F3 Knoxville

Tag: Snitch

Don’t forget to do your speed humps

THE SCENE: 57 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSHs, some Merkins, some burpees and other stuff to get us sweating early
THA-THANG:
Mosey around  The track. Stop at the wire fence. Jump over the wire and do a Burpee times 10. Do another 1/2 lap. Hi kicks over the wire times 10. Mosey to field for Bernie Sanders the length of the field. 50% run back and repeat. Mosey to playground for some pull ups times 10, and ab work.

Mosey to the serpentine. 11’s with Merkins and pull-ups. Running up the serpentine to the top and back down stopping for 2 speed humps according to the sign.  Mosey to AO

MARY:
We got busy with some Freddie Mercury‘s, Burpee’s, and crunches. But I could be wrong about all of it. I just know we did some at work
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Doubtfire talk to us about putting others first and treating each other with respect and service minded mentality. Deep down we are all the same, God’s creation and we need to treat each other as such.
MOLESKIN:
We paid closer attention to the signs around the equalizer this morning. One of them instructed us to do two speed humps. This may be a thing now.
ANNOUNCEMENTS:
We talked about the new date May 2 for the hardship Hill.

Hump Day at the Equalizer

THE SCENE: Mid-40’s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20;  Cherry Picker x 5; Tempo Squats x 10; Tempo Merkins x 10

THA-THANG:
Mosey over to playground for some 7’s on the hill.  Pull-ups and BBS.

Mosey over to splash pad for some pain stations.  30 seconds at each station followed by a lap around the track and back.

  • Pull-ups
  • Merkins
  • Flutter-kicks
  • Dips
  • Box Jumps
  • CDD
  • Squats

Rinse and Repeat (x3)

Mosey to parking lines.  Lunge to each line with increasing # of squats at each line and then decreasing # of squats at halfway point.

MARY:
V-ups x 20 (OYO); Box cutters x20 (IC); Star Gazers x5 (IC).

COUNT-OFF & NAME-O-RAMA
7 with one FNG.

CIRCLE OF TRUST/BOM:
Ecclesiastes 5:18-6:2 –[18] Behold, what I have seen to be good and fitting is to eat and drink and find enjoyment in all the toil with which one toils under the sun the few days of his life that God has given him, for this is his lot. [19] Everyone also to whom God has given wealth and possessions and power to enjoy them, and to accept his lot and rejoice in his toil—this is the gift of God. [20] For he will not much remember the days of his life because God keeps him occupied with joy in his heart.  [1] There is an evil that I have seen under the sun, and it lies heavy on mankind: [2] a man to whom God gives wealth, possessions, and honor, so that he lacks nothing of all that he desires, yet God does not give him power to enjoy them, but a stranger enjoys them. This is vanity; it is a grievous evil. (ESV)

MOLESKIN:

ANNOUNCEMENTS:

The Prison Yard

THE SCENE: Steady rain, over all gloomy and around 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some CMU’s and head down to pavilion to warm up.  25 SSH on 4ct, 10 Windmills on 4ct, Little This and That with some  Michael Phelps
THA-THANG:
In the Dry

  • 1 Minute “jump rope”
  • 30 second squats
  • 1 min “jump rope”
  • 30 sec wall sit
  • 1 min “jump rope”
  • 30 sec Iron Mike’s

Rinse and repeat x3

Then CMU routine at Pavillion

20 CURL, 20 OH PRESS, 20 LAWN MOWER (10 EACH SIDE), 20 TABLE ROWS

Then mosey up little hill 2 burpees, rinse and repeat.  Got in 3 rounds

MARY:
Had enough time for LBC’S OYO, ATM Cash out, and BB’S OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Message was about the importance of accountability and seeking out those men in your life who you can be vulnerable with and can share with.
MOLESKIN:
“What we hunger for perhaps more than anything else is to be know in our full humanness, and yet that is often just what we also fear more than anything else.  It is important to tell at least from time to time the secret of who we truly and fully are…because otherwise we run the risk of losing track of who we truly and fully are an little by little come to accept instead the highly edited version of which we put forth in hope that the world will find it more acceptable than the real thing.  It is important to tell our secrets too because it makes it easier… for the other to tell us a secret or two of their own. ”

Fredrick Buechner

ANNOUNCEMENTS:

Doubtfire almost went swimming

THE SCENE: Perfect gloomy morning. 53 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The obligatory SSH, cherry pickers, some burpees and a little of this and that
THA-THANG:
Mosey around the park a little. And stopped at the upper lot for some DORAs. Partner up for totals of 50 burpees, 200 Merkins, 300 squats. Partner runs down lot and around island (100yrds +-) while partner 2 does exercises.

After that we hit the parking lot lines for some suicides. Each time you got back to start you did 1 burpee. Total of 15 lines (I think)

then mosey around some doing some Mary Lou Rettons on the concrete snake ramp up and down.

Mosey to splash pad or 7s with dips and decline Merkins. Mosey back to AO stopping for 10 pull-ups.

MARY:
box Cutters x25, some yoga leg and arm raise stuff and 10 more Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 are better than 1. Work with your brother to help further God’s kingdom. Psalm 133
MOLESKIN:
Doubtfire dodged a bullet this morning. His back was hurting him and he put out a last-minute post at 4:33 AM asking for coverage. None of us saw the message until after we got started. We were all discussing what we would do to him at the equalizer for missing a Q. We landed on jumping in the water. Fortunately for him he got in the text before. Get better soon Doubtfire!

On another note there was a gentleman there at the flagpole with all kinds of stuff laid out, lights incense rugs etc. He was very friendly, and we invited him to join us next Wednesday.

ANNOUNCEMENTS:
Cross bar is in need of a job. He’s an industrial engineer but it impressive background. Maybe looking for something in construction as well. Prayers for him to find something quickly.

Life is Short — Give Yourself Away While Your Here

THE SCENE: Crisp, 43 degrees.  Chilly but not for long…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 Cherry Pickers
  • 10 Baby Arm Circles/ 10 Bakkards
  • 10 Seal Claps
  • 30 Apollo – “Oh, No’s”
  • 30 Snow Boarders
  • 20 Merkins

THA-THANG:
Parking Lot:  High Knees, Karaoke, Skipping, Bear Crawls, Lunges, Mountain Climber

Battle Buddy up, Grab a CMU and Slingshot to Everest, 15 Squats and catch your buddy to switch.

Everest:  Blockees with overhead press.  Partner runs halfway up Everest, does 10 Big Boys and then switch.  3 rounds

Slingshot back to the AO doing 15 dips while alternating.

MARY:

  • 15 Snow Angels
  • 15 Superman
  • 15 Toe Touches
    COUNT-OFF & NAME-O-RAMA

Tooth Fairy, Snitch, Rousey, Viagra, Crab-Legs, Hands, Hot Tub, Waffle House, Flashback,

CIRCLE OF TRUST/BOM:
Read a book over the Summer call the “Book Thief”.  It is written with the narrator as death.  Death takes the souls of everyone who has died.  Death is not angry, mean, or have any malice.  It is just his job to take souls once someone dies.  Every once in a while there is a soul that is so much lighter because that person has given most of themselves away in this life so there is not much to pick up and carry away. None of us gets out of the life alive.  Take the time to give yourself away in this life so you will be the lightest of souls taken to heaven.

“His soul sat up. It met me. Those kinds of souls always do – the best ones. The ones who rise up and say “I know who you are and I am ready. Not that I want to go, of course, but I will come.” Those souls are always light because more of them have been put out. More of them have already found their way to other places.”

Markus Zusak, The Book Thief

MOLESKIN:
Prayers for Viagra as he works with his group to buy toys for kids in low income areas and reach even more kids this year for Christmas.
ANNOUNCEMENTS:
Brolympics II on Nov 9th.

Food Drive this Month