F3 Knoxville

Tag: Ribbed

The Road Less Traveled

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

SSH
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to the Greenway Path (continuing the warmup with burpees, freddy mecurys, merkins, and squats). Start the running path doing 1 set of the following every 4 min
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Leaders wagon wheeled after every set to get back to the 6, finish their reps, and start each new leg together
Continued to do 1 set of each of the above until we complete the nearly 2.5 miles course — ended up being 6 sets

MARY:

50 4-Count Flutter Kicks

30 4-Count Freddy Mecurys

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Eccl 3:9-11
Helping each other out and no one left behind

“Moist” at the Dog Pound

THE SCENE: “Moist”

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Penalty Burpees (compliments of La-Z-Boy)

SSH x 20

LBAC x 20

Moroccan Nightclub x 20

Rockettes x 10

THA-THANG:
Mosey over to docks.

Ascending Curb Crawl

  • Feet on curb, do one derkin.
  • Bear Crawl across road to other curb
  • Do two derkins.
  • Bear Crawl back across road.
  • Etc… until 10 derkins.
  • Do it all over again with Lunges and Squats

7 of Diamonds

  • 4 corners around small loop
  • 1st lap = 7 burpees at each corner
  • 2nd lap = 14 flutter kicks (4 ct) at each corner
  • 3rd lap = 21 merkins at each corner
  • 4th lap = 28 squats at each corner
  • Started descending back down until out of time

Indian Run back to AO.

MARY:

Never Cross Dolly x 20

Some leg kicks x 10 each leg

Captain Thor x 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

2 Corinthians 12:15 — “I will most gladly spend and be spent for your souls.”

It’s good and right to spend ourselves to serve others.  To use our talents, gifts, energy, strength… to serve others and lay down our lives is why all those things were given to us.    We were not given those gifts to serve ourselves or exalt ourselves.  What a joy it is to be able to lay down our lives for —  our wife, children, employer, employees, family members, etc… What we have today is to be used for the good of others and not ourselves.

The Prayer for Protection

THE SCENE:  75 and humid.  Goose crap eeeevvvveerryyywhere.
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill – IC
Cherry Pickers – IC
Moroccan Nightclub – IC
Tempo Squats – IC

THA THANG:

Mosey to some grass…

  • Flutter kicks (4-count) 23 IC
  • Diamond Merkins 23 OYO
  • Pickle pointers (4-count) 23 IC
  • Werkins 23 OYO

Sprint to the pond, stopping at four parking lot islands to do 10 squats at each.

At the pond…  Cones spread out around the large jogging path (0.75 miles).  7 stations along the path.

Split into two teams.  Race around the circuit in opposite directions.

  1. Rosalita x 23
    Imperial Walkers x 23
    Guantanamo
  2. Hail Mary x 23
    Tempo Squats x 23
  3. Everest (run down to the pond, then lunge-squat-lunge-squat back up)
  4. Outlaw x 23 each way
    Up Straddle Hop x 23 (each leg)
  5. Scorpion Dry Dock x 23
    No Surrender x 23
  6. E2K x 23 (each side)
  7. Smurf Jacks x 23
    Squeaky Bed Dolly x 23

Mosey toward the shovelflag…stop to do 50 yards of crab walking.

MARY:
Ain’t nobody got time for that!

COUNT-OFF & NAME-O-RAMA: 
22 HIMs and 2 FNGs!  Welcome Gelato and Dos Años!

CIRCLE OF TRUST/BOM:
The Empire of Japan unconditionally surrendered to the US on August 15, 1945.  Because of the time difference, it was announced in the US on August 14 – and we celebrate that victory today – V-J Day – the final chapter of a war that lasted nearly six years and involved more than 100 million people.  It was the deadliest conflict in human history, marked by an estimated 65 million fatalities – the vast majority of which were civilians murdered in atrocities.  16 million Americans served in the Armed Forces during the War.  405,399 lost their lives – and nearly 700,000 others were wounded.

Try to imagine what it must have been like during that time.  Imagine yourself as a soldier in a trench, fighting day after day to gain miles of French territory back – or as a father waiting anxiously to hear from his sons who are away in the Pacific.  Imagine yourself preparing for a suicidal invasion of mainland Japan – and the ecstatic joy you experience on August 14, 1945 when you realize that the war is finally over.

James Freeman is a name worth knowing.  He was a minister and a poet – lived most of the 20th century – and is sometimes referred to as the “poet laureate to the moon” because his poems were twice brought to the moon (by Buzz Aldrin aboard Apollo 11, and by James Irwin on Apollo 15 – who left the poem on the moon).  James Freeman was commissioned to write a prayer for our nation during WWII.  A prayer for a nation that was experiencing anxiety and fear, but also joy and relief.  A prayer for the solider in battle – a prayer for the wife who lost her husband – and a prayer for the father whose son returns home safely.  A prayer to cover the full spectrum of emotions and experiences of our nation.

Interviewed years later, Freeman said that the 23rd Psalm was an inspiration for his prayer.

Psalm 23

“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures; He leads me beside quiet waters.
He restores my soul; He guides me in the paths of righteousness For His name’s sake.
Even though I walk through the valley of the shadow of death, I fear no evil, for You are with me; Your rod and Your staff, they comfort me.
You prepare a table before me in the presence of my enemies; You have anointed my head with oil; My cup overflows.
Surely goodness and lovingkindness will follow me all the days of my life, And I will dwell in the house of the Lord forever.”

