F3 Knoxville

Tag: RadioShack

Special 7s

THE SCENE: A little (not much) warmer. Like 36 or so. Had just a little bit too much clothing on.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 IC Merkins, 10 IC Squats, 5 Cherry Pickers
THA-THANG:
Special 7s are like normal 7s, but after completing the final 6+1, there is an additional round with 7 reps on each end of the run/hill/what-have-you.

Round 1 on the Grinder. Sideways step ups on one end (1 leg up counts as a half rep, so 2 count?), Pull-ups on the other end. Just run the grinder.

Round 2 on Waxjob hill. Hand release merkins at the top, Donkey Kicks at the bottom. Just run the hill.

Round 3 on a tiny hill next coming up to the grinder. Burpees at the bottom, Big Boy Sit-ups at the top. But here’s the kicker. Crab walk feet first up the hill. Bear Crawl down the hill.

Round 4: Pax Roulette for 15 minutes. One PAX calls out a movement for all others while they complete 5 pull-ups and run back.
MARY:
I guess the Pas Roulette was kind of like a long Mary….
COUNT-OFF & NAME-O-RAMA
6 PAX! Good work getting out guys!
CIRCLE OF TRUST/BOM:
Been reading in Genesis lately and there is a repeated patterning of 7s. In Genesis, God Shabbat (rested) from all His work on the 7th day. That pattern moves into there being a command to keep the sabbath and make it holy. Then fast forward to Jesus’s day and He is healing a man on the sabbath and it really seems like He could have done it on a different day if He had just waited even a few hours potentially. So, what is He doing? It seems He’s making an even bigger point about being the Lord of the Sabbath than I noticed on readings I’ve done in the past.
Anyway, the point is that I set aside some time to read and really got a lot out of it after doing some work to really slow down and think about it. I encourage you all to read something slowly and carefully this week. There really is no substitute to meditating on something that is well written. It seems like people back in the day made time for it. I don’t know that we today have that much more going on of importance to have an excuse not to slow down every once in a while and read. We just choose to do other frivolous things instead.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Don’t forget about Hot Squat’s camping trip!

4 Lines and Agility Roulette

THE SCENE: So cold. Like getting close to what-the-heck-are-we-doing-out-here cold. But not quite. Just like 20 or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkins, 10 Squats
THA-THANG:
4 lines. Each has a rep count. 5, 10, 15, and 20. Work your way up each line, run to the Pull-up bars for 5 pull-ups. Work your way down each line. After completing the 3 below, only work up the lines.

  • Merkins and bear crawl
  • BBS and crab walks
  • Squats and lunges
  • Rinse and repeat for time (but only Work up to 20, not back down)

Agility roulette. Set up a bunch of Agility cones. One PAX calls out an exercise for all to do until they get back. Then the next person calls a new one while they run the cones and so on… surprisingly, no repeated movements. Well done y’all.

MARY:
N/A. lots of abs in the roulette.
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Kind of a silly thing, but was listening to a workmate learn the hard lesson of not going to the dealership for tire issues and payed way more than needed for a new tire when a patch would have worked. Reminded me of the importance of learning from other people’s experiences, mistakes, and wisdom. Sometimes, it is super practical like the tire thing. But the ultimate example of this is Christ. We can trust His testimony having proved Himself via miracles and being vindicated through His resurrection which hundreds of people witnessed. If we are to learn from anyone’s experiences, it is His.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Thanks for coming to breakfast. I think Hot Squat is getting a camping trip started. Check the slack.

Mt. Crumpet and a Tour de light poles

THE SCENE: Warmish, 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-20 SSH
-20 Merkins
-20 4 ct. Imperial Squat Walkers

THA-THANG:

-Mosey the long way to Mt. Crumpet, bring a CMU
-11’s with Squat Thrusters at the bottom and curls/triceps extensions at the top
-Mosey back to AO, ab work at each light pole. Lunge between light poles
MARY:
More ab work for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Managing your thought life. Col. 3:2 tells us to set your mind on things above, not on earthly things. This made me think about all the places our minds wander throughout the day and what the outcome would be if instead of allowing minds to aimlessly wander we were intentional about focusing on the Lord. Its a small change that could have a big impact on our lives.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

The L and L express

  • THE SCENE: Wet ground, thick fog, no rain, 100% humidity and 55. the gloom in dec in e.tenn now.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 6 Cherry pickers
  • indian run to the top of ButterBilly hill, we took the back way to get to the top, Q was pleasantly surprised that the paxs was surprised to be at the top. We did some frankenstein’s and knee hugs during our run all OYO

THA-THANG:

  • Thang 1
    • Starting at top of ButterBilly, run down to bottom. at stop sign Bernie up.
    • We completed this two times.
    • The lead group held at the top after rd 2, then we went and picked up the 6 and finished their 2nd bernie with them to the top
    • Mosey back down and to the entrance to the fountain loop
    • Thang  2- L&L Express
    • 4 stops (cones) set up around the fountain loop , equally distributed.
    • Cone 1- Iron Rockets- 10 reps
    • Cone 2- Jungle boy squats- 15 reps
    • Cone 3- Imperial Squat walkers- 20 reps 1ct
    • Cone 4- Mountain climbers- 25 reps 2ct
    • Each lap starts with 5 kranken burpees. Complete burpees than run loop, loop goes behind fountain, stopping at each cone and completing exercises.
    • Continue for time.

MARY:
10 BBS 10 Vups for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Excerpt from The Collision Learner blog by Dredd:

https://www.collisionlearner.com/post/the-force-that-divides

“It need only make Paul and John jealous of one another and convince Ringo that it was not his place to intercede. It need only have me raise my voice to my daughter and convince me in the morning that the crack I had caused would heal itself. And, for our nation, it need only persuade some citizens to turn away from some others merely because the color of their skin is different. And then convince the rest of us that this is a problem that will take care of itself without Leadership.

It won’t. Whether family or nation, the Force that divides wins if the fathers ignore the cracks.

Don’t listen to that voice telling you to be Ringo. That’s the Force that divides. Listen to the other voice, the one telling you that a cord of three strands is not easily broken, that a house divided against itself cannot stand.

That’s the Father’s voice. Listen that voice. And act.”

F3 is about leadership. We must acknowledge our role in helping to unite our community. As we move into 2022, its clear we can no longer sit back and expect the crack to fix itself.

MOLESKIN:

ANNOUNCEMENTS:

Thank the Corp

THE SCENE: warm…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats x15

Wall sits 20 count

Inch worm across grinder

X20 overhead claps

THA-THANG:
Marine Corp PT Test- sorry Scout!

  • 5 pull ups
  • 15 merkins
  • 30 BBS
  • Lap from grinder to wood bridge, to troll bridge & back up

MARY:
Tuba from San Antonio joined us this morning.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: 

wanted to do the marine Pt test after discussing it at coffeeteria with Peach & Drifter. When at the Arsenal for Christmas Eve, I stayed quiet but those families who couldn’t be together for the holidays was heavy on my mind and wanted to bring that out today.

War brings out the worst and the best in people. Wars do not make men great, but they do bring out the greatness in good men.

Prayer notes:

Think about those serving and can’t be with their families during the holidays. Think about the children who don’t have families. Think about the parents who don’t have children.

ANNOUNCEMENTS:
Hammy has Q Thursday. RadioShack made it out after a 4 month hiatus of nursing a baseball injury with Espy & Taco. Tuba plans to come back.