F3 Knoxville

Tag: RadioShack

Slingshots Fired

THE SCENE: It kind of felt like we were standing right outside a dryer vent that was working on a load of towels. That is to say, pretty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Imp Squat Walkers, 10 Merkins.
THA-THANG:
Slingshot to the church parking lot. I.e. one partner farmer carries 2 CMUs whole the other does 10 Merkins and 10 squats, then runs to catch up and swap.

At the church. One partner Lt. Dan (2 lunge, 1 squat) to 3rd median and jog back. Other partner loops on 20 CMU Swings, 20 Curls, 20 Alpos. Complete 2 rounds.

Slingshot to educator for 7s. Thrusters and Body Builders.

Trudge back. Stopping for some Mary on the way.

MARY:
In cadence: 20 Flutter Kicks, 20 Hello Dolly, 20 broken gas pumps (pause and count 3 on the outs and the ups).
COUNT-OFF & NAME-O-RAMA
8 HIMs, 1 2.0, 1 FNG from out of town.
CIRCLE OF TRUST/BOM:
Been having an odd few weeks. Been thinking about changing up careers and all sorts of crazy stuff. At the root of it all is a sense that I want more direction from God on what I should be focusing on with work, home, and serving others. Got a bit of a Holy Spirit gut check when He asked me to look at the “resume” of my last few weeks at home. I had been tense and not very encouraging or helpful to my family. If I were looking at hiring myself for similar service/work with others, I would not pick me for the job. While this was extremely convicting and humbling, it also gave me a lot of clarity and peace. I need to be focusing on what’s right in front of me as practice for whatever is to come. I need to face helping out around the house with joy rather than frustration. When I am faithful with this little, then I can be entrusted with much.
MOLESKIN:
Veep wanted it noted that for the Farmer carry, I was partnered with the 2.0 and had one brick. I will also note that the 2.0 did not carry my CMU, so there…. Also need to note that this was absolutely brutal. Only reuse when needing to punish someone.
ANNOUNCEMENTS:
Of the chain is postponed until aug 21. Moses’s thing is still on July 17. Be sure to sign up for head count. Also a 3rd F type thing is happening on Aug 14 at Swerve’s church. See slack for details.

Thing 1 & Thing 2

THE SCENE: 65 degrees, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x arm circles IC (forward and back)

10 x tempo squats IC

5 x tempo merkins IC
THA-THANG:
Mosey up the greenway to the highest point in Springbrook Park.  Longer mosey than usual.

Thing 1:  4 Exercises with 100 reps each.  Break up the exercises any way you want, but no rest.  Go from one to the other:  Merkins, Big Boy Sit Ups, Squats, Flutter Kicks (2ct).  When complete run to wooden bridge and back.

Mosey down the greenway to Mt. Crumpet.

Thing 2:  Run up Mt. Crumpet, around the Christmas Tree, and back down.  5 Jumping Squats at the bottom.  Repeat….over and over again, then one more time.

Mosey back to the grinder as a group for Pax Roulette:  Many exercises called including: Alphabet, little baby crunches, catalina wine mixers, merkins, protractor, bicycle crunches, and others that I’m forgetting.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A big part of F3 is to develop leadership.  One way to develop leadership is to read about great leaders from the past.  Great leaders were not perfect all the time.  They often experienced great failures, but we tend to just remember the good things.  One example that I learned recently was about Winston Churchill.  Most remember the great leader of the UK during WW II.  However, during WW I he was in charge of the British Navy and he presided over a huge failure.  The British and their allies attempted what was at the time the largest sea invasion in history at Gallipoli, Turkey.  The campaign lasted months and ended in 10’s of thousands of deaths and defeat for the British and their allies.  Churchill resigned his leadership position and in a short time enlisted in the army…and went to the front lines.  This was a rich man who was essentially born in a castle.  But he owned his failure and set about doing what he could to move forward.  The men on the front lines recognized Churchill’s ability to lead men and over time his career and reputation recovered.  Today we know him as the prime minister of the UK who stood up to Nazism.
MOLESKIN:
Praying for healing for F3 brothers with injuries.
ANNOUNCEMENTS:

Star Spangled Beatdown

THE SCENE: Could not ask for better. Beautiful! Light breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH in cadence for the 50 stars, 13 merkins in cadence for the strips, warm up lap around the park.
THA-THANG:
Part 1: 40 for the 4th. 40 of each of the below. Rinse and repeat if you reach the end. Stop after 20 min. All single count.

  • Burpees
  • Reverse Rows
  • Jump squats
  • BBS
  • High Knees
  • Merkins
  • SSH
  • Bicycle crunches

Part 2: Star Spangled Bucket Run

2 run down to troll bridge. 1 carries the flag, 1 carries two 5gal buckets. Fill the buckets and bring back to the top. Dump over your head. Person with the flag passes to a new person and takes the buckets. Bucket person joins everyone on the grinder.

