F3 Knoxville

A Frozen Foggy Bear’s Playground – OTB

THE SCENE: Freezing fog and 24 degrees, the perfect bear weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15.
  • LBAC X 10 forwards and backwards.
  • Cherry pickers x 5.

THA-THANG:

 Round 1 – Each pair of exercises takes place at each corner of the court.  Bear crawl to each new corner.

– 10 Hand-release merkins, 10 dips – Corner 1.

– 10 BBS, 10 jump squats – Corner 2.

– 10 Burpees, 10 WW2’s – Corner 3.

– 10 Iron Squats, 10 flutter kicks (4ct)- Corner 4.

– Run to the closest playground, and bear crawl around the set. Go down any slide you can find, and then run back for more fun.

-Round 2

– 20 Hand-release merkins, 20 dips.

– 20 BBS, 20 Jump squats.

– 20 Burpees, 20 WW2’s.

– 20 Iron squats, 20 flutter kicks (4ct)

– Run to the closest playground, bear crawl around the equipment, and go down a slide. Come back for pain.

– Round 3 – The Frozen Grizzly round.

– 30 Dry docks, 30 Bobby Hurleys.

– 30 ankle taps, 30 shoulder taps.

– 30 BBS, 30 side straddle hops (4 ct.)

– 30 Imperial squat walkers, 30 monkey-humpers.

-If additional rounds needed, go back to the Frozen Grizzly round, and add 10 reps.

MARY:

  • LBC’s x 20
  • Tempo Merkins x 8
  • LBC’s X 20
  • SSH’s x 10

 

COUNT-OFF & NAME-O-RAMA
8 HIMs enjoyed the playground of the average bear.
CIRCLE OF TRUST/BOM:
Reflected on the story of Nehemiah.  Two big takeaways: 1) If you are doing your faith right, there will be resistance and you will make some enemies.  2) We need to remember who we are fight for, and who our Great Ally is.  If you are on the Lord’s side, you can lose a battle, but you never lose the war.  We win through Him.

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

The Bomb Shelter

THE SCENE: Lower 30’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH

20 LBAC

10 Cherry Pickers

THA-THANG:

  • Run 1 lap in Parking Lot
  • 5 Burpees
  • 10 Merkins
  • 10 Air Squats
  • Run 2 laps in Parking Lot
  • 10 Burpees
  • 20 Merkins
  • 20 Air Squats
  • Run 3 laps in Parking Lot
  • 15 Burpees
  • 30 Merkins
  • 30 Air Squats
  • Run 4 laps in Parking Lot
  • 20 Burpees
  • 40 Merkins
  • 40 Air Squats
  • you see the pattern, continue until I call Recover

MARY:
20 Big Boy Sit-ups

40 LBC

Cash out Mountain Climbers
COUNT-OFF & NAME-O-RAMA
16 strong including 1 FNG
CIRCLE OF TRUST/BOM:
Some attributes of being a good leader at your workplace.
MOLESKIN:
Great Job!
ANNOUNCEMENTS:
NA

High Rolling

THE SCENE: Mid 30’s pristine weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 10

Jog around court

5 each

  • Burpee
  • Iron squat
  • BBS
  • Merkin

THA-THANG:

Deck o cards

2-6 Suicides

Face = 10

Ace = 15

🃏 bear crawl around court

♥️ Burpee

♠️ Iron Squat

♦️ BBS

♣️ Merkin

MARY:
COUNT-OFF & NAME-O-RAMA
8 in this tribe
CIRCLE OF TRUST/BOM:

“Humans don’t mind hardship, in fact they thrive on it; what they mind is not feeling necessary. Modern society has perfected the art of making people not feel necessary.”

— Tribe: On Homecoming and Belonging by Sebastian Junger

MOLESKIN:
Nearly got through the deck. Iron squats 😭
ANNOUNCEMENTS:

Sandy Springs OTB 1

THE SCENE: about 30° and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • WINDMILLS
  • ARM CIRCLES
  • SQUAT WALKERS
  • TEMPO MERKS

THA-THANG:

DORA on the basketball court.

