F3 Knoxville

Tag: Pinocchio

It’s been a year…

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Al Gore for the Disclaimer
  • Tempo Merkins
  • Windmills
  • SSH
  • Walking Knee-to-chest
  • Short mosey and do burpees every other light pole, 1, then 2, then 3 etc…just up to 5 and mosey back to grinder
    THA-THANG:
  • 4 rounds of exercises. Do 3 sets of each round and and suicide before moving on to the next round
    • Round 1
      • 15x Water Pumps each leg
      • 5 per arm, 1 arm-assisted merkins (on back of the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5x ½ High, 5x ½ low, 5 x full
    • Round 2
      • Box Jumps x 15
      • 10 CMU Lawnmower per arm
      • Wall Sit Overhead press x10
      • 1 leg line hops x 15 per leg (2ct)
    • Round 3
      • 10 tuck jumps
      • 15 hand release merkins
      • Calf Raises: 15 each position: Toes forward, Toes out, Toes in
      • Upright Rows x 15
    • Round 4
      • 15 CMU Swings
      • 10 Over block merkins (each merkin =1)
      • 10 Iron Squats (Iron Mike + deep air squat)
      • 10 each side, Elf on the Shelf
    • If finished before time is called, do suicides and 20 merkins/20 Big Boy Sit Ups until the end
  • MARY:
  • Leg circles each way
  • Marching Low Planks
  • Gas Pumps
  • Flutter Kicks
    CIRCLE OF TRUST/BOM:
    As we look back at the year 2020, it seems like it is expected of us to say something negative about this strange year. We need to make sure we look at it with balanced view: rightly mourn our losses (and there have been many of these: loved ones, friends, jobs, celebrations, opportunities for fellowship) but also celebrate the blessings that we have enjoyed (including those unexpected blessings brought about by changes in our circumstances do to the pandemic).  In all these circumstances and as we look ahead to the new year whatever it may bring, let the words of the Doxology remind us what we should do everyday: “Praise God from whom all blessings flow, praise him all creatures here below, praise him above ye heavenly hosts. Praise Father, Son and Holy Ghost. Amen.” 
  • MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Silent Night

THE SCENE: 42 degree F, 67% humidity, very dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Cherry pickers, Imperial squat walkers

THA-THANG:
Grab your numbered CMU and mosey to Mt. Crumpit.

 

Mt. Crumpit Dora  (1 partners with 2, 3 with 4, 5 with 6, etc.)

(Partner #1 starts exercises while Partner #2 runs to back side of tree, does 3 Burpees, runs back down, and switches with partner to complete required number of exercises.)

100 Squat Trusts

200 Bent Rows

200 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

200 Derkins

200 Dips

200 Triceps Extensions

100 Russian Swings

 

Mosey back to AO

MARY:
Everyone did 10 Russian Swings before time was up.

COUNT-OFF & NAME-O-RAMA
14 HIMs and 1 2.0 (Lumberjack)
CIRCLE OF TRUST/BOM:
The Simon and Garfunkel album Parsley, Sage, Rosemary, and Thyme was released in October 1966.  Silent Night/7 O’Clock News is one of the tracks.  It starts with the duo singing Silent Night and soon into the song a broadcaster starts to present the top headlines of the day. There is mention of antiwar protests, civil rights marches, calling in the National Guard, mass murders by Richard Speck, suicide by comedian Lenny Bruce, and messages of political dispute.  In the midst of the beautiful singing of Silent Night, the listener realizes that there never seems to be one.

The reality of this broken world is that there never will be a night without strife and turmoil and greed and disagreement and pain and sorrow.  Only when Jesus comes again will all of this be wiped away.  The good news is that we are all able to cope with the worlds brokenness when we lay our troubles at the feet of our Savior.  We can only have a silent night when we rest in His arms.

The challenge for us is to take the time and do this.  Rest in His arms if only for a short time.  Do it with your family and loved ones.  Carve out that time this Christmas season and then try to make a habit of it.

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

Fight Gone Wrong

THE SCENE: 25 and felt like 10, beautiful sunrise to warm things up

Disclaimer
Warm Up:

    • Hot Feet to Warm Up
      • Little Higher
      • Higher
    • Side Straddle Hops (ICx15)
    • Windmill (ICx10)
    • Pax Perform 1 Blockee, 5 Alpos, now 1 Blockee-Alpo (1:5)

The Thang: Fight Gone Wrong

Round 1: ‘The First 3 Minutes’

  • (10) Blockee Alpos (1:5 Ratio)
  • CMU Farmer Carry to Troll Bridge
  • (50) Merkins
  • CMU Farmer Carry to Grinder

Round 2: ‘The Mental Game’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • 50 Overhead Press
  • CU Farmer Carry to Grinder

Round 3: ‘Grit’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • (50) Air Squats
  • CMU Farmer Carry to Grinder

 Mary:

30 Secconds of Work:

  • X’s and O’s
  • Feet at 90 – Touch Toes
  • Gas Pumps
  • Ankle Wiggles 

B.O.M.

you can apply the stages of a fight in nearly any job function or timeline in life:

The first 3 min, getting your feet wet, figuring it out

The mental game, thinking through it, gathering intel, and creating the overall plan

Grit, The final push, to overcome and complete the job

 

Substitute teaching while Taco is on quarantine

THE SCENE: Chilly-ish but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My 2.0 “Lumberjack” led most the warm-up

-10 SSH

-15 LBC’s

-15 Squats with CMU’s outstretched
THA-THANG:
Today the Bomb Shelter needed a substitute teacher as our own Taco (an MCS spanish teacher) was on close-contact quarantine. We decided to honor the work of our teachers in this odd time by visiting The Educator.

-Mosey to The Educator with CMU for 11’s. Blockies at the bottom, 4ct Iron Mike’s at the top.

-Inch worm Merkin your first time up the educator, Bernie a few trips up in the middle (a Snorkel request)

-Mosey back to AO, blockies while we wait for the 6 to catch up (a Peach request)

-Lesson for the day, be careful what you ask for with your MumbleChatter =)

MARY:
-Chest press

-Flutter kicks

-Chest press and flutter kicks at the same time

-Tempo merkins and WW2’s

COUNT-OFF & NAME-O-RAMA
scout, scoutmaster, peach, pinnochio, snorkel, hammy, ky, t-bone,veep, napster, nair, espy, double tap, drifter, lumberjack
CIRCLE OF TRUST/BOM:
Read the weekly F3 email, the Judge’s word on consistency this week was awesome!
MOLESKIN:
Pray for KY’s ministry oppourtunity and those dealing with COVID
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

ONE IS NONE 2 IS ONE.

THE SCENE:  A bit cool but nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LITTLE BABY ARM CIRCLES FORWARD 13 BACK 11.  TEMPO SQUATS 10. SQUATY CURLS 5 ON AN 8 CT

THA-THANG:
GRAB A CMU AND MOSEY TO THE FOUNTAIN. ON THE LOOP FROM FOUNTAIN TO STREET VISIT 8 STOPS FOR A CRACKING.  20:1

  • BURPEES
  • SQUATS
  • MERKINS
  • BIG BOYS
  • IRON MIKES
  • CURLS (CMU)
  • OVERHEAD PRESS (CMU)
  • BENT OVER ROWS (CMU)

MARY:
GRAB BIG ASS ROPE AND AS ONE DO WORLD WAR II’S UNTIL ALMOST TIME.  FINISH WITH 10 MERKINS OYO
COUNT-OFF & NAME-O-RAMA 

 


CIRCLE OF TRUST/BOM:
ONE DOES NOT MAKE THE GROUP THE GROUP MAKES ONE.  BOMBSHELTER MEN MAKE UP A GREAT GROUP.  USE THIS GROUP AS AN EXTENSION OF YOURSELF.  REACH OUT IF YOU NEED TO. IF YOU ARE CAPABLE, YOU SHOULD HELP. YOU ARE ONLY AS STRONG AS THE MAN NEXT TO YOU.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.