This morning, we used Freeman’s 10 lines of poetry, inspired by the 23rd Psalm, in the way that it was intended to be used – as our prayer.  It was written to cover the full spectrum of emotions and experiences of a nation at war. Where does life have you right now?  Anxious, confused, worn out, joyful, grateful….?

I asked the HIMs to listen for one line – whichever one jumps out at you and describes where you are.  Cling to it and say it to yourself over and over throughout the day – make one of these lines of poetry your personal prayer throughout the day.  For example: If life is going well for you right now – you might cling to this line “The Joy of God uplifts me”.  If life has you worn down in the season that you are in, you might make this your prayer, “The Strength of God renews me.”.  10 lines – cling to one.

The Prayer for Protection, by James Freeman
“The Light of God surrounds me.
The Love of God enfolds me.
The Power of God protects me.
The Presence of God watches over me.
The Mind of God guides me.
The Life of God flows through me.
The Laws of God direct me.
The Power of God abides within me.
The Joy of God uplifts me.
The Strength of God renews me.
The Beauty of God inspires me.
Wherever I am, God is!”

Prayers for Judge Judy’s wife, Mandolin’s wife’s grandmother, Sty’s sister-in-law and her husband.

MOLESKIN:
T Claps for Archie for learning the exercises and knowing the planned route.  I couldn’t have done this Q without him!

I’d planned to do the pond circuit two times – we barely had time for one!  So good to have FNGs Gelato and Dos Años out there with us!  Glad to see the “new crop” showing up and pushing hard; Mandolin, Pool Boy, Nutmeg, Mermaid, Guardrail – you men are rockin’ it!

ANNOUNCEMENTS:
None

The Long Haul

THE SCENE: Warm and sweaty
F3 WELCOME & DISCLAIMER: 

Welcome two new FNG’s Zack and Brandon!

WARM-O-RAMA:
10 SSH, 10 Cherry Pickers, 10 Twisters (Twisting Windmills)
THA-THANG:  The Long Haul

In Short: Pick up a CMU and mosey it to the top of JUCOMANJARO with some exercises along the way.

In detail:   Side Straddles (both sides), then a two burpee indian run to the CMU pile.

Pick up a CMU and do exercises (written on the ground) about every 100 yards until you get to the base of JUCOMANJARO.

The exercises were:

  • 25 Curls
  • 25 Push Presses
  • 25 Squats
  • 25 Triceps
  • 25 Right arm block elevated Merkins
  • 25 Left arm block elevated Merkins
  • 25 American Block Hammers
  • 25 Curls
  • 25 Push Presses
  • 25 Squats
  • 25 Triceps

Then at the base of JUCOMANJARO only stop at the two alcoves for exercises.

  1. 100 Single Count Freddy Mercuries (with CMU)
  2. 100 Single Count American Hammers (with CMU)

Once you get to the flat towards the top then lunge to the very end, about 50 lunges.

50 Flutter Kicks at the top, to pick up the six.  We ran out time to bring the cmu’s back, but brought them

down to the second alcove.

MARY:
Thank you Ribbed for leading the group in some more flutters as the group trickled back to the AO

CIRCLE OF TRUST/BOM:

I love it when the old testament writers write about new testament stuff and the new testament writers write about old testament stuff. In reading Acts 7 (Stephen’s confession) I’m amazed at the history he rattles off. In contrast, I’m amazed at King David’s testimony about the forgiveness that is found in God, which really sounds like new testament Gospel writters. We read Psalm 32 out loud.

Oh, what joy for those
whose disobedience is forgiven,
whose sin is put out of sight!
2 Yes, what joy for those
whose record the Lord has cleared of guilt,[b]
whose lives are lived in complete honesty!
3 When I refused to confess my sin,
my body wasted away,
and I groaned all day long.
4 Day and night your hand of discipline was heavy on me.
My strength evaporated like water in the summer heat. Interlude

5 Finally, I confessed all my sins to you
and stopped trying to hide my guilt.
I said to myself, “I will confess my rebellion to the Lord.”
And you forgave me! All my guilt is gone. Interlude

6 Therefore, let all the godly pray to you while there is still time,
that they may not drown in the floodwaters of judgment.
7 For you are my hiding place;
you protect me from trouble.
You surround me with songs of victory. Interlude

8 The Lord says, “I will guide you along the best pathway for your life.
I will advise you and watch over you.
9 Do not be like a senseless horse or mule
that needs a bit and bridle to keep it under control.”

10 Many sorrows come to the wicked,
but unfailing love surrounds those who trust the Lord.
11 So rejoice in the Lord and be glad, all you who obey him!
Shout for joy, all you whose hearts are pure!

JELLYBODY TOTEMPOLE

THE SCENE:  Reeeeaaaaaallll Niiiice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, OH Claps, Tempo Merkins, Box Cutters, Tempo Squats
THA-THANG:
Jelly Legs: Hold Al Gore 30 sec, 30 Squats, Run, Repeat. Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

Jelly Arms: Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat. Same – 20 sec, 20 Merkins, Run, Repeat.

Totem Pole:  Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.


MARY:
100 Calve Raises
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
These workouts are often challenging and hard to get thru.  Often, we dig deep and use each other to push thru. Do the same in your spiritual walk. We face challenges, temptations daily.  When those times come, do what we do out here.
MOLESKIN:
N/A

ANNOUNCEMENTS: Convergence