F3 Knoxville

Arm day

THE SCENE: A wet morning in the 60s, but no rain during beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm circles x10, cherry pickers x5
THA-THANG:
5 reps of each exercise at end of grinder, overhead carry or bear crawl to bathrooms and back. Repeat with reps increasing by 5 each time. After 25, start counting back down. LBCs and toe taps until 6 is up

  • Merkins
  • Curls
  • Shoulder press
  • Bent over rows
  • Tricep extension
  • Upright rows

MARY:
None
COUNT-OFF & NAME-O-RAMA
14 made it out. Shout out to genome, Andi, and webelo in addition to the tagged members
CIRCLE OF TRUST/BOM:
Step outside your comfort zone. You will never know what you can do unless you try
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
FiA returns to Springbrook park on 6/7 if any Ms are interested

Memorial

THE SCENE: Partly cloudy, 61 degrees F., 86% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Overhead/Out front hand claps, Imperial squat walkers.
THA-THANG:

Do the following in sequence as shown starting at Station 1. Reps start with 23 for each exercise and decrease each round to 20, then 15, and finally 10.  Total for each exercise is 68.
Station 1.

  • Merkins
  • WWII Sit ups
  • Iron Mikes

Bear Crawl 20 yards

Station 2 (with CMUs)

  • Thrusters
  • Upright rows
  • Russian swings

Run 0.22 mile loop back to Station 1.

Mosey to Waxjob Hill and do a quick round of 7’s.  Start with 1 burpee at the bottom and run up to do 6 burpees at the top.  Total burpees to Rx is 42.

Bernie back to the AO.

MARY:
Flutter kicks, Big boy sit ups, flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA
8 HIMs and two, 2.0s ( Nato and Gino)
CIRCLE OF TRUST/BOM:

Memorial Day Quotes (Wanted to extend our contemplation for those you paid the ultimate price for our American freedom.)

Courage is almost a contradiction in terms. It means a strong desire to live taking the form of a readiness to die.” – G.K. Chesterton

“There is nothing wrong with America that cannot be cured with what is right in America.” – Bill Clinton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.” – Gen. George S. Patton

“Patriotism is supporting your country all the time, and your government when it deserves it.” – Mark Twain

“But freedom is never more than one generation away from extinction. We didn’t pass it on to our children in the bloodstream. The only way they can inherit the freedom we have known is if we fight for it, protect it, defend it and then hand it to them with the well-thought lessons of how they in their lifetime must do the same. And if you and I don’t do this, then you and I may well spend our sunset years telling our children and our children’s children what it once was like in America when men were free.” – Ronald Reagan

“The soldier, above all other men, is required to practice the greatest act of religious training – sacrifice. In battle and in the face of danger and death, he discloses those divine attributes which his Maker gave when he created man in his own image. No physical courage and no brute instinct can take the place of the Divine help which alone can sustain him. However horrible the incidents of war may be, the soldier who is called upon to offer and to give his life for his country, is the noblest development of mankind.” – Douglas MacArthur

The last one is from a speech by General MacArthur given to West Point Cadets on May 12, 1962.  It was his last major speech entitled Duty, Honor, Country.  In less than two years he was dead at age 84.  If you have about 10 minutes, I strongly encourage you to read the entire speech.

MOLESKIN:
Pray for travel mercies for Taco and his family this week.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ginder is for grinding

THE SCENE: the air was warm. The sky was dark. The moon was full.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 Little Baby Arm Circles (both ways), follow the leader lap.

Simba count ups to 8. Bear crawl back

Broad jump/Al Gore count ups to 8. Overhead cmu lunge back.
THA-THANG:
4 lines: 5, 10, 15, 20 reps

Start at 5 rep line, bear crawl between lines when going toward pull-up bar. After 20, run to pull-up bar for 5 pull-ups and run back to 20 rep line. Work back down to 5 crab walking between lines this time.

PAX choice workouts: BBS, Thrusters, Merkins

MARY:
Circle of fire type thing. Everyone feet up while 1 PAX runs around pushing everyone’s feet down, then the next goes, etc.

Superman swims for time.
COUNT-OFF & NAME-O-RAMA
12 dudes
CIRCLE OF TRUST/BOM:

Psalm 1 written from memory

Oh the joys of those who do not follow the advice of the wicked

Or stand around with sinners, or join in with mokers.

But their delight is in the law of the Lord

And they meditate on it day and night.

They are like trees planted along the riverbank, bearing fruit each season

Their leaves never wither, and they prosper in all that they do.

But not the wicked. They are like worthless chaff scattered by the wind.

They will be condemned at the time of judgement. Sinners will have no place among the godly.

For the Lord watches over the path of the godly. But the path of the wicked leads to destruction.

Back to Drifter: I encourage you guys to memorize some scripture. It is the best way to meditate on it.

ANNOUNCEMENTS:
Don’t forget about off the chain!

Blowin’

THE SCENE: 47 degrees F, 97% humidity, beautiful skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Bulldogs, Imperial Squat Walkers
THA-THANG:
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

MARY:
Box cutters, flutter kicks, Chest presses
COUNT-OFF & NAME-O-RAMA
15 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

MOLESKIN:
Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ring of Fire

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

SSH, Tempo Squats, Tempo Merkins and a nice warmup lap around the AO

THA-THANG:
6 stations were setup at the grinder, AMRAP the movement until the PAX at the last station sprints to the over-sized CMU’s and does 5 of the following Merkin pull throughs, American hammer on a 2ct and squat thrusters. Bernie back then rotate stations.

7’s on waxjob hill after that.

MARY:
Forward leaning rest position for time
COUNT-OFF & NAME-O-RAMA
drifter, hundo, waxjob, rep sleepy, waterfall, postpone, taco, hammy, knapsack, swerve, moses, t-bone, neighbor, toad, radioshack, clothesline, espy
CIRCLE OF TRUST/BOM:
Consistency is key. Do we feel like doing it every day? No. Do we do it anyways? YES.
MOLESKIN:
Prayed for Taco’s daughter and her health care plan meeting at school.
ANNOUNCEMENTS:
Welcome to @Knapsack (Chris Redding)