F3 Knoxville

Tag: Snake Eyes

Focker’s Bachelor Party

THE SCENE: A nice comfortable morning. No rain and just enough sun.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, lots of joint rotations, tempo merkins and squats.
THA-THANG:
Started off nice and easy with some Doras. Battle Buddy pairs completed 50 merkins, 100 squats, and 150 LBCs.

After that, we took a lap around the field stopping at six stations along the way. The first round was a demonstration with 5 reps each. Then we released OYO to complete the ladder of 5-10-15-10-5.

  1. Squats
  2. Merkins
  3. Flutter Kicks
  4. Lunges
  5. Prone Row
  6. Burpees

Once we completed going ’round the field a couple of times, we gathered by the flags near the fountain. Running between the two circles of flags, we completed two rounds of 7s. First was merkins and squats; second was SSHs and flutter kicks.

MARY:
With four minutes remaining, some of the veteran PAX took turns leading us in core work.

COUNT-OFF & NAME-O-RAMA
22 PAX to include 6 out-of-town FNGS (Heisenberg, Tyson, Martha, Floater, Hustler, Snake Eyes).

CIRCLE OF TRUST/BOM:
Misfire gave his soon-to-be brother-in-law, Focker, some words of wisdom and encouragement. We concluded with a BOM praying for Focker and his soon-to-be wife.

Hey! Watch iss!

The Scene:  72 degrees and an ever so slight drizzle at times

F3 Welcome & Disclaimer

Warm-O-Rama:
Mosey ’round outhouse
Yee haws x20
Mericans w/ 12oz curls x 20
Lightin a firecracker and runnin high knees to fence and back

Partner up
Chicken chasing course W/CMU (12 pack of Olympia) while partner does more merkins w/12oz curls
x2

Indian runs in two lines to back of rink lot w/CMU yell “hey! check iss out” before sprinting to the front

The Redneck shopping spree:
Cone 1 Walmart)20 of each: curls, tris, presses, Squats at each station, run to previous cone and back, grab CMU move to next cone.

Cone 2 Auto Zone) 15 of each: Mericans, SSHs, Imperial walkers, mericans

Cone 3 Walmart again) 10 each: burpees, lumberjacks (5×2), BBS, Carolina Dry Docks

Cone 4 liquor store) 5 each: CMU burpees, CMU sit-ups, CMU sumo Squats, sprint to start w/CMU.

When finished do Suicide sprints to each cone and back
till 6 catches.

Partner up: at start, one farmer walks to first cone with both CMUs (12 packs) and back, while other does exercises, switch go to 2nd cone etc. exercises: Mericans, rockettes, low Ratchet squats, dry docks

Mosey w/CMU to AO

MARY:

Ring of Marlboros:
1st man yells “Hey! Watch iss!” and does exercise he chooses and PAX follows. Next man says same thing when he feels the need and does his exercise.

Count-o-Rama
Name-o-Rama

BOM:
Why We Should Love Our Enemies
“Love your enemies, do good to those who hate you.” (Luke 6:27)

There are two main reasons why Christians should love their enemies and do good to them.

One is that it reveals something of the way God is. God is merciful.

“He makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust” (Matthew 5:45).
“He does not deal with us according to our sins, nor repay us according to our iniquities” (Psalm 103:10).
“Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you” (Ephesians 4:32).
So, when Christians live this way, we show something of what God is like.

The second reason is that the hearts of Christians are satisfied with God and are not driven by the craving for revenge or self-exaltation or money or earthly security.

God has become our all-satisfying treasure and so we don’t treat our adversaries out of our own sense of need and insecurity, but out of our own fullness with the satisfying glory of God.

Hebrews 10:34: “You joyfully accepted the plundering of your property [that is, without retaliation], since you knew that you yourselves had a better possession and an abiding one.” What takes away the compulsion of revenge is our deep confidence that this world is not our home, and that God is our utterly sure and all-satisfying reward.

So, in both these reasons for loving our enemy we see the main thing: God is shown to be who he really is as a merciful God and as gloriously all-satisfying.

The ultimate reason for being merciful is to glorify God

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

UF3 Championship: The Comeback

The scene: 55 degrees and absolutely perfect outside
 
F3 Welcome and Disclaimer
Warm-o-Rama:
Mosey around the outhouse
5 jump squats with knees up
20 seconds of air punches L/R combos
10 seconds of girl fight arm windmills
5 sprawls
5 knockdowns w/one hand getup
Get loose with the Billionaire shuffle
Tha Thang:
Slow Mosey w/CMU in two lines 10 feet apart to boats. At each command, sprawl to the ground do 5 merkins on CMU and 5 overhead presses
At boat area do high knees with consecutive sprawls and “knock downs” with one hand get ups on command
Mosey w/CMU down dock trail to bottom of steps. Wagon wheel with side shuffle till 6 catches 10 count, mosey w/CMU to top of restaurant lot. Alternating time with CMU overhead.
At restaurant lot, wagon wheel w/CMU till 6 catches up 10 presses, 10 curls, 10 triceps w/CMU
The Octagon:
8 stations
1)Grappling: bear crawl to center cone and back x2
2) Boxing: 10 left/right combos then burpee x10
3) Jujitsu: 10 BBS roll to 10 merkins repeat 3 times
4) Muy Thai: high knee while holding CMU 20 on 3-count
5)Karate: 20 front kicks each leg
6) wrestling: CMU get ups (start w/CMU on chest)..get up x10
7) judo: “throws” take CMU from shoulder height to the ground 10x each shoulder
8) kickboxing: 10 karate kids (or front kick) and 10 side kicks each leg
Run around Octagon after completing station w/o CMU then pick up CMU and move to next station.
Mosey w/CMU Back to AO doing sprawls w/5 mericans and 5 presses w/CMU
MARY:
Jacares (lizard walks)
CMU V -holds
Flutter kicks
Pickle pounders
BOM: Getting back up
The parable of the sower
“Others, like seed sown on rocky places, hear the word and at once receive it with joy. But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away.”
‭‭Mark‬ ‭4:16-17‬ ‭
Persecution, strife, pain, struggle and trials in our lives will come. So what do we do? Will we wither away or will we dig in with our roots?
James 1:2-3 says
“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.”
Push through Physically and mentally with faith in our God who strengthens us. Pray. Read his word, lean on your brothers and do not give up.
Our Championship Belt is waiting on us in heaven!
Moleskin:
Great work by the PAX today, I saw some men pushing themselves to get better.  Here is some F3 math for you…
17 men + a large Octagon shape + moaning and grunting + CMUs + private parking lot= cops being called
Who better to diffuse the situation than Mayberry!

Rise of the Merdipkin

The Scene: 46 and chilly wet

F3 Welcome and Disclaimer

Tha Thang:
COP –
SSH 10x IC
Cherry Pickers 10x IC
20 Merkins oyo
LBAC 10 forward 10 reverse IC
Michael Phelps 5x
Little some o’ this/that

Mosey to little Everest –
Partner Merdipkin 11’s

Dora – pole to pole
Sit-ups

Route 66 – to the base of the Matterhorn
Drydocks & Squats

To the pavilon
Alternating 12 Merkins/ 10 table-ups

Mosey back to the AO

BOM
“And as Jesus passed on from there, two blind men followed him, crying aloud, “Have mercy on us, Son of David.” When he entered the house, the blind men came to him, and Jesus said to them, “Do you believe that I am able to do this?” They said to him, “Yes, Lord.” Then he touched their eyes, saying, “According to your faith be it done to you.””
‭‭Matthew‬ ‭9:27-29‬ ‭ESV‬‬
Why would anyone ask God to do something and not believe He could do it? Why would Jesus ask them that question? He was standing right in front of them, they knew He had healed others, why wouldn’t they believe that He was able to do it?

How does this play out with us? We just don’t bother asking. We go about life doing our own thing. We all know the scripture “God helps those who help themselves,” right? Except that’s not a scripture, it’s an old Greek teaching popularized by Ben Franklin. Start inviting Him into your daily decision making…and see what happens. When you come up against a big one, and you hear the question echo through your mind, “do you believe I can do this”…lean in
Moleskin
The Merdipkin 11’s were brutal, but the men hammered it out…just about left me in the dust. The hard work in the cool with a storm threatening the entire time was the definition of working in the gloom.