F3 Knoxville

Triple Dora again

THE SCENE: 55 and a lil’ wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x8 IC
  • Arm Circles x10ea IC

THA-THANG:
Going for the triple dora… never finished it before so why not this time.

Round 1:

  • Traverse Exercise – CMU Farmer Carry
  • 100 Merkins
  • 200 Flutter Kicks (4ct)
  • 300 Monkey Humpers

Round 2:

  • Traverse Exercise – Lunge, lunge, broadjump down to the end (run back)
  • 100 CMU Hammers (2ct)
  • 200 CMU Swings
  • 300 Curles

Round 3:

  • Traverse Exercise – CMU OH Carry
  • 100 Thrusters
  • 200 Chest Press
  • 300 Squats

MARY:
Ain’t go time for that
COUNT-OFF & NAME-O-RAMA
6 on this damp morning!
CIRCLE OF TRUST/BOM:
We’re all training for something every day. Some of us are out here training for fitness, and some of us are training for ourselves and our lives. We all have things that we need to train into our lives (relationships, jobs, etc.) and things that we also need to train out of our lives. Use your time in the mornings with F3 to physically and mentally get stronger so you can train the things you need in your life outside of it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Tomorrow 12/18 Ugly Sweater Christmas Walk-about!

Bomb Track

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

SSH 4-ct x 20

Imperial Squat Walkers x 10

T-Merkins x 10

Mary Katherine Lunges x 10

THA-THANG:

BOMBS on the track. PT stations at each quarter of the track. Do work at a station. Run a lap past the station you were at. Do work there. Run again. Repeat.

Each station was the same:

Burpees 5

O-Lunges 10

Merkins 15

BBS 20

Squats 25

MARY:

7 minutes of step ups

Captain Thor 10:40

Front plank/left plank/right plank

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

A Visit from St. Nicholas

BY CLEMENT CLARKE MOORE

‘Twas the night before Christmas, when all through the house

Not a creature was stirring, not even a mouse;

The stockings were hung by the chimney with care,

In hopes that St. Nicholas soon would be there;

The children were nestled all snug in their beds;

While visions of sugar-plums danced in their heads;

And mamma in her ‘kerchief, and I in my cap,

Had just settled our brains for a long winter’s nap,

When out on the lawn there arose such a clatter,

I sprang from my bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow,

Gave a lustre of midday to objects below,

When what to my wondering eyes did appear,

But a miniature sleigh and eight tiny rein-deer,

With a little old driver so lively and quick,

I knew in a moment he must be St. Nick.

More rapid than eagles his coursers they came,

And he whistled, and shouted, and called them by name:

“Now, Dasher! now, Dancer! now Prancer and Vixen!

On, Comet! on, Cupid! on, Donner and Blitzen!

To the top of the porch! to the top of the wall!

Now dash away! dash away! dash away all!”

As leaves that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky;

So up to the housetop the coursers they flew

With the sleigh full of toys, and St. Nicholas too—

And then, in a twinkling, I heard on the roof

The prancing and pawing of each little hoof.

As I drew in my head, and was turning around,

Down the chimney St. Nicholas came with a bound.

He was dressed all in fur, from his head to his foot,

And his clothes were all tarnished with ashes and soot;

A bundle of toys he had flung on his back,

And he looked like a pedler just opening his pack.

His eyes—how they twinkled! his dimples, how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

And the beard on his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,

And the smoke, it encircled his head like a wreath;

He had a broad face and a little round belly

That shook when he laughed, like a bowl full of jelly.

He was chubby and plump, a right jolly old elf,

And I laughed when I saw him, in spite of myself;

A wink of his eye and a twist of his head

Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,

And filled all the stockings; then turned with a jerk,

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose;

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ere he drove out of sight—

“Happy Christmas to all, and to all a good night!”

MOLESKIN:
ANNOUNCEMENTS:

The Very Nice List

THE SCENE: Spring in December. Mid 60s. Very windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 10 tempo merkins, 10 tempo squats, 5 arm circles both ways, warm up lap.
THA-THANG:
We were going to go to church parking lot when, lo and behold, there was a Christmas note slipped into my CMU and it said that Santa 🎅  had left us a gift under the tree! So we ran to Crumpit to see what might be there.

We found the gift, opened it, and there was a brand new deck of cards and another note! How exciting! The note had the following details.

Nice List

  • ♦️ burpees
  • ❤ original burpees with a tuck jump
  • ♣️ Mr spectaculars
  • ♠️ blockees
  • 1-4 = Trips up the hill
  • Face = 10
  • Ace = 20

So we drew cards for around 50 min and had so much fun!
MARY:
20 box cutters, 20 scissors, merkin block pull through for time (rearrange the presents under the tree, took a lot of tries because no Ms were there for guidance lol)
COUNT-OFF & NAME-O-RAMA
8 HIMs and 1 2.0 for a total of 9 PAX! Good job guys!
CIRCLE OF TRUST/BOM:
Got a lot of flack recently for not doing the Santa thing with my kids. I’m not against other folks doing it and teach my kids to be respectful of this big, fun “game” everyone plays with their kids each year. However, like many other aspects of Christmas, these things really lose their meaning and significance when pulled apart from the crazy, reality bending truth of the fact that we are celebrating the incarnation of the most powerful diety we’ve ever known! This separation of the spiritual from our everyday stuff is not true! God made Himself man. The significance of this is astounding when you really meditate on it. For me, this significance was highlighted when a friend and I examined my recent moral failing using Jeff Vanderstelt’s fruit to root exercise. At the end of it, I realized at the root of my sin was a false belief and denial of the incarnation. I had tried to pull out the spiritual significance of giving into my fleshly desires. At least, that is how my false belief had manifested itself in that moment of weakness. So, I’m not saying to get rid of Santa. If anything, I’m trying to enhance that fun “game” by getting it back into the larger and more significant context of Christ truly coming to be with us.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Dec 18 ugly Christmas sweater walk about.

Revenge of the EMOM

THE SCENE: A bit unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up lap to pavilion and back

THA-THANG:
Partner workout, Dora style. One partner does the work, the other runs to opposite side of grindstone and back, then switch out. 1 minute EMOM timer going the whole time. 3 burpees for whole PAX when timer goes off

  • 100 Thrusters
  • 200 Iron Mikes
  • 300 Gorilla Humpers
  • 400 mountain climbers

Rinse and repeat when done

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“If it is to be, it’s up to me”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifters 12/11. Brew ruck about 12/18

37 Thanks

THE SCENE: Perfect gloom for Thanksgiving. Not too cold but just enough to make you keep going.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH- 10 4ct
  • Good Mornings- 5- 3ct down and up
  • CHerry Pickers- 5
  • Shoulder Taps- 10 4ct

THA-THANG:

Mosey to the base of ButterBilly hill with your CMu for some 37 Thanks

Complete 37 reps of each exercise. Than Rifle Carry CMU to cone up ButterBilly, about 37 feet away from start. Leave CMU and run the rest of the way to the top of the hill. At the top do 38 reps of corresponding core exercise before running back down the hill to your CMU, rifle carry back to start. Move to next exercise and repeat.

  • Thrusters  —> V Up
  • Hand Release Merkins —> LBC’s
  • mAn Makers—> Gas Pumps
  • Never cross dollys—-> V Up’s
  • Kranken Burpees—> LBC’s
  • Starfish Crunch —-> Gas Pumps

MARY:
Some LBC’s for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today is my birthday. At 37 I see where I can be a more effective leader in my community. It starts with me realizing where i have failed. I need to be better at leading by example when it comes to giving back and being a servant leader to my community. With this being Thanksgiving, I’m am grateful that i have the opportunity to give back and i want to be better at following through with that.

MOLESKIN:
ANNOUNCEMENTS:
Dec 18th Ugly Sweater Beer Ruck/Walk. M’s invited, don’t have to Ruck or drink beer, just come for the 2nd F!