Rep Sleepy – Page 30 – F3 Knoxville

A Cold Day in Uno

December 14, 2021 Swerve

THE SCENE: 28 degrees of F3 bliss.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry Pickers x 10

LBAC x 10 (forwards and backwards)

Iron inchworm of Death – Pax lined up head to toe with CMUs and bearcrawled the prescribed distance while dragging their blocks.
THA-THANG:
Your workout destination was determined by the lovely color of the Uno card of your choice.

Blue – mosey to the bottom of the troll bridge and perform the number of blockees on the card.
Yellow – mosey to the short apex and do the number of thrusters on the card.
Red – mosey to the stairwell with your CMU and do however many rounds indicated by the card.
Green – stay on the grinder and murder bunny to the other set of cones. When you reach the cones, do the number of Big Boys on the card.
Penalty cards were as follows:
- Draw 2 – go to the color prescribed and to 20 of the exercise.
- Skip – go to the color location and do 10 of the exercise. Skip with your CMU back.
- Reverse – go to the location from the color of the card, and do 10 plank jacks on your block.
- Wild – go to the short apex, do 10 curls, then murder bunny the path back to the stairs.
- Draw 4 wild – go to the troll bridge and do 40 grave diggers.

MARY:
Flutterkicks and Hello Dollys for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 1:27-30 – ”

²⁷Only ^vlet your manner of life be ^wworthy⁸ of the gospel of Christ, so that whether I come and see you or am absent, I may hear of you ^xthat you are standing firm in one spirit, with ^yone mind ^zstriving side by side for the faith of the gospel, ²⁸and not frightened in anything by your opponents. This is ^aa clear sign to them of their destruction, but ^bof your salvation, and that from God. ²⁹For ^cit has been granted to you that for the sake of Christ you should not only believe in him but also ^bsuffer for his sake, ³⁰engaged in the same ^dconflict that ^eyou saw I had and now hear that I still have.”
It seems like whenever I give the devo, I am always talking about suffering, and so I did again. The point of reading the above verses is that not all suffering is bad. When we approach some of the best things in life, we find that they are difficult. It doesn’t matter if it is F3, marriage, parenting, or just trying to live out your faith. In one of my favorite shows called Yellowstone (I know, I’m terrible), a class A screwup is trying to learn how to be a cowboy on the Dutton Ranch. He makes a comment to an older cowboy that was something like this, “I’m not sure I’m cut out for this.” He said this because of the difficulty he was facing. He was learning how to suffer well. The older cowboy responded, “It’s not something people are cut out for. This is something that is cut into you.” Sure we might face difficult moments, but the greatest things life are not easy. It is a privilege to suffer sometimes, indeed most of the time if we do it in such a way that honors Christ. God bless you men.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bomb Track

December 13, 2021 Snorkel

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 4-ct x 20

Imperial Squat Walkers x 10

T-Merkins x 10

Mary Katherine Lunges x 10

THA-THANG:

BOMBS on the track. PT stations at each quarter of the track. Do work at a station. Run a lap past the station you were at. Do work there. Run again. Repeat.

Each station was the same:

Burpees 5

O-Lunges 10

Merkins 15

BBS 20

Squats 25

MARY:

7 minutes of step ups

Captain Thor 10:40

Front plank/left plank/right plank

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

A Visit from St. Nicholas

BY CLEMENT CLARKE MOORE

‘Twas the night before Christmas, when all through the house

Not a creature was stirring, not even a mouse;

The stockings were hung by the chimney with care,

In hopes that St. Nicholas soon would be there;

The children were nestled all snug in their beds;

While visions of sugar-plums danced in their heads;

And mamma in her ‘kerchief, and I in my cap,

Had just settled our brains for a long winter’s nap,

When out on the lawn there arose such a clatter,

I sprang from my bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow,

Gave a lustre of midday to objects below,

When what to my wondering eyes did appear,

But a miniature sleigh and eight tiny rein-deer,

With a little old driver so lively and quick,

I knew in a moment he must be St. Nick.

More rapid than eagles his coursers they came,

And he whistled, and shouted, and called them by name:

“Now, Dasher! now, Dancer! now Prancer and Vixen!

On, Comet! on, Cupid! on, Donner and Blitzen!

To the top of the porch! to the top of the wall!

Now dash away! dash away! dash away all!”

As leaves that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky;

So up to the housetop the coursers they flew

With the sleigh full of toys, and St. Nicholas too—

And then, in a twinkling, I heard on the roof

The prancing and pawing of each little hoof.

As I drew in my head, and was turning around,

Down the chimney St. Nicholas came with a bound.

He was dressed all in fur, from his head to his foot,

And his clothes were all tarnished with ashes and soot;

A bundle of toys he had flung on his back,

And he looked like a pedler just opening his pack.

His eyes—how they twinkled! his dimples, how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

And the beard on his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,

And the smoke, it encircled his head like a wreath;

He had a broad face and a little round belly

That shook when he laughed, like a bowl full of jelly.

He was chubby and plump, a right jolly old elf,

And I laughed when I saw him, in spite of myself;

A wink of his eye and a twist of his head

Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,

And filled all the stockings; then turned with a jerk,

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose;

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ere he drove out of sight—

“Happy Christmas to all, and to all a good night!”

