Slappy – Page 74 – F3 Knoxville

Circ de Project

December 1, 2020 Erector

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 The Projectivator, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the amphitheatre. This will be our home work out station to try to stay off of the soggy ground. Other stations are the wall, the end of the walking path on the east side of the park (trail end), and the playground.

Complete three rounds of each of these.

30 merkins at home
10 quasi-muscleups at the wall
30 squats at trail end
30 Flutter kicks (2-ct) at home

30 Carolina Dry Docks at home
10 pull-ups at the playground
30 lunges (15 each leg) at trail end
30 Freddie Mercury (2-ct) at homel

Only got 2 rounds of the second set in before time was called.

MARY:
10 burpees – just a taste of what the third set was supposed to be.
COUNT-OFF & NAME-O-RAMA
7 including Kick-flip’s ruck
CIRCLE OF TRUST/BOM:
In Paul’s letter to the Christians at Colossae (and by extension us), he speaks to the incomparable Christ. Christ rescued them from darkness, He is the head of the Body (the Church), and He gave the ultimate sacrifice. Take a look at this passage.

“And although you were formerly alienated and hostile in mind, engaged in evil deeds, yet He has now reconciled you in His fleshly body through death, in order to present you before Him holy and blameless and beyond reproach— if indeed you continue in the faith firmly established and steadfast, and not moved away from the hope of the gospel that you have heard, which was proclaimed in all creation under heaven, and of which I, Paul, was made a minister.” Colossians 1:21‭-‬23 NASB

Despite our evil deeds, Christ died that we may be reconciled. However, we shouldn’t miss the qualifying statement. If we continue in faith, we are able to stay reconciled to God through His sacrifice.

MOLESKIN:
Continued prayers for all suffering from COVID-19 related hardships.

happy tuesday.

November 17, 2020 Snaggletooth

THE SCENE: 39!
F3 WELCOME & DISCLAIMER: YES. All the things.
WARM-O-RAMA:
• SSH
• Mtn Climbers
• Tempo Merk
• LBAC (fwd/bkw)
• 5 burpees OYO
• Reach for the Skies/Let It Hang
• Cherry Pickers

THA-THANG:

Bear crawl to Bissell Park end of Parking Lot /25 Calf Raises on curb
Sprint to Library/25 Squats (hold Al Gore)
Mosey to Amphitheater/Mucho Chesto (10 merkins, 10 wide merks, 10 diamond merks, 10 stagger/10 stagger) X2 Rounds (hold plank)
Mosey to Pool Wall/15 wall ups/ BBS (hold leg lift)
Mosey to Playground/15 burpee Pull ups (hold chin up)
Mosey to Parallel Bars – 10 Lunges each leg/10 Dips (hold Al Gore)
Mosey to Friendship Bell/ATM (15 Alternating 4-ct Shoulder Tap, 10 Tempo Merks, 10 Merks) X2 Rounds (hold plank)
Mosey to Parking Lot/25 Squats – Sprint to other side/20 Lunges (each leg) – Sprint back

MARY: Pax Choice: Flutter kick x15 (Unibrow), Freddy Mercury x10 (Slappy)

COUNT-OFF & NAME-O-RAMA
6STRONG: Unibrow, Slappy, Chaco, Rocket, Mathlete, Snaggletooth

CIRCLE OF TRUST/BOM:

I Peter 1:24-25: “since you have been born again, not of perishable seed but of imperishable, through the living and abiding word of God; 24 for “All flesh is like grass
and all its glory like the flower of grass.
The grass withers,
and the flower falls,
25 but the word of the Lord remains forever.”

And this word is the good news that was preached to you.

In troubled and troubling times, it’s good to know that at least one thing remains: God’s word. His word is as enduring as God is eternal. He is faithful – what He says, He will do.

MOLESKIN:
F3 on a cold day shakes all the laziness and love of the fartsack out of the body and mind.

ANNOUNCEMENTS:
Collecting coats with JUCO for Veterans’ families in need.

Hills, ponds and peace bell…

November 10, 2020 Crotch Rocket

THE SCENE: beautiful morning mid 50s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

Side straddle hops (IC) 4ct
Plank, lower and raise distance to ground
downward dog
Moroccan night club (IC) 4ct
Stretch on your own

THA-THANG:
Insert information about the workout.

7s at bell, booby hurly and derkins

Mosey to K-25 hill.

2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice.

Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.

Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins.

MARY:
We did player choice on mary for 5 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
For the word, we kept with the theme of quotes and discussing their meaning. This is from Y0-Yo Ma as his underlying goal: Strive to build trust through the seeking of truth all within the idea of service.
ANNOUNCEMENTS:
none

Out of Juice

November 6, 2020 Waxjob

THE SCENE: Clear and mid-40s. Just cool enough that you don’t drip too much sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC
5x Cherry Pickers IC
9x Failure to Launch IC
15x LBAC both ways, Overhead Claps, and Raise the Roof
15x Crabettes IC
THA-THANG:
My third Q this week… Creative juices are running low. Today is half of each of two previous beatdows, smashed together.

Mosey/Bernie to the CMUs, each pick one.
Battle Buddy up for the first section, a modified Dora.
One PAX does specified reps of stationary exercise while the other performs the specified moving exercise.
When reps are done, stationary PAX goes to relieve moving PAX, who switches to the stationary. All exercies (stationary and moving) done with CMU.
When this was last Tuesday’s CMUesday at the asylum, each PAX did each exercise twice. Today, each exercise just once.

10 Bus Drivers / Mosey
15 Blockees / Bear Crawl
20 V-Ups / Rifle Carry
25 Derkins / Weighted Duck Walk
30 Squats / Murder Bunnies
35 Curls / Twist Lunge

After putting up the blocks, time for a little Bump and Run.
Exercises in each of the parking lot’s 4 corners. Start with PAX at each corner, plus one “bump” group. Begin work, each corner does reps until bumped. “Bump” group moseys from one corner to the next, bumping the group there to the next station.

Merkins
Pickle Pounders
BBS
Embrace the Earth Burpees

MARY:
Just a little mosey back to the AO
COUNT-OFF & NAME-O-RAMA
Perfect 10 today, ideal number for both beatdown fragments.
CIRCLE OF TRUST/BOM:
Utmost.org from yesterday (Nov 5):

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Not sure what was going on in that white van that was idling in the parking lot with an empty driver’s seat. Kinda wanted to run close by it so maybe the doors open and I get snatched in and don’t have to do any more burpees.
ANNOUNCEMENTS:
Tomorrow! Tomorrow! Convergence! Tomorrow!

BYOB – Anniversary

October 28, 2020 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	62 ℉	100%	63 ℉	1.8 mi/h	SSE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to my car trunk and everyone pick up a standard 16oz water bottle. The water bottle is yours for the day.

Mosey to CMU pile. Along the way stopping three times. At each stop the water bottle is placed on the ground and with Merkins the chest touches the bottle. With the leg exercises, the hands touch the bottle. The objective is to make noise with the bottle.

20 Regular Merkins and 20 Squats.
20 Wide Merkins and 20 Monkey Humpers
20 Diamond Merkins and 20 Lunges

At CMU pile everyone grab one to go along with the water bottle. Groups of three. The three split about 30 yards apart. 1st PAX staying at one end, 2nd PAX at other end, and 3rd PAX is walking between the two. While walking he carries the CMU away from his body with the water bottle balanced on the CMU. As he reaches the other side the 2nd PAX walks with CMU and bottle back to PAX #1. And then #1 down to #3. If the water bottle falls off, then 10 Monkey Humpers. While PAX is walking, the other two do a series of exercises. Only after all three make one walk, the three of them then move to the next exercise. The exercises where:

Curls
Tricep Extensions
Rows
Overhead Press
Thrusters

Mosey to big parking lot. Group lines up on the north edge. Everyone throws their water bottle across the parking lot. Everyone running to their bottle and doing an exercise then throwing again go to bottle and exercise, throw again exercise etc. until the reach the south edge of the lot. With each crossing more water is removed from the bottle and the exercise changes.

Full Bottle – 20 American Hammers (bottle touches ground each time)
¾ Bottle – 10 War Hammers (bottle touches ground each time)
½ Bottle – 20 Windshield Wipers (feet over standing water bottle)
¼ Bottle – 20 Pickle Pounders (water bottle crunched each rep)
Empty – 5 Worst Merkins Ever (water bottle crunched each rep)

So, that was the plan with the bottles and the parking lot. BUT, on our first throws, most of the water bottles exploded. Which was cool but made it extremely difficult to throw the bottle any distance at all. So, we modified to everyone running to the lone surviving bottles. And that PAX continued to throw/skid it along the ground. Once across lot first time, quick trip to the car got us some spare bottles. Then we just had one PAX skid one bottle and we all ran to that distance. Worked out fine.

Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMs. 19 Listed above and SOS also.
CIRCLE OF TRUST/BOM:
My first year with F3 has been filled with some great examples along with many reasons to be proud to be a part of F3. Thanks to all my F3 brothers for a fun year #1.

Proverbs 18:24
24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

“I sought my soul, but my soul I could not see. I sought my God, but my God eluded me. I sought my brother and I found all three.” – Unknown.

MOLESKIN:
—
ANNOUNCEMENTS: