F3 Knoxville

Tag: Sharpie

Saturday Buffet

THE SCENE:  Around 50.  Nice & cool.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side Straddle Hops x 20
  • This/that stretch
  • Tempo Squats x 20
  • Leg stretches
  • Burpees x 10

THA-THANG:

  1. Mosey to playground
    • 11’s:  Pull-ups & American Hammers (4ct)
  2. Mosey to soccer field
    • Bear Square.  Cones set up in a square.  Crawl the square always facing toward Watt Rd.  Crawl 3 laps & perform 10 reps of the following at each corner.
      • Lap 1:  Burpee
      • Lap 2:  Speed Skater
      • Lap 3:  Bobby Hurley
  3. Mosey to new bathroom
    • Countdown.  List of exercises written on the ground.  Do all exercises from top to bottom then run down the hill to the parking lot and back up.  Rinse & repeat eliminating the bottom remaining exercise each time.
      • 10 Thrust Merkin
      • 8 Iron Mike
      • 6 Easy Up
      • 4 Squat Jump
      • 2 Round The Clock Merkin
  4. Mosey to baseball field
    • Merkin relay race.  Split into 2 teams.  Team 1 at home plate, team 2 at 2nd base.  Each team holds a plank while a team member sprints around bases.  Once teammate completes a lap, the team does 10 merkins as a group then the next man runs.
  5. Concrete bleachers
    • 75 box jumps

MARY:

  • Boat/canoe
  • Marge/Homer
  • Flutter kicks x 35

COUNT-OFF & NAME-O-RAMA
9 total:  Butters, La-Z-Boy, Mr. Clean, Showcase, Frosty, Booger, Wagon Wheel, Sharpie, Bartman

CIRCLE OF TRUST/BOM:
God honors nations who honor him.  Our country was founded on Godly principles and I believe we are still reaping the benefit of that foundation today, even as our country slides further and further into depravity.  As evidenced throughout the Old Testament, God will honor a nation far longer than they deserve because of their foundation.  This grace that we live under creates an environment in which Christians in America often don’t know what it’s like to rely on God completely.  We live in a cushy society where our “problems” are often trivial compared to what Christians face around the world.  Our mentality of “you can accomplish anything if you work hard enough” can easily trap us into leaving God out of our lives altogether, thinking we have somehow accomplished success on our own.  Therefore we need to be ever vigilant about seeking Christ in all we do and putting Him at the center of our efforts.  We should humble ourselves daily, acknowledging that we are nothing apart from Christ.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill 5/19

Womens Work

The scene: 40 and moist

Welcome and disclaimer

Warm o Rama

Mosey around the tennis court
10 Burpees OYO
Windmills
Merkins
Groiners
I Y T

The Thang

Mosey to the outhouse
30 box jumps

Partner Dora (suicide)
100 decline stacked Merkins
100 rotating lunges
100 stacked feet Merkins
100 cobra squats

Different partner
Mosey to the skate rink (long lap)
100 iron mikes
100 alternating BBS
100 flamingos
100 CDDs

Whose got wheels?

5 tennis court sprints with 10 Merkins

Mary
Worm crunch
London bridge
Werkins

BOM

Be a part of a men’s group and you will be a better believer. As part of mine I am leading a session on wives next week. My first thought was to go into the Word and see what God said about wives. He says:

Proverbs 18:22

“He who finds a wife finds a good thing and obtains favor from the Lord.”

Ephesians 5:25

“Husbands love your wife as Christ loved the church.”

I can honestly say I haven’t always been the best husband. Or at least the husband my wife deserves. Thankfully she hasn’t caught on that she could do better… but if I am supposed to love her like Christ loved the church, it means I’m supposed to be kind to her, fight for her, pray for her, lead her, and love her with all my heart. Thankfully God and wives forgive us when we don’t do as we should.

And while I believe that Valentine’s Day is a holiday made up by card, chocolate, and flower companies to offset their losses during the holiday season, we are supposed to show our wives how much we love them tomorrow, I encourage you to not let it just be tomorrow, but everyday.

We joke about the inspiration book for today, “Women’s Heath Little Book of Exeecises”, and the pictures in the book, we shouldn’t compare our wives to other women. It does us no good to compare our wives to 20 year 0% body fat cheerleaders. We need to stop looking at this pictures, or phones, or other women at all, and love our wives for who they are and what Christ sees in them.

So go home hug your wives and really tell them how much they mean to you and how much you love them.

Best Game of Dirty Santa Ever

THE SCENE:   Warm, windy, wet and very very DARK

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • 4ct Merkins IC x 10
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 5

THA-THANG:

Played a game of Dirty Santa.   PAX numbered off & picked gifts from the bucket in numerical order.   PAX had the choice of drawing a new gift, or if they’re feeling especially sadistic, they could choose to “steal” a gift from a previous PAX and we would repeat the stolen exercise.   Sadly no one stole….here were the gifts chosen (not in order chosen:

  1. Stay where you are.  20 Speed Skaters, 20 Carolina  Dry Docks, 20 Reverse Lunges, 20 Flamingo toe touches.
  2. Indian Run while singing Here Comes Santa Claus.   Stop once each PAX has been the “indian” 3 times.   We quickly found out we don’t know the words to this song so we changed it to Rudolph the Red Nosed Reindeer…
  3. Mosey to soccer field.   Burpee Broad Jump across the narrow width of the field.
  4. Mosey to another soccer field.   Wind Sprint the length of the field.  Start at 25%, then increase to 50%, 75% & 100%.    Rinse & Repeat x 3.
  5. Stay where you are.  10 Burpees, 10 Thrust Merkins, 10 Smurfjacks, 10 Plankjacks.  Rinse & Repeat x 3.
  6. Mosey to concrete bleachers.   Incline Merkins x 50,  Decline Merkins x 50,  Box Jumps x 50
  7. Mosey to playground.   10 Pullups, 10 Burpees, 10 Plankjacks, 10 Squatjumps.   Rinse & Repeat x 2.
  8. Mosey to soccer field.  Inchworm Merkin across the short length of the field.
  9. Stay at soccer field.  Bernie Sanders across the field, then Groucho walk back across.
  10. Back at the AO.  Monkey Humpers while singing Jingle Bells.

MARY:

  • Flutter kicks x 15
  • Gas Pumps x 15
  • Box cutters x 15
  • Hello Dollys x 15
  • Slutter kicks x 15

COUNT-OFF & NAME-O-RAMA
10 PAX:  Mayberry, Frosty, Booger, Hammock, Waxjob, Sharpie, Showcase, Gibbler, Butters, Bartman

CIRCLE OF TRUST/BOM:
Jesus Christ is the real meaning of Christmas.  This morning we took time to listen to the Christmas Story from Luke 2:

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.) 3 And everyone went to their own town to register. 4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them. 8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” 13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, 14 “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” 15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” 16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.  21 On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

MOLESKIN:

ANNOUNCEMENTS:

Good thing toddlers are easier to catch

THE SCENE:

Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chairs x20 IC
  • Merk-jacks x15 IC
  • Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
  • Outhouse run, Bernie back
  • LBAC x20 IC fwd, x20 IC back
  • Michael Phelps OYO to shake it out
  • Single-leg stand-up with partner

THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size

I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!

Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill

Grab a Edgeless Safety CMU and spread out in the grass for:

  • Tempo Goblet Squat x15 IC
  • Curls x15 OYO
  • OH Press x15 OYO
  • Tricep Extension x15 OYO
  • Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler.  Toss in the air and catch.
  • Rinse, Repeat

Mosey to tennis court:

  • Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees.  Repeat
  • Bear crawl across both courts, sprint back. Repeat.
  • Circle up for 5-Merkin Ring of Fire
  • Tighten the circle and flip over for 45° foot push-down Ring of Fire

 

MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish.  No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.”  I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross.  Of course, that event was the culmination of his saving love for us, but giving himself started far before that.  He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people.  Every day he actively sought out ways to give himself for us.  As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound.  Missed you guys, but it was great to get to witness the great start for the Bomb Shelter.  Great job everyone who EH’d!  Toddler Toss ended up being significantly more hazard potential than anticipated.  I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.

CMU Classics

THE SCENE:    44 and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Side Straddle Hops x 10 IC
  • Merkins (4ct) x 10 IC
  • Burpees x 10 OYO
  • Run in place while those without a CMU ran to get a pee rock

THA-THANG:

 

Mosey to the hockey rink

  1. Battle buddy for DORA 3-2-1
    • 300 CMU Squats,  200 CMU Merkins (go deep between blocks),  100 CMU Big Boys
    • Battle buddy sprints to far side of rink & performs 10 BBS, stopping each time they cross center court to perform 2 Burpees (4 total per trip across & back).
  2. CMU elevators
    • Work your way up the elevator in the following order.  Then work your way down in reverse order.
    • Corner 1:  20 curls
    • Corner 2:  20 curls; 20 squats
    • Corner 3:  20 curls; 20 squats; 20 front deltoid raises
    • Corner 4:  20 curls; 20 squats; 20 front deltoid raises; 20 calf raises

MARY:

  • Little Baby Crunches (4ct) x 51 IC
  • Channel Changers

COUNT-OFF & NAME-O-RAMA
19 total:  Peach Fuzz, Rainfly, Tweet-E, Dinghy, Showcase, Shooter, Flute Loop, Underhand, Beuller, Ribbed, Bowflex, La-Z-Boy, Sharpie, Mayberry, Frosty, Butters, Barnacle, Bartman, Treehugger (FNG)

CIRCLE OF TRUST/BOM:
In 2 Timothy, Paul writes a very familiar passage stating that he has fought the good fight and finished the race.  In relating that to modern day F3 – today was the first cold morning of the fall season.  Long sleeves were out in abundance.  My challenge to the PAX was to not let the upcoming cold season be a barrier to getting better each day.  Keep setting the alarm, keep pressing forward, keep showing up.  Champions are made when it’s cold.  When I am older I want to look back on my life and say I gave it all I had…..that means leaning into the hard situations and dealing with sometimes miserable circumstances.  If we keep leaning in and don’t give up, we will also be able to say that we have indeed fought the good fight and finished the race strong.  Don’t let the winter weather turn you into a Fartsacker!!

MOLESKIN:

ANNOUNCEMENTS:
Truckin’ to the Pound:  Oct 28th