F3 Knoxville

Tag: Smuggler

12 Dice of Christmas

THE SCENE:
Low 30s and plenty of gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x24; warmup mosey

THA-THANG:

Each PAX roles a 12 sided dice and does the exercise for the number rolled. Rinse and repeat until recover is called.

  • 1 – Run loop from the warmup
  • 2 – Merkins x24
  • 3 – Squats x24
  • 4 – Big Boy Sit Ups x24
  • 5 – Bear Crawl to cone, Crawl Bear back
  • 6 – Dips x24
  • 7 – Imperial Squat Walker x24
  • 8 – Flutter Kicks (4-ct) x24
  • 9 – Crab Walk to cone, Broad Jump back
  • 10 – Burpees x24
  • 11 – Box Jumps x24
  • 12 – Australian Snow Angel x24

MARY:

LBCs for time

COUNT-OFF & NAME-O-RAMA

6 HIMs rolled the dice this morning plus two more went for a nice long walk

CIRCLE OF TRUST/BOM:

“In those days a decree went out from Caesar Augustus that all the world should be registered. This was the first registration when Quirinius was governor of Syria. And all went to be registered, each to his own town. And Joseph also went up from Galilee, from the town of Nazareth, to Judea, to the city of David, which is called Bethlehem, because he was of the house and lineage of David, to be registered with Mary, his betrothed, who was with child. And while they were there, the time came for her to give birth. And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn. And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!” When the angels went away from them into heaven, the shepherds said to one another, “Let us go over to Bethlehem and see this thing that has happened, which the Lord has made known to us.” And they went with haste and found Mary and Joseph, and the baby lying in a manger. And when they saw it, they made known the saying that had been told them concerning this child. And all who heard it wondered at what the shepherds told them. But Mary treasured up all these things, pondering them in her heart. And the shepherds returned, glorifying and praising God for all they had heard and seen, as it had been told them.”
‭‭Luke‬ ‭2:1-20‬ ‭ESV‬‬

MOLESKIN:

Merry Christmas

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You’re the best around

THE SCENE: Chilly morning in the mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X13

Jab Cross Squat

add Front Kick

add Jump Front Kick
THA-THANG

Pt. 1

suicide set up (3pt, half court, 3pt, baseline) bear crawl there and crawl bear back.

Each stop: Hand release merkins X7, Squat Front kicks 4 count X7, Burpee jump front kicks X7

Pt. 2

Punching and kicking combo X5 in the middle. After doing the combo 5 times run to 1 of the 4 corners.

50 hop Kicks

30 decline push-ups

30 box jumps

100 plank Jack’s

Repeat on left side until you’ve it all the corners then switch to right side

MARY:
Partner Hamstring Stretch
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:
Went through the similarities between F3 and Martial Arts
MOLESKIN:
I’ve trained for 11 years in Martial arts, and for me it’s always been about life skills and the people I train with. The same is true with F3
ANNOUNCEMENTS:
Lunch Maryville Corner Market at noon

Triple Dora again

THE SCENE: 55 and a lil’ wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x8 IC
  • Arm Circles x10ea IC

THA-THANG:
Going for the triple dora… never finished it before so why not this time.

Round 1:

  • Traverse Exercise – CMU Farmer Carry
  • 100 Merkins
  • 200 Flutter Kicks (4ct)
  • 300 Monkey Humpers

Round 2:

  • Traverse Exercise – Lunge, lunge, broadjump down to the end (run back)
  • 100 CMU Hammers (2ct)
  • 200 CMU Swings
  • 300 Curles

Round 3:

  • Traverse Exercise – CMU OH Carry
  • 100 Thrusters
  • 200 Chest Press
  • 300 Squats

MARY:
Ain’t go time for that
COUNT-OFF & NAME-O-RAMA
6 on this damp morning!
CIRCLE OF TRUST/BOM:
We’re all training for something every day. Some of us are out here training for fitness, and some of us are training for ourselves and our lives. We all have things that we need to train into our lives (relationships, jobs, etc.) and things that we also need to train out of our lives. Use your time in the mornings with F3 to physically and mentally get stronger so you can train the things you need in your life outside of it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Tomorrow 12/18 Ugly Sweater Christmas Walk-about!

Full Dash Effect

THE SCENE: 33 degrees — gloomy and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers IC – 3 ct x 10
  • Temp Merkins IC – 3 ct x 10
  • Flutter Kicks IC – 3 ct x 21

THA-THANG

  • Indian run to the track/field (long way around).
  • Partner workout, DORA style. Cones set up at 10 yard line, 20 yard line, 30 yard line, 40 yard line and 50 yard line. One HIM runs a 100 yard dash to the opposite end and then completes 20 frog jumps and Bernie back to the starting point while the HIM completes the following workout:

10-yard line – 100 merkins

20-yard line – 200 squats

30-yard line – 300 mountain climbers

40-yard line – 400 gorilla humpers

50-yard line – 500 jump ropers

Mosey back to the grind.

MARY:

  • 1 minute plank
  • 1 minute air wall sits w/ 4 squats at 15 seconds intervals
  • LBCs for time

COUNT-OFF & NAME-O-RAMA

  • 8 HIMs

CIRCLE OF TRUST/BOM:

  • As I was preparing remarks for my first Q, I went back to my first day in F3 as an FNG and appreciated the infamous “Baby Weight” nickname, which was derived from an embarrassing story of mine. Personally, I think this approach was a great way for me to check my pride at the front door on day one and make myself extremely vulnerable in front of a group of strangers. It was certainly a humbling moment and that’s what I briefly touched on this morning — humility. In my opinion, humility is an extremely important aspect of being a Christian man in this world. Our Lord and Savior Jesus Christ was the poster child for humility. One of my favorite verses in the Bible is from Philippians 2:3-4: “Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests but take an interest in others, too.”
  • Also, any time I think of humility, I always think of John Maxwell’s quote: “Around other people, don’t try to be interesting or impressive, but rather be interested and impressed. “
  • It’s really a matter of attitude. The people with charisma, those who attract others to themselves, are individuals who focus on others, not themselves. They ask questions of others. They listen. They don’t try to be the center of attention. And they never try to pretend they’re perfect.
  • I challenged each HIM (including myself) today and every day to die unto yourselves and adopt the humbling attitude of Jesus Christ in all aspects of your life.

MOLESKIN:
None

ANNOUNCEMENTS:
None

Bomb Track

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: