F3 Knoxville

The Lily Pads of Doom

THE SCENE: About 30 degrees and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence (15x)
  • Little baby arm circles in cadence (10x)
  • Tempo Squats in cadence (10x)
  • Mosey around the parking lot

THA-THANG:

  • First person:
  •  Bear Crawl to the cone
  •  Lunge to the next cone
  •  Inch worm to next cone
  •  Tee Merkins to next cone
  •  Lunge to next cone
  • Crawl Bear to the last cone
  • Second person:
  •  25 Froggy jumps
  •  25 Merkins
  •  25 Thrusters
  •  25 Squats
  •  25 WWII
  •  25 Curls
  •  25 Squats
  •  25 Dips (Repeat until battle buddy gets back and then switch)

MARY:
Flutter kicks, Box cutters, and finish with LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
II Cor 5:14-15 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”  As believers, Christ’s love should compel us to love other and live selflessly like Jesus did.  Are we living for ourselves or something or someone else?  God calls us to no longer live for ourselves, but for Him.  
MOLESKIN:
Prayer request for Camacho family, who lost wife and child in car accident and for Swerve’s upcoming medical test a week from Thursday.
ANNOUNCEMENTS:

Beastly Kraken

THE SCENE: Somewhere in the 30s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x10; mosey loop by Mt. Crumpet and do a few of each exercise for demonstration purposes

THA-THANG:
Kraken with 8 stations, do exercise at a station then run the full loop and past the exercise you did to the next one. The stations were:

  • Kraken Burpees x20
  • Gorilla Humpers (4-ct) x20
  • Donkey Merkins x20
  • Bear Crawl halfway up Mt. Crumpet, Crawl Bear back down
  • Crab Cakes (4-ct) x20
  • Seal Claps (4-ct) x20
  • Dancing Bears (4-ct) x20
  • Monkey Squats x20

MARY:
PAX Roulette

COUNT-OFF & NAME-O-RAMA
9 fought the beastly kraken. Welcome back Fins!
CIRCLE OF TRUST/BOM:

During my small group at church last Sunday, we got into a discussion about forgiving others. Forgiving someone is more about taking the weight you are carrying off yourself than anything to do with the person you are forgiving. Forgiving someone doesn’t mean you have to become friends with them or even start to like them. Forgiving someone is not saying their actions were ok or acceptable. Forgiving someone is saying that you are turning it over to God. One particular verse that stuck with me is Genesis 50:19: “But Joseph said to them, “Do not fear, for am I in the place of God?” Joseph is speaking to his brothers after their father dies. His brothers are worried about him paying them back for selling him into slavery all those years before now that their dad is dead. Joseph had every right by human standards to hate and punish his brothers, but he instead forgives them. The challenge this morning is to ask yourself who you need to forgive and in what situation in your life do you need to remember that you are not in the place of God?

MOLESKIN:
Pray for Grouch as he travels this week

ANNOUNCEMENTS:
Toad VQ on Tuesday!!!

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!

Rolling the Dice part 2

THE SCENE: Crisp 28 degrees this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers X5

Little Baby Arm Circles X10

Tempo Squats X10

Mosey around the park back to the pavilion
THA-THANG:
10 blockees then roll the dice

1 Run Mosey
2 50 hop Kicks
3 50 rows
4 30 overhead presses
5 50 box jumps
6 50 curls

MARY:
Thunder Burpees
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A quote from Nirmal Purja, the man who beat the record for summitting the 14 highest peaks in the world.

“Sometimes when you think you’re f@%*ked, you’re only 45% f!%*ked”
MOLESKIN:
I wanted to mary today with thunderburpees because it puts you in a mindset of “I can’t do this” yet we did it anyways. One of the best things about F3 is it pushes us to not only become physically stronger, but mentally as well
ANNOUNCEMENTS:
Check the events page for details about the upcoming backpacking trip on Jan 22nd

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.