F3 Knoxville

7-11

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir IC x 10
  • SH Taps IC x 10
  • HR Merkins IC x 10
  • Plank Jacks IC x 10

THA-THANG:
Mosey with CMU to the rink. For some Ascending and Descending 7’s/11’s

  • 7’s HR Merkins
  • 11’s Curlz
  • 7’s Hand Slap Merkins
  • 11’s Flamingo
  • 7’s Burpees
  • 11’s Bobby Brick Hurley

MARY:
A couple of Caterpillar Merkin Tapouts.
COUNT-OFF & NAME-O-RAMA
13 Strong
CIRCLE OF TRUST/BOM:
Today I get to celebrate 9 years with my bride. We’ve had a lot of highs and lows. But I am so thankful for the time we have had so far.
MOLESKIN:
SuperOcho was running through again, the PAX bucked the 7/11 concept at first, but eventually we got some good work in.
ANNOUNCEMENTS:

Run … from … the Bear Attack

THE SCENE: 72 degrees; 100% muggy; 1000% perfect
F3 WELCOME & DISCLAIMER Yes.
WARM-O-RAMA:
Single leg swings (first, right; then, left).  Lots of tipsy men.

Touch the toes (or more accurately, touch the air above the toes, or perhaps the shins)

Behind the back standing ankle pulls (first, right; then, left)

Grab a CMU and mosey to the dark side.

THA-THANG:
Modified Sea Biscuit (again)

  • Round 1: 1 Lap, Exercise 1
  • Round 2: 2 Laps, Exercise 2
  • Round 3: 3 Laps, Exercise 1
  • Round 4: 2 Laps, Exercise 2

Exercise 1: (a) Burkins 5×5 (or whatever you call them) – Burpee down to 5 merkins and up for one rep.; (b) Bear attacks x5 – Cling and press CMU overhead and down; down squat and up to a push press; finish down with CMU on the cement for one rep.

Exercise 2: (a) merkins to exhaustion; (b) Lunging curls x10 each leg –  With CMU in hands, lunge out while bringing CMU to down curl position; lunge back up, curling CMU to up position for one rep.

CMU mosey back to AO.

Total distance:3.5, with a few carrying on to 4 total.

MARY:
None.
COUNT-OFF & NAME-O-RAMA
15.
CIRCLE OF TRUST/BOM:
I encourage you brothers to go!  Find an adventure!  Do big what you don’t know or haven’t done before.

Don’t be like me – stuck in the familiar; losing my sense of adventure; forgetting the joy and power adventure brings to life.

Be “Wild at Heart” as John Eldredge describes it.

….and share it (the adventure and your wildness) with your loved ones and kids.

….so they won’t forget – your adventures together and how to be wild at heart themselves.
MOLESKIN:
Be in prayer for @Slide Rule and his family, as the Lord called his mother home this week.
ANNOUNCEMENTS:
F3 Knoxville Carl Cowen AO staring this Saturday.  Show some love; check out some new terrain.

F3 Dad’s Camp coming up Friday, August 10 – to Sunday, August 12.  A number of F3 Knoxville will be there, including your’s truly.

Ducks Don’t Care

THE SCENE: Mid 70s, mostly cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x10 IC
SSH x20 IC
TN Rocking Chairs x15 IC
LBAC x20 each way IC
Crab Kicks x15 IC
Cossack Squats x20 IC
Calf Killer (20 curb calf-raises, 5 sets punctuated by 25%, 50%, 75%, and AYG runs)

THA-THANG:
Pondbiscuit:
20/20/20 Merkins/BBS/Squats
1 lap around the ducks and frogs in the pond
20/20/20
2 laps
etc… You know, same as a Seabiscuit.

MARY:
Flutter Kicks x20 IC
Left-Right-Middle Crunch x15 IC
Protractors for a bit
AMRAP merkins for the last 30s or so

COUNT-OFF & NAME-O-RAMA
10 strong this morning, including Speedo who continues to be on loan from F3 Tallahassee.
CIRCLE OF TRUST/BOM:
BOM cribbed from 2RC message this weekend…
Psalm 19 (NIV):
1 The heavens declare the glory of God;
the skies proclaim the work of his hands.
2 Day after day they pour forth speech;
night after night they reveal knowledge.
3 They have no speech, they use no words;
no sound is heard from them.
4 Yet their voice[b] goes out into all the earth,
their words to the ends of the world.
In the heavens God has pitched a tent for the sun.
5 It is like a bridegroom coming out of his chamber,
like a champion rejoicing to run his course.
6 It rises at one end of the heavens
and makes its circuit to the other;
nothing is deprived of its warmth.

7 The law of the Lord is perfect,
refreshing the soul.
The statutes of the Lord are trustworthy,
making wise the simple.
8 The precepts of the Lord are right,
giving joy to the heart.
The commands of the Lord are radiant,
giving light to the eyes.
9 The fear of the Lord is pure,
enduring forever.
The decrees of the Lord are firm,
and all of them are righteous.

10 They are more precious than gold,
than much pure gold;
they are sweeter than honey,
than honey from the honeycomb.
11 By them your servant is warned;
in keeping them there is great reward.
12 But who can discern their own errors?
Forgive my hidden faults.
13 Keep your servant also from willful sins;
may they not rule over me.
Then I will be blameless,
innocent of great transgression.

14 May these words of my mouth and this meditation of my heart
be pleasing in your sight,
Lord, my Rock and my Redeemer.

This psalm seems to have an abrupt and significant change in subject matter right in the middle. It starts out reveling in the glory of God shown through creation, but shifts to praise of the laws and decrees of the Lord. This has led some to think that at some point it was actually two different psalms that somehow got stuck together. But this contrast is really a “therefore”. If God is the one who created the heavens and the earth, shouldn’t He be the one who knows best how we should live in them?

MOLESKIN:
I tweaked my back this weekend and I wasn’t sure if I was going to have to significantly modify this morning so I didn’t plan anything too crazy. The ducks and frogs really didn’t seem to pay much attention to our running around their hangout.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lightning Fest

THE SCENE 

68 and lightning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x15

Cherry Pickers x8

.
THA-THANG:

Lightning like a mother…audible to coffee

MARY:
Coffee crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Coffee is good.
ANNOUNCEMENTS:
.

Curling and jumping

THE SCENE: Fantastic

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Mosey around the outhouse, grab a good sized pee rock, disclaimer along the way

THA-THANG:

Mosey to the tennis courts

  • Hand stand Merkins
  • 20 curls
  • x3

Mosey to the soccer field for the following

  • High knees
  • Side to side
  • Bear Crawl
  • Lunges
  • Bernie Sanders
  • Broad jumps
  • Gorilla Walk
  • Sprint
  •  x 20 Merkins on one end
  • x 20 CMU curls on the other end

Mosey back to the rock pile

  • Wheel barrow
  • Leap frog
  • Partner carry
  • Partner drag

Mosey to the AO for the final beatdown

  • Tabata of the following exercises
  • Iron mikes
  • Lizard hops
  • Tuck jumps
  • Donkey kicks
  • x 30, 20 seconds of work, 10 seconds of rest

MARY:
We didn’t have time for Mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spent 5 days on a road trip with my 8 year old son, and while I thought I would teach him a lot of things, he is the one that taught me some stuff.  I wish we could all see the world through an 8 year old’s eyes.  The things we see everyday and ignore or take for granted, or don’t give God credit for are amazing.  I know I don’t always say the right things, do the right things, or take the time to just let God work in me and let me see His creation as He intended.  But seeing it through my sons eyes I do get to see it.  I encourage each of you to go out and see the world better, treat the world better, and make the world better.

MOLESKIN:
Our man Steam ventured into the Dog Pound for the first time and brought an FNG Dinger along with him.  Glad to have you both in the gloom.