F3 Knoxville

CMU’s and Mt. Crumpet

THE SCENE: Cool, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH

-Little baby arm circles

-Merkins on the Q’s call for up and down

THA-THANG:

-1/2 court Melungeons with CMU, once you reach the grinder 50 squats with CMU

-Partner up and Indian Run to the Mt. Crumpet, bring along one CMU per team.

-Dora style, 100 bodybuilders, 200 WW2’s (we didn’t even come close to finishing the WW2’s)

-Indian Run with the CMU’s back to the AO

MARY:
-Flutter kicks, LBC’s and more Merkins
COUNT-OFF & NAME-O-RAMA
Mitten, Drifter, Hammy, Pinnochio, Snorkel, Flash, Espy, Swazye, Taco, Moses
CIRCLE OF TRUST/BOM:

” God won’t ever give you more than you can handle” I call BS on this often used phrase. There are numerous examples in the Bible and our own lives where He gives us more than we can handle. Cancer, death, bankruptcy, divorce, prodigal children, etc are all more than we can handle. God does not expect you to to come through these things alone, he expects you to come to him with your burdens where he will bear the burden with and for you. He gives you more than you can handle so you’ll come to learn to depend on him fully and in doing so be an example to your brothers who are walking through hard things of their own.
MOLESKIN:
Way to power through the back injury Hammy. Respect. Double respect.
ANNOUNCEMENTS:
I have t-shirts for those that ordered them and will bring them to the AO on Tuesday. Moses had some nifty biz cards to pass out, if you need some hit him up!

Anti fragile

THE SCENE: 70s n dry , very dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Plank hold , merkins , plank hold , Peter Parker’s while giving disclaimer. Bombshelter men do work , even during the disclaimer!

Jog the grinder and back , 10 squats IC , jog again and back, 20 imp walkers IC, jog again and back , imp squat walkers

 

 

THA-THANG:
Mosey next to the playground for DORACIDES,

  • 100 bodybuilders
  • 200 monkey humpers (4ct!)
  • 300 big boys
  • Once done , burpee dans until the 6 finishes
  • w Doracides , p1 is doing exercise while p2 suicides 3 cones w burpees at each cone . 1st cone-1 burp, 2nd cone -2 burps , 3rd cone -3 burps , rum back and switch

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
17 pax
CIRCLE OF TRUST/BOM:

Black swan is a Crazy unexpected disastrous event

What are we:

1. Fragile

2. resilient and survive

3. anti-fragile , be durable and thrive 

Thriving  in the chaos of the unpredictable. 

MOLESKIN:
Let’s strive to be anti fragile ! That does not mean we go beat our chests and become tough guys, so to speak. It means we should prepare / practice to thrive in daily life. Could be a Q you have coming up or that business proposal or family life , etc…  the point is that if we are prepared and fit to thrive in our situation , what ever it may be, we will be able to adapt in a positive way to anything unpredictable.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Groundhog Day

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Windmills x 10
Cherry picker x 10
Arm circles x 10 f/b
THA-THANG:
For cardio between rounds we will run down to the troll bridge and make the loop. MODIFY: Run down to scrap yard and do 10 pull-ups.
At the pavalon OYO:
20 derkins
20 BBS w/ CMU
20 thrusters
20 curls
20 box squats w/ CMU
20 tricep extensions
MARY:
Block hammers x 10 2-count
CMU flutters x 10 4-count
Repeated 4 or 5 times.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:

“A warrior doesn’t have to be someone who is in the military. It’s an archetype within all of us. We all need to draw upon our warrior when we need to be firm and resolved–when we are clear where we stand and we don’t want to get pushed around. But to be a warrior you need to know where you stand and what your lines of demarcation are. Because if you don’t stand for something you fall for anything. And if you don’t stand for something and some bully comes along–whether that bully is an organization or your dad or your brother or anyone else in the world, then you’re not going to have the resolve to fight back. So the warrior ethos starts with cultivating a personal ethos, which is deep clarity around these questions–What is my purpose in life? What am I passionate about and how am I going to align those? And what are my principles that are going to keep me aligned as I move towards that? And develop a very profound vision of what that looks like for you.”

