F3 Knoxville

Lean into the Hill

THE SCENE: Mid 40’s and rainy. PERFECT opportunity to embrace the day.
F3 WELCOME & DISCLAIMER – Administered + COVID + Cell Phone
WARM-O-RAMA:
Moroccan Night Club x 10 IC
Pickle Pounder x 10 IC
Lunges x 5 ea OYO
Tennessee Rocking Chair x 10 IC

Mosey to Canopy (brief respite to finish the warmup and demonstrate)
Monkey Humper x 10 ea
Prayer Squat (aka Air Squat while hands are in a prayer) x 10 ea
Monkey Humping Goblet Squat x 5 ea

THA-THANG:
Mosey to CMU pickup then to Freshman Hill

Freshman Hill
3 rounds, 5 reps each
Ex x 5 ea Top x 1 ea Core
Rd 1 Monkey Humper Merkin Flutter
Rd 2 Goblet Squat Overhead Clap Rosalita
Rd 3 Monkey Humping Goblet Squat Burpee
XY (Flutter + Rosalita

Put up CMU & rest. Shortcut mosey to Sophomore Hill

Sophomore Hill – abs for the 6, 10 reps with the 6, 2 rounds
Corner 1 Corner 2 Corner 3 Corner 4
Gas Pump BBS Heels to Heaven LBC
Bernie up Mosey Sprint Mosey

Walk to stop sign, long run to Mt. JUCOnte. Cross Hardin Valley Road:

  • Start at first tree/light pole
  • Do 10 Pickle Pounders
  • Lunge to next tree/light pole
  • Do 10 Pickle Pointers.
    Repeat. Original plan was to do this for 5 mins (2.5 up, 2.5 down) but we only had time for ~4 minutes up to make it toward our final destination.

Mosey to Mt. JUCOmanjaro. A few took a shortcut mosey (S/O to Erector and Spotter for the long way around).

Final hill: Go up JUCOmanjaro as far as you can get in ~5 minutes.

MARY:
No Mary today.
COUNT-OFF & NAME-O-RAMA
5 PAX leaned into the chair! (and Bernie even decided to join us post-workout!)

CIRCLE OF TRUST/BOM:
This is a bit of a continuation from Project: Friendship point #3 – know the Hill you’re willing to die on. Full disclosure – I got this from one of the pastors at my church and a fellow F3 PAX- Osteen!

The article I got for today’s themed Q (Freshman Hill, Sophomore Hill, Mt. JUCOnte, & Mt. JUCOmanjaro) came after I had an injury I’m still nursing where I can’t do merkins with proper form. Booster called out my Pickle Toe last Monday after I “smart sacked“. While I think my injury is legitimate, far Far FAR too often we let minor things in our lives get the best of us because we say/do a Knox Roll. Instead, as the article Osteen posted is titled, we need to “Lean Into The Hill“. What does that look like. From the article there are 4 points (rooted in Scripture):

1. Face our own hills each day (1 Corinthians 9:27) – We each face our own hills each day. It might begin with getting out of bed. It might be initiating a conversation we expect to be difficult. Or starting into work or schoolwork or yard work. We all encounter hills; some more, some less. And when we do, it takes more effort to keep putting one foot in front of the other. Again and again, we face challenges big and small. And when we do, what is our default? Will we keep stepping? Slow down? Stop all together? Or lean in?!

2. Develop the instinct (Romans 12:1-2) – Deep down we want to be distracted. Humans have craved and
found distractions for centuries; the digital avenues for it have simply made distraction even easier.

3. Look Through the Hill (2 Corinthians 4:16-18) – Just a few more minutes, and the hill will be behind me,
and I will be happier for having leaned in rather than having given in.

4. Jesus Leaned In (Heb 12:1-2) – Jesus “set his face to go to Jerusalem” (Luke 9:51). Why? “For it cannot
be that a prophet should perish away from Jerusalem” (Luke 13:33). This was emphatically not the easiest
path but the hardest. The greatest of hills. He would perish, he said, & in the worst possible way: on a cross.

MOLESKIN:
Prayed for Amish‘s family (his grandfather passed away Thursday). Prayed for Wanderer’s brother-in-law (recovering from COVID)
ANNOUNCEMENTS:
CSAUP this Saturday January 30th at The Asylum… in case you haven’t seen the 300 reminders on Slack for it this past 6 weeks!