On the grinder, pax roulette for 3 exercises. 15 reps for each, rinse and repeat until you run. The flag that inspired the star spangled banner had 15 stripes.

  • Catalina Wine Mixers
  • Lunges
  • Dips

Part 3: Fort McHenry and the war of 1812

Indian run with the flag to Mt Crumpit

12s on Mt Crumpit: merkins, ww2. Stopped early.

During the battle at Fort McHenry, it was the smaller storm flag that waved all through the night and was seen in the dawn’s early light.

MARY:
14 flutter kicks in cadence for the fourteenth state added to the union (Vermont), 15 V-ups in cadence for the 15th state (Kentucky). LBC for time
COUNT-OFF & NAME-O-RAMA
4 HIMs for the 4th
CIRCLE OF TRUST/BOM:
So the star spangled banner was written after a much needed victory in the war of 1812. It was a moment in history when Americans thought they might be going back under the rule of the British Monarchy. The flag has gone through a lot of changes and a lot more battles, but all the while it has been a symbol of freedom and that freedom has been worth fighting for and continues to be worth fighting for. For me personally, the most important freedom comes in the first amendment with the freedom of religion. Which brings up another point: we do not worship the flag nor this country. We are citizens of a heavenly country as St. Augustin wrote. I love the USA because it guarantees me the freedom to participate as a citizen of the heavenly kingdom even as I await the return of the king.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget about Moses’s get together on the 17th and the CSAUP on the 24. Also a 2.0 workout in the works, possibly the week after the CSAUP.

Mouth breather

THE SCENE: 72 degrees, 110% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers. Hold a low plank, last man to touch the ground gets first spot in the Indian Run.
THA-THANG:
Indian run around the AO, arrive at the best/worst hill at the Bomb shelter (Corner of Nobel and Alcoa). Complete 11’s (WW2’s and Bodybuilders) running between the aforementioned intersection and the stop sign at the top of the hill.

MARY:
CMU curls and tricep extensions for time
COUNT-OFF & NAME-O-RAMA
13 PAX and one FNG. Welcome Mouse! Good to see Cable guy back out in the gloom for a second day this week! We also enjoyed hosting Sand Wedge from F3 Augusta.
CIRCLE OF TRUST/BOM:

Shared a quote by philosopher Dave Chapelle: “Our culture has accepted two huge lies. The first is that if you disagree with someone’s lifestyle, you must fear or hate them. The second is that to love someone means that you agree with everything they believe, say or do. Both are nonsense. You don’t hace to compromise convictions to be compassionate.”

Shared this quote for two reasons: One because it resonated with me and we could all stand to be a little more compassionate. Two, I wanted PAX that have not lead b/c they may be intimidated by the COT to know that it doesn’t have to be profound and encourage them to lead.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU_is_my_BFF

THE SCENE: Clear, 70 degrees, and humidity like soup….no, actually, more like chowder.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x little baby arm circles forward IC

10 x little baby arm circles backwards IC

10 x tempo squats IC

10 x Absolutions IC

Form a line and side straddle hop to the other end of the grinder and back

Bernie to the other end of the grinder and “power skip” back

THA-THANG:
Two stations: One at pavilion and the other at the first basketball hoop.  Complete all exercises at station 1 then carry CMU to station 2.  Complete all exercises at station 2 then bernie back to station 1 with your CMU.  The first time through it’s 5 reps of each exercise just to learn the exercises.  Then increase reps by 5 each time climbing a ladder to 20 and back down.  (5-10-15-20-15-10-5).

Station 1:  Merkins, Big Boy Sit Ups, Dry Docks, American Hammers (2 ct), Dips, Shoulder Taps (2 ct)

Station 2:  Squats, Gas Pumps, Jumping Squats, Flutter Kicks (2 ct), Monkey Humpers, Calf Raises

When time ran out most pax were working their way back down the ladder and a few were starting their round of 5 at the bottom of the ladder.

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is the most meaningless statistic in football?…….The half time score!.  The Falcons were up by 30 at half-time in the Super Bowl a few years ago and lost the game.  The half time score means nothing.  Food for thought….Today is June 29 so tomorrow we are half way through 2021.  Consider how this year is going.  Is it working out as planned?  Do you wish it were going differently?  I think all of you have some plans for this year because you showed up here at 5:30am, and I don’t think people show up at 5:30am on accident!  At half time we have an opportunity to correct our course and make some changes.  Are there any changes that you need to make for the 2nd half of 2021?
MOLESKIN:
ANNOUNCEMENTS: