F3 Knoxville

Tag: Runaway Bride

Piston’s Derriere Destroyer

THE SCENE: 45 degrees and drizzling rain (about to rain hard). Wonderful day to start with a gloom sess.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x of the following:  SSH; Tempo Merkins; Tempo Squats; WMH; Chattanooga Pickers; Moroccan Night Clubs; Knoxville Pickers; finish with Undertakers.
THA-THANG:
Mosey to pavilion.

  • 1 burpee; 2 “Nancy Kerrigan” (Crossover back lunge – think skating); 3 Pickle Pointers
  • 2 burpees; 4 “NK”; 6 PP
  • 3 burpees; 8 “NK”; 12 PP

Continue this model until round 5 modify to 20 NK and 50 PP each round while continuing to add burpees.

At round 9, hold a glute bridge for 3-4 minutes, if you don’t break, you can skip round 10 of burpees.

Continue until round 12 of burpees.  For rounds 11 and 12, change PP to Fire Hydrants (25 per side).

MARY:
Hold Al Gore for 1 minute.  30 second glute stretch each side; 30 second adductor stretch each side; 30 second forward stretch for hamstrings.
COUNT-OFF & NAME-O-RAMA

14 HIMs in the gloom today.

CIRCLE OF TRUST/BOM:
Leadership many times means having to think on the fly and be able to articulate things off the top of your head.  Abraham Lincoln was one of the best at extemporaneous speaking.  But Lincoln’s secret was that he actually practiced speaking extemporaneously – whether verbal or non-verbal in his preparation.

And while there may be times when we are completely taken off guard by something, as leaders we need to be ready to lead – with verbal and non-verbal leadership.  So care must be given in our preparation even if we never have the opportunity to demonstrate our preparedness.

1 Peter 3:15 states, “but in your hearts regard Christ the Lord as holy, ready at any time to give a defense to anyone who asks you for a reason for the hope that is in you.”

Working through scenarios of preparedness is something we should do in several areas of life, whether for work, home, F3, and our Christian walk.  Be ready to lead.

MOLESKIN:
Praises for new babies; prayers for Ride Along (sick) and Binks (House Hunting).
ANNOUNCEMENTS:
Binks to update Slack about 2nd F opportunity for rock climbing gym in Knoxville, discussed Ruck prep, and discussed purchase of AED during coffee.  Reviewed who was on Q over the next couple of glooms.

No Mercy from Wingman

THE SCENE: Fuh-Reezing 25 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 LBAC Foreware, 20 LBAC Backward, 10 Seal Claps, 10 Hallelujahs, 10 Chatt. Cherry Pickers 10 Merkins, 5 Knox. Cherry Pickers, 5 Willie Mays Hayes, 10 SSH STRETCH

THA-THANG:
Mosey to halfway up track. For track day were doing a “No Mercy Mile”

Jog to 1st turn, bear crawl to 2nd turn, jog halfway up the straight stretch. 25 merkins. Jog to 3rd turn, lunge to 4th turn. Jog to starting point for 25 squats. R+R 3 more times for a total of 1 mile, 100 merkins and 100 squats.

COUNT-OFF & NAME-O-RAMA
11 of the best HIMS I know!!
CIRCLE OF TRUST/BOM:
Everyone needs rest. Usually we interpret rest as physical. But a lot of times we don’t take time to rest Spiritually. Spiritual rest must be intentionally taken. No one, has ever “accidentally” rested. We  need to intentionally spend time in God’s word. Spend time in prayer, fasting if need be in order to grow in your relationship with God to be spiritually fulfilled. We get busy with work, school and other things in our life that we sometimes put things on the back burner and get caught up in everything that we get exhausted, and can’t seem to rest enough to get back into the groove, when what we really need is spiritual rest.
ANNOUNCEMENTS:
Flag will be handed off to Skeletor at Hardship Hill. Need to get a team together for Hardship Hill coming up. Rampart shield locks are in the making.

We love CMUs

THE SCENE: Colder than crap for March 13th.  34 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee, 15 SSH, 2 burpees, tempo merkins x5, 1 burpee, tempo squats x5, 2 burpees, WMH x 6, 1 burpee, Knoxville Cherries x6, Shoulders:  LBACs (forward/back), Seal claps, OH claps, Chattanooga Cherries, and finish with Projectorvators x 5.
THA-THANG:
Mosey to middle light of parking lot with CMUs.

  • 30 CMU Thrusters, 30 CMU Swings, and 5 Burpees
  • 20 CMU Thrusters, 20 CMU Swings, and 5 Burpees
  • 10 CMU Thrusters, 10 CMU Swings, and 5 Burpees
  • Run approximately 200 meters
  • 5 CMU Thrusters, 5 CMU Sumo High Pulls
  • Run approximately 200 meters
  • 10 CMU Goblet Squats, 10 CMU Sumo High Pulls, 5 Burpees
  • 20 CMU Goblet Squats, 20 CMU Sumo High Pulls, 5 Burpees
  • 30 CMU Goblet Squats, 30 CMU Sumo High Pulls, 5 Burpees
  • 15 CMU Thrusters, 15 CMU Goblet Squats, 5 Burpees
  • 30 CMU Thrusters, 30 CMU Goblet Squats, 5 Burpees
  • Run approximately 200 meters
  • 2:00 Minutes of CMU Curls
  • 1:00 Minute of Monkey Humpers in honor of Curious George

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
11 PAX were hitting it hard today.
CIRCLE OF TRUST/BOM:
Synopsis from Romans 5:1-11:
1. FAITH in Christ provides peace and access
2. HOPE through Christ allows us to endure suffering to become more Christ-like
3. LOVE of Christ saves sinners from God’s wrath and justifies us now and in the future

Faith, Hope, and Love is a repeated theme in Scripture.

“Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. 2 We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. 3 And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, 4 endurance produces proven character, and proven character produces hope. 5 This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us.  6 For while we were still helpless, at the right time, Christ died for the ungodly. 7 For rarely will someone die for a just person—though for a good person perhaps someone might even dare to die. 8 But God proves his own love for us in that while we were still sinners, Christ died for us. 9 How much more then, since we have now been justified by his blood, will we be saved through him from wrath. 10 For if, while we were enemies, we were reconciled to God through the death of his Son, then how much more, having been reconciled, will we be saved by his life. 11 And not only that, but we also boast in God through our Lord Jesus Christ, through whom we have now received this reconciliation.”

MOLESKIN:
Prayers for Wilbur and M as another 2.0 on the way, prayers for those HIMs traveling like Binks, praises for good health and job reports.  Great to have Curious George back with us.
ANNOUNCEMENTS:
March 18th is painting Cardinals’ M’s house in Karns (Please sign up), CSOP Hackshaw Ridge (see newsletter), 3rd F – still working on a draft letter to send to churches about male leadership in the community and F3.  RAMPART will be bombing other AOs this week starting with Big Ball.

Bear Crawl to Glory

THE SCENE: Beautiful sonny day, no gloom to be found
F3 WELCOME & DISCLAIMER

Covered full disclaimer for FNG in attendance
WARM-O-RAMA:
SSH – 15, Tempo Merkins x 10, Tempo Squats x 10, LBACF, LBACR, Moroccan Night Club x 10

Chatty CP’s, Knox CP’s, Willie Mays Hayes, SSH x 15

THA-THANG:

Mosey with CMU to Amphitheater

Buy in:

Bear Crawl to the top of the Amphitheater

10 Burpees

Crawl Bear back down

Main Beat down was a ladder exercise

Do first exercise, bear crawl to the top level, then run around amphitheater back down. Do first exercise, bear crawl to second exercise, complete it, then bear crawl to the top and return. Continue this pattern for every step of the amphitheater returning to the stage after each round.

Exercises were as follows:

First step 25 CMU Curls

Second Step 10 Derkins

Third Step 25 Dips

Fourth step, take CMU with you on this step, 25 Clean and Press, leave CMU at the top

Fifth step100 Heavy Squats

Cash out – Bear crawl with CMU from the Amphitheater to the fort, yes up the hill all the way until we touch it.

Watch out for that sidewalk in the middle of the path, busted my CMU on it.

RTB

 

MARY:
None

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Busted CMU no burpees performed…… Also, Iron Chef in the house
ANNOUNCEMENTS:
Cardinal Widow painting opportunity 3/18

Escape from Haw Ridge 4/14

Hardship Hill on the horizon, please join our team if you can. We have two open spots.

Basic Piston Gloom Sess

THE SCENE: 43 degrees at 5:15. Very little wind. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x of SSH, Willie Mays Hayes, Mountain Climbers, Tempo Merkins, Tempo Squats, LBAC forward and back, Moroccan Night Clubs, Hallelujahs, and finished with Knoxville Cherry Pickers and Projectovators
THA-THANG:
Mosey to amphitheater

  • 50-40-30-20-10 of
  • Merkins
  • Air Squats

Between each round do 5 box jumps and run around theatre (approximately 100 meters)

  • Each PAX completes 3 pull-ups while the others do backward lunges until all PAX complete.
  • Finish as a group with 5 reps of merkins, squats, jump and run at amphitheater

Mosey back to circle for Mary

MARY:
25x of fire hydrants (per side), Undertakers, leg raises, hand release merkins, wheel barrel merkins, and big boy sit-ups.
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Acts 20:24 reads, ““But I consider my life of no value to myself; my purpose is to finish my course and the ministry I received from the Lord Jesus, to testify to the gospel of God’s grace.”

So many times we strive to “find God’s will” which is good, but we miss the point of doing His purpose now…no matter how hard of a grind that may be. God put us where we are now for a reason. Do the hard things and fulfill your purpose in the here and now.

MOLESKIN:
Prayer requests for Lucille’s wife, Ride Along’s dad, Foghorn’s leg, and Cheeburger’s back. Praying for Bobbit and his safe travels. Praying for teachers and students the week before spring break. Praying for Wilbur’s wife and upcoming birth.
ANNOUNCEMENTS:
Cardinal’s Wife house project on March 18. Upcoming CSOPs at other AOs and Hardship Hill.