F3 Knoxville

Tag: Snitch

Rainy Days & Mondays at the Equalizer

THE SCENE: Rainy. Windy. Fantastic.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Baby Arm Circles IC
  • SSH IC | Rockettes IC

THA-THANG:

10,20,30,40 of these exercises:

  • Pull-up, Single leg Bridge, BBS, SSH
  • Burpees, VUps, Squats
  • Step ups, Mtn Climbers, Dips, LBCs
  • American Hammer, Incline Merks, SSH, Lunges
  • Table row, Signle leg dead, BBS, SSH

Rinse & repeat

MARY:

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prayers for our brother, his wife, and the medical staff taking care of them.

MOLESKIN & ANNOUNCEMENTS:

DORA Bricklayer

THE SCENE: 35 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x10, Cherry Picker x5, Tempo Merkins x10, BAC x10 (both ways), little bit of this and little bit of that.
THA-THANG:
Mosey to location where Blair Witch Project was filmed to retrieve bricks.

DORA in upper parking lot.  Goal was to hold onto your bricks the whole time.

  • 100 — Merkin rows
  • 200 — V-ups
  • 300 – Squat press
  • Partner runs with bricks around island while other is doing exercises.

Mosey to playground for Pull-ups and Flutter-kicks (alternating between partners)

MARY:
Hello Dolly x25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Encourage the PAX to make memories with their families. Put ideas on the calendar in pen, not pencil.  Make it stick. Make memories. Invest in your kids and your relationship with them. It’s the most productive thing you can do with your time.

If you fail to plan, then you plan to fail.

Infamy and Unity

THE SCENE: 40s and damp but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

79 years ago (12/7/41), Pearl Harbor was bombed.  The attack began at 7:55 a.m. and lasted for almost 2 hours.

12 SSH (4 ct)

7 Burpees

41 Squats

THA-THANG:

Mosey to the flag pole

19 American ships were destroyed or damaged.

19 boat/canoes

188 American aircraft were destroyed or damaged.

188 tie fighters (single count)

2,403 American lives were lost – 2,008 from the Navy, 218 from the Army, 109 Marines, and 68 civilians.

2,403 merkins as a group in honor of everyone who died at Pearl Harbor (regular, inclined, declined, hand-release, WWII, etc., or a combination – PAX choice – but try to mix it up).  There were 12 PAX, so each PAX did 200 merkins.  After the first 100, we all ran a lap around the track.  After the next 50, we ran another lap.  After the final 50, we ran another lap.  We did the last 3 merkins together, in cadence, in the form of WWII merkins.  After completing the 2,403 merkins as a group, we ran a fourth lap to complete the mile.

Back at the flag pole, we honored the 15 members of the Navy who received the Medal of Honor for their actions at Pearl Harbor by doing 15 American Hammers (4 ct).

Minute of silence under the flag for everyone who has fought and died for our country followed by the Pledge of Allegiance, which broke out spontaneously from one of the PAX.

We had some extra time and hadn’t done enough merkins, so we cashed out with some ATMs (15 shoulder taps (4 ct), 10 tempo merkins, and 10 merkins (OYO)).

Mosey back to the AO

MARY:

Hello Dollys x 20 (4 ct)

Flutter Kicks x 20 (4 ct)

Hold plank for about a minute until time

COUNT-OFF & NAME-O-RAMA
12 HIMs, including FNG Floater and last week’s FNG Jetlag whose tag is not in the system.

CIRCLE OF TRUST/BOM:
Our workout lasted 45 minutes.  79 years ago, Pearl Harbor had another hour or so of hell to fight through by the time that we were done.  What we did was nothing compared to what the people at Pearl Harbor did and went through.

The USS Arizona still rests under the water at Pearl Harbor.  Its fallen crew members still rest there, too.  Among them, 23 sets of brothers died on that ship on that day.  Former crew members who survived the attack on Pearl Harbor can have their ashes placed under one of the sunken gun turrets.  44 have done so with the last one occurring in 2019.  Former crew members from other ships who survived can have their ashes scattered where their ship was located during the attack.

There are lots of interesting stats and facts about Pearl Harbor.  Here is one that jumped out to me – after Pearl Harbor, 97% of Americans approved of entering WWII.  Sadly, it is hard to think of the last time 97% of Americans agreed on anything.

FDR said that 12/7/41 was a day that would live in infamy, which means being well known for some bad quality or deed.  He was right.  It was, and it has.

It also led to unity.

Let’s pray for the same bravery and unity that defined the Greatest Generation.

MOLESKIN:
Prayers for unity (hopefully without the infamy).  Prayers for everyone struggling with addiction (spoiler alert: we all do over something to some degree) and praises for those who overcome addiction and find better ways and better days.  Prayers for Ribbed’s wife.  Prayers for Curveball’s wife.

ANNOUNCEMENTS:
Polar plunge coming soon

Getting Misty at the Splash Pad

THE SCENE: Windy. Wet. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers | Baby Arm Circles IC
  • SSH IC
  • Rockettes IC 

THA-THANG:

Tabata workout: eight 20-second rounds of an exercise with a 10-second rest between rounds. Short mosey between exercises as rain allows.

Exercises:

  • Pull-ups (Four rounds instead of eight)
  • Step-ups with Leg Raise
  • LBCs
  • Squats
  • BBS
  • Dips
  • Lunges
  • Flutter Kicks
  • Incline Merkins

MARY:

  • Didn’t neglect her during the workout, don’t have to make it up to her now.

COUNT-OFF & NAME-O-RAMA

7 including an FNG: Jet Lag

CIRCLE OF TRUST/BOM:

1Pet1:13-16 – So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world. So you must live as God’s obedient children. Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy. For the Scriptures say, “You must be holy because I am holy.”

Reading about holiness this week and came across this passage. Part that spoke to me especially was “Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy.” 

Once we know better, we have to do better. I experience this as a parent: when your 18mo takes a toy, they don’t know better. When your 5yo takes a toy, you know better than that. Once we know better, we have to do better.

For the men in this circle, we have all experienced some level of growth, whether that’s in our maturity & leadership, in our nutrition, in our fitness, but this is a time of year that it seems especially easy to slip back into our old ways: we’re around friends and family we haven’t been around, there’s food appearing that hasn’t been around in awhile, it’s cold and we don’t want to get out of bed. But coasting and satisfying our own desires in the moment will not help us grow, it won’t get us to where we want to go, and it won’t make us feel any better about ourselves at the end of the day.

Today, God is choosing you; he’s calling you to be holy as he is holy. Keep your foot on the gas; keep accelerating.

Thanksgiving Buffet – And Pie

THE SCENE: Surprisingly warm, post rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Appetizer:  SSH (4ct) x 25; CP x 5; Tie Fighters x 13 each way
THA-THANG:
We all jump in the family station wagon for a trip to grandma’s house for dinner (Mosey up the hill to the lower trail.  The buffet has been set out and we work our way around, filling the plate:

  • Mashed potatoes and gravy = Tempo squats x 25
  • Dressing (and more gravy) = American Hammers x 25
  • Turkey and Cranberry Sauce = Tempo Merkins x 25
  • Sweet Potato Casserole = Smurf Jacks (4 ct) x 25
  • Brussel Sprouts roasted with bacon = Hello Dollies (4 ct) x 25
  • Yeast Rolls = Carolina Dry Docks x 25

We know we’re gonna have seconds, so we head back around to earn those extra portions.  At each station, we take turns giving thanks to something in particular.

  • Next is dessert:  Mosey to the overlook to earn some pie with 10 8 count man-makers.
  • Finally, it’s time to do the dishes.  Run the loop at the overlook (it is shaped like a platter, after all).  Then mosey back to the AO
    MARY:
    Just enough time for Waffle House to lead us in some ATMs and a couple BBQ squats and we’re done.
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    1863 was one of the worst years in our country’s history.  And yet, President Lincoln saw fit to proclaim the last Thursday of November a National Day of Thanksgiving, the first time it was a national holiday.  We should all read that proclamation from time to time to remind us of the bounty that God’s grace has bestowed upon us, even if it is not immediately apparent.  You can read it here:  http://www.abrahamlincolnonline.org/lincoln/speeches/thanks.htm  

  • As Paul said: “for I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”  Rom 8:18
    MOLESKIN:
    Prayer requests:  Ribbed and his family; Cheatsheet’s mom and for national healing; Assfault’s family; Full House’s wife and family; safe travels for those on the road.
    ANNOUNCEMENTS:
    Happy Thanksgiving.  Let’s spend a moment of quiet contemplation on what we should be truly thankful for and recognize that those things flow from God’s grace and mercy.