Mark Divine”

I honestly haven’t really defined my passion and my purpose so I cannot connect the 2. I want to meditate on this and find them.
MOLESKIN:
Most ran the loop and some occasionally modified. I think a couple got 5 rounds in and most 3+.
ANNOUNCEMENTS:

Building bridges

THE SCENE: Clear , low humidity, 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpee Dan down the grinder

bear crawl / plank Indian crawl the grinder
THA THANG

  • EVERYONE grab a CMU and head to the base of kiddie slope
  • 11s w Mr spectacular at the base starting w one
  • 10 cones are surest out going to the top of kiddie slope ,
  • Do one Mr Spectacular, run to the 10th cone, run back and do 2 Mr spectacular, run to cone # 9…
  • Repeat until you do 10 Mr spectacular and run to cone #1.  10 th cone being the furthest away .
  • About 2 miles of running back and forth and 55 Mr spectaculars
  • mosey to the base of mt crumpit for 5 rounds
  • one round consisted of 20 CMU curls at the base, run to the top , 20 lbcs
  • 100 Curls and 100 lbcs

MARY:
30 gas pumps oyo

20 hello dolly ic
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Story from the Q source ;

Once there were two brothers who lived on adjoining farms fell into conflict. It was the first serious rift in 40 years of farming side by side, sharing machinery, and trading labor and goods as needed without a hitch.
Then the long collaboration fell apart. It began with a small misunderstanding and it grew into a major difference, and finally it exploded into an exchange of bitter words followed by weeks of silence. One morning there was a knock on John’s door. He opened it to find a man with a carpenter’s toolbox. “I’m looking for a few days work,” he said.
“Perhaps you would have a few small jobs here and there. Could I help you?”
“Yes,” said the older brother.
“I do have a job for you. Look across the creek at that farm. That’s my neighbor, in fact, it’s my younger brother. Last week there was a meadow between us and he took his bulldozer to the river levee and now there is a creek between us. Well, he may have done this to spite me, but I’ll go him one better. See that pile of lumber curing by the barn? I want you to build me a fence – an 8-foot fence – so I won’t need to see his place anymore. Cool him down, anyhow.” The carpenter said, “I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

“I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

The older brother had to go to town for supplies, so he helped the carpenter get the materials ready and then he was off for the day. The carpenter worked hard all that day measuring, sawing, nailing. About sunset when the farmer returned, the carpenter had just finished his job. The farmer’s eyes opened wide, his jaw dropped. There was no fence there at all. It was a bridge… a bridge stretching from one side of the creek to the other! A fine piece of work handrails and all – and the neighbor, his younger brother, was coming across, his hand outstretched. “You are quite a fellow to build this bridge after all what I’ve said and done.”
The two brothers stood at each end of the bridge, and then they met in the middle, taking each other’s hand. They turned to see the carpenter hoist his toolbox on his shoulder. “No, wait! Stay a few days. I’ve a lot of other projects for you,” said the older brother.
“I’d love to stay on,” the carpenter said, “but, I have many more bridges to build.”

MOLESKIN:
Let’s build bridges and not divide during these times , especially the iron pax challenge . Yes , we need friction( iron sharpens iron !)  to grow as men but we can provide positive friction with encouraging to do the right thing and not negative friction by calling someone out and put them down because they are not doing the right thing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

50 reps of just about everything

THE SCENE: Nice and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Little baby arm circles, Tempo Merkins
THA-THANG:

Divide the PAX evenly at 4 stations. After completing each station go for a run down to the point and back to the AO. Take the long road.
Station 1
-50 Merkins
-50 CMU Chest Press
-50 Dry Docks
Station 2
-50 Squats w/ CMU
-50 Step Ups w/ CMU (25 per leg)
-50 Lunges (25 per leg)
Station 3
-50 CMU Curls
-50 Tricep Extensions
-50 Lawnmower Pulls (25 each arm)
Station 4
-50 WW2’s
-50 LBC’s
-50 Big Boys

MARY:
Mosey for a while, Overhead Claps and more Merkins

COUNT-OFF & NAME-O-RAMA
Neighbor, Moses, Taco, Tin Man, Snorkel, Fins, Iceman, Flopper, RadioShack, Goldfinger, Pinnochio, Cable Guy, ESPY
CIRCLE OF TRUST/BOM:

Hot Spots, we all have them. These are areas of insecurity or a nerve that gets touched. Maybe it’s anger in relation to a familiar trigger, maybe its self-doubt or a habitual sin.  When they show up, it’s never pretty. The devil can take a hold of you in these moments because you allow yourself get so wrapped around the axle when they pop up. Each time that hot spot gets lit up you can’t love others the way you were created to. You stop showing up as the best version of yourself because you are focused on the sin/insecurity/fill in the blank.
Stop in those moments and listen to the truth about yourself:  You were created in His image and He doesn’t make mistakes. You are a well-loved and cared for son of an Almighty God.
Take that hot spot and lay it down at the foot of the cross, leave it there. Pick up the Truth about yourself and refer back to it in your heart and mind when and if that hot spot ever pops back up.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
T-shirt order is complete, they sent me the spreadsheet with who ordered what. I’ll let ya’ll know when the box ships fro distribution at the AO