Anchors Aweigh My Boys!

THE SCENE: Haze gray with heavy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 30 sec dying cockroach
THA-THANG:
Mosey from the AO to the coupon pile

  • All reps using coupons
    20 Upright rows

    20 Straight leg dead lift

    20 Squats

    20 Curls

    20 Steering Wheels

  • 2nd Round with 19 reps
  • 11’s on the stairs to the athletic center carrying the coupon up and down
    • Pushpress down, tricep extension up
  • All reps using coupons20 Step over merkins 

    20 American Hammer release 

    20 trap raises

    20 Raisers 

    20 sec hold

  • Mosey back to the AO with a jailbreak
  • With arms extended (no breaks), we did 5 minutes of Gorillas (one arm touches the chest while the other is extended), little bird (9 inch up and down movement with arms extended to the sides), big bird (2 feet up and down movement with arms extended to the sides), wax on (small circles inward with arms extended to the front), wax off (small circles outward with arms extended to the front), overhead claps, seal claps, and a hold with arms extended in the front.

COUNT-OFF & NAME-O-RAMA
16 HIMs
CIRCLE OF TRUST/BOM:
So I spent 4 years, 1 month, 21 days in the United States Navy. I was the 1st LT, in charge of small boat ops, helicopter takeoffs and landings, RAS, topside preservation, docking/setting sail and anchoring at sea. 

An Arleigh Burke Destroyer is 509 ½ feet long and it has two anchors, a 9,000lbs (12 shots) centerline anchor and a 4,000 lbs. (8 shots) port side anchor. A shot of chain equals 15 fathoms, or 90 feet. The chain is color coded so you have an idea of how much chain has come released or brought up. One of my department’s responsibilities was to keep the chain painted black with a section of white links to mark 1 shot or 90 ft. If you do things right, you shouldn’t ever have to repaint the last two shots of chain which come from the shipyard painted yellow, then red. The saying goes, if you see yellow, start running…if you see red, you’re dead. The chain isn’t attached to the ship because it would rip a huge hole in the ship if the anchor were in a freefall. So when that red shot of chain comes up, it is like a firefighter’s hose or piece of spaghetti snaking all over the deck destroying whatever it touches. 

Dropping anchor is a violent scene…you can’t see that 9,000lbs anchor because it sits over the side but as it goes barreling toward the sea floor, it starts pulling all that chain out of the locker up on to the deck, down through the hole and into the water…rust and paint chips are flying everywhere. Initially, you pay out 3 times the depth of the water in anchor chain. The ship will then start back down to set the anchor into the sea bottom and keep the chain from piling up and kinking . 

What most people don’t know is that with big ships, it isn’t the anchor hooking into the ground that keeps you from drifting, it is the weight of the chain. Not only must it be strong and not break, but it has to be heavy, it has to have substance to it in order to keep the ship from drifting. 

Every 15 minutes, a quartermaster will triangulate the ship’s position based on three landmarks. The shape has a radius that it can swing in based on the amount of chain paid out already. If the ship is outside of the swing circle, you know that you are drifting and in danger of running aground on the land or rocks and eventually shipwrecking. 

We spent our morning getting heavy, working and building those big muscles. I hope it makes you tired throughout the day and sore tomorrow so that it reminds of the need to be heavy. You men are part of my anchor chain and I offer myself to be part of your’s. I rely on you to keep me from drifting because you are men of substance. 

As far as my three landmarks, I’ve got the Father, the Son and the Holy Spirit to tell me if I get outside of the swing circle, to tell me if I am drifting. I may not read my Bible every 15 minutes, but I do read it every day to keep from running aground, to keep from shipwrecking. 

Hebrews 6:16-19

16 For people swear an oath by one greater than themselves, and with them an oath serving as confirmation is an end of every dispute. 17]In the same way God, desiring even more to demonstrate to the heirs of the promise the fact that His purpose is unchangeable, confirmed it with an oath, 18 so that by two unchangeable things in which it is impossible for God to lie, we who have taken refuge would have strong encouragement to hold firmly to the hope set before us. 19 This hope we have as an anchor of the soul, a hope both sure and reliable and one which enters within the veil, 20 where Jesus has entered as a forerunner for us, having become a high priest forever according to the order of Melchizedek.

 

Foggy Sea Biscuit

THE SCENE: Foggy, cold, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

7-Cherry Pickers, 15-Hairy Rockettes, High Knees, Butt Kickers, Calf Raises
THA-THANG:
Reverse Indian Run back to sophomore hill area with lead guy dropping for 3 burpees every five seconds.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xMerkins, 15xSquats, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
Great showing out at JUCO today with plenty of options to get better. 3 men got in a pre-run, 5 hit up JUCO: Rush for some speedwork, and 7 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.
CIRCLE OF TRUST/BOM:
We are (most of us) naturally impatient. Impatience typically stems from being put in situations where we do not have control. Waiting at a red light, waiting for your food to come out at a restaurant, waiting for your wife to finish getting ready. This impatience is often manifested as anxiety and sometimes anger. This is pretty evident if you look around right now with the way people are reacting to politics. There is very little we can control in the political arena, let’s not allow our impatience with politics to creep into our lives in the form of anxiety and anger. Focus on what is in front of you and what you can control. That is where our time and energy is best spent. Focus on Christ and the peace that surpasses all understanding.

MOLESKIN:
We were all blessed with a Glass Cutter’s Association member today. It’s a bear, it’s a wildman…it’s Waxjob!

ANNOUNCEMENTS:
Blood Drive on the 29th and CSAUP on the 30th. Get signed up!

The Project – a jaunt by the pond

THE SCENE: 35 F, wet ground but nice for a January day.
F3 WELCOME & DISCLAIMER 

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to. Be aware of social distancing for Covid
WARM-O-RAMA:

  •    Side straddle hops (IC) 4ct
    •    Little baby arm scribbles forward and reverse (IC)
    •    Hand release merkins
    •    Cherry pickers
    • Hairy rockets

THA-THANG:
Insert information about the workout.

  • Mosey to bars and do 7s with dips and derkins using the trees
  • Mosey to the pond:
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
    • Modify by running one lap around the pond after partner completion of exercise
  • Run to the bell and do 7s with gas pumps and dips.

MARY:
dealer choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
vision without a plan is daydream, action without vision is a nightmare.
MOLESKIN:

ANNOUNCEMENTS:

Things to think on

THE SCENE: Cold and spitting snow. Here to help me celebrate 36 years!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

36 SSH, 9 Moroccan night club, 9 Peter Parkers, 9 Parker Peters, 9 J-Los
THA-THANG:
Indian run to the Sophomore. At the Sophomore, we did a couple of sets of 4 corners.

1st Set

  • 36 Merkins, Bernie Sanders up
  • 36 Squats
  • 36 Imperial walkers
  • 9 Burpees

2nd Set

  • 20 Peter Parkers with merkin, Bernie Sanders up the hill
  • 20 Lunges
  • 20 Heels to Heaven
  • 20, 2-ct Mountain climbers

Begin to indian run back towards the shovel flag but pass it up and go up the hill to the Maple Street parking lot.

  • 20 Diamond merkins, bear crawl to the next corner
  • 20 Squats, sprint to next corner
  • 20 J-Los (2-ct), lunge walk to next corner
  • 20 werkins
  • 10 burpees broad jumps towards the starting corner
    MARY:
    Ring of fire Merkins. Go around the circle while holding plank and each PAX does 1 merkin. Increase count until 4. 15 Freddie Mercury, protractor
    COUNT-OFF & NAME-O-RAMA
    10 PAX helped me celebrate 36 years.
    CIRCLE OF TRUST/BOM:
    “Rejoice in the Lord always; again I will say, rejoice! Let your gentle spirit be known to all men. The Lord is near. Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus. Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things. The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you. “
  • Philippians 4:4‭-‬9 NASB

YHC has heard this passage or a portion of it a few times in the past days. I thought it was worth sharing this morning given the state of the world. It is always encouraging to think of the good things in life and, more importantly, the life to come when times are tough.
MOLESKIN:
Welcome Mr. Slate to Knoxville from Lexington.
ANNOUNCEMENTS:
CSAUP coming up at Asylum January 30.