MOLESKIN:
ANNOUNCEMENTS:

The Very Nice List

December 11, 2021 Drifter

THE SCENE: Spring in December. Mid 60s. Very windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 10 tempo squats, 5 arm circles both ways, warm up lap.
THA-THANG:
We were going to go to church parking lot when, lo and behold, there was a Christmas note slipped into my CMU and it said that Santa ???? had left us a gift under the tree! So we ran to Crumpit to see what might be there.

We found the gift, opened it, and there was a brand new deck of cards and another note! How exciting! The note had the following details.

Nice List

♦️ burpees
❤ original burpees with a tuck jump
♣️ Mr spectaculars
♠️ blockees
1-4 = Trips up the hill
Face = 10
Ace = 20

So we drew cards for around 50 min and had so much fun!
MARY:
20 box cutters, 20 scissors, merkin block pull through for time (rearrange the presents under the tree, took a lot of tries because no Ms were there for guidance lol)
COUNT-OFF & NAME-O-RAMA
8 HIMs and 1 2.0 for a total of 9 PAX! Good job guys!
CIRCLE OF TRUST/BOM:
Got a lot of flack recently for not doing the Santa thing with my kids. I’m not against other folks doing it and teach my kids to be respectful of this big, fun “game” everyone plays with their kids each year. However, like many other aspects of Christmas, these things really lose their meaning and significance when pulled apart from the crazy, reality bending truth of the fact that we are celebrating the incarnation of the most powerful diety we’ve ever known! This separation of the spiritual from our everyday stuff is not true! God made Himself man. The significance of this is astounding when you really meditate on it. For me, this significance was highlighted when a friend and I examined my recent moral failing using Jeff Vanderstelt’s fruit to root exercise. At the end of it, I realized at the root of my sin was a false belief and denial of the incarnation. I had tried to pull out the spiritual significance of giving into my fleshly desires. At least, that is how my false belief had manifested itself in that moment of weakness. So, I’m not saying to get rid of Santa. If anything, I’m trying to enhance that fun “game” by getting it back into the larger and more significant context of Christ truly coming to be with us.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Dec 18 ugly Christmas sweater walk about.

Look Forward

December 10, 2021 Hammy

THE SCENE: 30 degree F, partly cloudy skies.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Overhead claps, Skip the length of the Grinder, Bernie back.
THA-THANG:

4 – 8 – 12 – 16

Mosey (a real short one) to the start of the trail with a CMU. Count off (one through nine) to determine starting order. Perform suicide run involving the next four light poles. 4 reps at Pole 1, 8 reps at Pole 2, 12 reps at Pole 3, and 16 reps at Pole 4. Runner 1 starts and the rest of the PAX begin the CMU exercise at the starting point. When runner 1 gets to Pole 1 he yells “go” and runner 2 starts. The remaining PAX continue the CMU exercise until their time to start the suicide run. Runners completing the suicide run continue to perform the CMU exercise until all runners return to the start. Continue until all 9 circuits are completed or recover is called.

Exercise at Start Exercise at Poles

1 to 4

Bent Rows Bobby Hurleys
Curls WWII’s
Swings Merkins
Lawn Mowers Iron Mikes
Thrusters Flutter Kicks
Upright Rows Dry Docks
Triceps Ext Squats
On the Shelf Box Cutters
Floor Press Burpees

Recover was called during circuit 7.

MARY:
Ab work included in the 9 circuits. No time for a special session.
COUNT-OFF & NAME-O-RAMA
9 HIM’s
CIRCLE OF TRUST/BOM:
January 6th is a special day in the life of Christ and is known as Epiphany. It is a special day in my life as it is the day I met my future wife on a blind date – in a month, it will be 49 years ago. It is very special day even though we didn’t see each other for almost 6 months after that epiphany. This got me to thinking about how things have a way of working out. I don’t believe in coincidence – to me it is divine, pre-destined. Thinking about the past, I sometimes catch myself wanting a previous outcome to be different. If only this or that; if only I would have done or not done this or that. But I don’t do that much anymore. It is because of the past that I am where I am now. It is because of my past (with all of my experiences and actions) and the past of those I cherish (with all of their experiences and actions) that I am here and now, and able to enjoy the many blessings of being surrounded with a spouse, family, and friends that bring so much joy. The future is built upon the past and there is so much to look forward to.

MOLESKIN:
Prayers for healing of Genevieve (Drifter’s daughter) from her fever. Prayers for Hotsquat’s Uncle Freddie as he battles Stage 3 prostate cancer.
ANNOUNCEMENTS:
Breakfast at Drifter’s December 11th following beatdown.

All I Want for Christmas Walkabout on December 18th. Sign up on Slack.

Hot Mile Redux

December 6, 2021 hotsquat

THE SCENE: Strangely warm for December. 60⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles X15

High Knees and Butt Kicks down and back to 2nd (or 4th) baseline
THA-THANG:
Mosey with CMU to the Oval Office

Blockees, Curls, Climb ups, Thrusters, run a lap

Pyramind Style 5, 10, 15, 20

Work back down to 10 and repeat until 6 finishes

MARY:
Mosey back to the AO and Shoulder taps for time
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:
You have to enjoy the process before you can enjoy success
MOLESKIN:
I’ve been sick with the flu for the last week, and it has slowed down my cardio. Enjoying the process is what kept me going
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.