P1 does exercise while P2 runs to the far end for 2 Burpees

  • Merkins 200
  • Squats 200
  • BBS 200

Quarter Pounder w Cheese in outfield of baseball field. Do Burpees and run to next cone. Always Bernie back to Burpee cone.

  • Cone 1 10 Burpees
  • Cone 2 25 Merkins
  • Cone 3 50 Lunges total
  • Cone 4 75 Mt Climbers total
  • Cone 5 100 Iron Mikes total

MARY:

2 rounds of:

  • Flutters
  • Low Spider Knees
  • J-Lo

Then LBCs for time

COUNT-OFF & NAME-O-RAMA
7 men.
CIRCLE OF TRUST/BOM:

I am always reflective this time of year. Reevaluating priorities. Fitness goals. Personal goals. What do I want to focus on in the gym and at work this year? How can I improve my relationships? How can I be a better me?

MOLESKIN:
This will be a great AO. Lots of fun stuff to play on and well lit.
ANNOUNCEMENTS:

Backup

THE SCENE: 47 degrees F.,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Baby Arm Circles, Cherry Pickers, Imperial Squat Walkers
THA-THANG:

Set 1 Exercises (Under Pavilion)

Step Ups x12/leg

Dry Docks x12

Squat Jumps x12

Merkins x12

SSH (4 count) x12

WWII Sit ups x12

Mountain Climbers x12

Run Across Grinder

Set 2 Exercises (All with CMU)

Russian Swings x12

On the Shelf x6/side

Bent Rows x12

Curls x12

Goblet Squats x12

Lawnmowers x12/arm

Overhead Press x12

Run down to the road.

Road Work

Merkins x12

BBS x9

Drydocks x6

Burpees x3

Run back to Pavilion and repeat until “Recover” is called

MARY:
21 Boxcutters, 20 Flutter kicks, 60 LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

Merry Clayton and Gimme Shelter

We started the workout to the song Gimme Shelter, the opening track from the Rolling Stones 1969 album, Let It Bleed.  When asked who sang the song most will generically say the Rolling Stones or specifically, Mick Jagger.  When I listen to the song, I hear Merry Clayton.  She is the background vocalist and the one who puts her heart and soul in the song.  Merry was born on Christmas Day, 1948, and was the daughter of a Baptist minister in the New Orleans area.  She began singing gospel music in church before she was tagged as a background singer for Ray Charles and others at the ripe age of 14.

In 1969 she was pregnant and living with her husband in Los Angeles.  The phone rang around midnight and an agent said this British rock group needed a background vocalist for a track to complete a soon to be released album.  They needed her to come to the recording studio right away.  At first she said no, she was tired and she wasn’t feeling too well.  Her husband said she needed to go; that it might be good for her singing career.  Merry shows up at the studio and talks to Keith Richards about the song, the significance of the words written by Jagger, and the way they wanted it sung.

She sang one take, got some feedback from Richards and Jagger, and then said she would give it one more try.  After the second take she offered a third and then said goodnight.  The rest is history for the Stones.

Merry is always the singer I hear in the song.  She was the one that gave it everything she had and she blows it away – as a backup singer.  The Rolling Stones almost always gets the credit for this hit from almost 50 years ago.

There are many times that our roll in life is like Merry’s that night.  We are not the one to make the decisions, we are not THE face in the crowd, we are not the leader, we may not get the recognition we deserve.  We are the backup, the support member of the team, the one given a specific task in the big picture, the one that will be an integral part of future success.  Regardless, our job is to push ourselves, attain the objective, and move on to the next.  Always remember that there is no limit to what can be attained if no one cares who gets the credit.

So where is Merry?  She went home after the Stones session and had a miscarriage late that morning.  She believes the stress she put herself in earlier was a factor and she could barely bring herself to sing the song for a few years afterwards.  She continued mostly in a backup singer roll and was highlighted in a 2012 documentary about others in similar rolls that made many of the legendary songs of the past.  Finally some well deserved recognition has come to her.  In 2014 a car accident left her without legs.  Her faith in God and the inner strength and determination derived from that faith is keeping her on her feet and her music alive.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
OTBs start January 4th at Sandy Springs Park and will be held each Monday, Wednesday, Friday at 5:30 am.  These will continue until launch of the new AO in Maryville.  Meet at the basketball court.