verses are from Matthew 6:  19-21.

19 x“Do not lay up for yourselves treasures on earth, where ymoth and rust5 destroy and where thieves zbreak in and steal, 20 xbut lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

Where do you put your treasure?  So many times, I find myself putting my heart into treasures other than in God.  This is certainly human.  We humans put our treasures in things such as money, having a nice home, being popular, being best at our jobs, making sure our family members are doing the right things.  But what if we were to lose our earthly treasures?  If we do not trust in God, we would surely be lost.  If our heart is in God, we can survive the loss of earthly treasures.

ANNOUNCEMENTS:

2nd F event at Abridged Beer Company at 6:30 pm this Thursday.

Sweet Sixteen and Heading to the Finals

THE SCENE: Cloudy, cool, had rained earlier in the morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Windmills, Body Twists
THA-THANG:
Mosey to top of trail at northern end of park.

Starting at cone we will do Route 66 downhill.  The first to get to the cone at the 11th light should turn around and sweep all men back to the first cone.  The following will be the exercises:

  • Mountain climbers (four count)
  • Squat Jumps
  • Carolina Drydocks

Mosey back down trail until we reach area by Big Tree.  20 Merkins

Mosey to perimeter trail on other side of northern park entrance.  20 Merkins

Mosey on perimeter trail to area below Mount Everest.  20 Diamond Merkins

Mosey up Mount Everest to boulder pile near Administrative Bldg Parking Lot.  Each man takes cinder block weight boulder.  We will do the following exercises with boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Triceps
  • 20 Lifts
  • Rinse and Repeat

Mosey to stop sign on Northeast side of admin bldg.  20 Carolina Dry Docks

Mosey to Pavilion by AO

We will do Totem Pole with following exercises. Exercises to be performed for 30 seconds, adding on another exercise each time until we have done all five.  Then we drop bottom exercise, etc. until we finish with last exercise.  Thus, all exercises will have been performed five times by the time we are done.  The exercises are:

  • Burpees
  • Big Boy Sit-ups
  • American Hammers
  • Picnic Table Pull-ups
  • Bicycle Kicks

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA
Sixteen men.  One was FNG whom we dubbed “Notorious.” Another man, “Shakespeare”, is transplant from F3 at Columbia, SC.  He now lives in Knoxville and we welcome him!
CIRCLE OF TRUST/BOM:
The scripture of the day is from Matthew 6: 5-9.

5 “And when you pray, you must not be like the hypocrites. For they love xto stand and pray in the synagogues and at the street corners, that they may be seen by others. yTruly, I say to you, they have received their reward. 6 But when you pray, zgo into your room and shut the door and pray to your Father who is in secret. aAnd your Father who sees in secret will reward you.

7 “And when you pray, do not heap up empty phrases as bthe Gentiles do, for cthey think that they will be heard dfor their many words. 8 Do not be like them, efor your Father knows what you need before you ask him. 9 fPray then like this:  (then the Lord’s Prayer is recited).

When we pray, we do not have to worry about praying with beautiful sentences or big words.  God wants you to be yourself.  God also wants time with you alone.  He made you and desires relationship with you, conversation with you.  Because He wants conversation with you, both talk to Him and listen to Him.  Take time to listen in prayer.  If things happen in your day, ask God what He is wanting you to learn from those things.  What is God trying to tell you?  And remember, when talking to God, that He is Love.  Do not shy away from your father, who created you, who knows you, who loves you.
ANNOUNCEMENTS:
Coffeeteria Baby!!!

Pole Dancing Dozen

THE SCENE: Cold with Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two Laps Around AO Parking Lot, 20 Side Straddle Hops, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles Forward, 7 Backward, 5 Wide Arm Circles Forward, 5 Backward
THA-THANG:
Mosey north of AO parking lot up hill to top parking lot.  20 Box Cutters in cadence.

Mosey North on road toward park entrance.  Turn right on new trail that intersects road.  15 Box Cutters in cadence.  Mosey about half way up trail to cone which is by trail light.  We will do elevens where we will go to first light and do one of an exercise, continuing to second light where we do two, onward to the eleventh light where we will do eleven of the exercise.  The first to get to finish turns around and sweeps all men back to the starting cone.  We then start the next exercise.  These are the exercises:

  • Big Boy Sit-ups
  • Squats
  • Imperial Walkers
  • Merkins
  • Ice-Skaters
  • Star Jumps
  • Hello Dollies

We will not go back to original cone after Hello Dollies.

Mosey to Pavillion by AO Parking Lot.

We will do Totem Pole (starting with first exercise for 30 seconds, then doing it again but adding next exercise, etc. until we do all five of the exercises for 30 seconds.  Then we drop the first exercise and go through round again, doing four exercises for 30 second each.  Then we will drop second exercise, etc. until we only do the fifth exercise for 30 second.

Mosey Back to AO Parking Lot

MARY:

Planks with right arm up, left arm up, right leg up and left leg up.

COUNT-OFF & NAME-O-RAMA
12 Men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Reading from Isaiah 40:  28-31.  We must lean on God for our strength.  He shall renew our strength and mount us up with wings like eagles.

ANNOUNCEMENTS:
Coffeeteria!

The Magnificent Seven

THE SCENE: Cold, some snow on ground and a small amount of icy patches on trails
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run twice around parking lot, Old Man Curly the Lash In Place Run with Burpees, Slow Timed Squats, Cherry Pickers.
THA-THANG:

Mosey to Parking Lot Next to Serpentine Sidewalk.  Run around parking lot stopping to perform the following exercises at each cone:

  • Cone 1:  20 Jump Squats
  • Cone 2:  20 Big Boys
  • Cone 3:  20 Shoulder Taps, each shoulder
  • Cone 4:  20 Imperial Walkers, each leg
  • Cone 5:  20 Smurf Jacks
  • Cone 6:  20 Merkins
  • Rinse and Repeat

Mosey to Outdoor Chapel.  Find partner.  While Partner 1 runs around chapel (on the sidewalk), Partner 2 will do one of two exercises:  Decline Merkins with feet on stage.  Box Cutters on non-stage end of chapel.  Then partners switch and Partner 1 does one of the two exercises.  The partners switch and Partner 2 does the exercise he didn’t do the first time.  Then partners switch and Partner 1 does that exercise.  Rinse and repeat.

Mosey to Serpentine Sidewalk.  Bear Crawl to first light, run next four lights.  Bear Crawl to sixth light, run next four lights.  Continue to do this in increments of five lights until you reach the end of the sidewalk where it hits the perimeter trail.  Then run back to starting place, sweeping those who haven’t finished yet with you back to start.  Do the same thing but with hops instead of bear crawls.  Finally, do the same thing but with lunges.  End at the perimeter trail this time and do baby crunches until everyone has finished.

Mosey to Cardiac Hill.  Do 20 Hello Dollies at start of Cardiac Hill.  Do 20 Bicycle Kicks at First Turn.  Do 20 Carolina Dry Docks at Second Turn.  Do 20 Bench Raises at Top.

Mosey to AO.

20 American Hammers.  20 Pickle Pounders.  Boat, Canoe.

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
Many people tend to gripe.  For example, many will gripe about the weather today (too cold, hate the snow, not enough snow).  Two bible verses are important here:

Psalm 118:24 ESV / 686 helpful votes

This is the day that the Lord has made; let us rejoice and be glad in it.

Hebrews 12:28 ESV / 373 helpful votes

Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe.

We need to be grateful for what we have, for what the Lord has given us.  We need to look for miracles underneath the stones of the earth, in the whisper of the leaves, in our everyday lives.

MOLESKIN:

ANNOUNCEMENTS: