F3 Knoxville

Bomb Shelter Trick or Treating

THE SCENE: Mid 60’s and kinda muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping Jack o’lanterns 20

Frankenstein rocking chairs 15

Rise from the dead burpees 10

Best Skeleton stretch ever with a twist 3 each side

THA-THANG:

Trick or treat

Mosey around the park stopping 6 times for:

20 merkins IC on “down”

20 prison getups IC on 4-count

20 BBS IC on “up”

MARY:

10:1 burpees. We got 10, 9, 8 so 27 burpees.

COUNT-OFF & NAME-O-RAMA
10 HIMs were spooky scary.
CIRCLE OF TRUST/BOM:
Just asked for the group to keep our Star Course team in their thoughts tomorrow night.
MOLESKIN:
ANNOUNCEMENTS:

I’m Not Woodshack

THE SCENE:  55 degrees, 88% humidity with cloudy skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Overhead/Out Front Claps, Imperial Squat Walkers, Plank Walk Out, Cherry Pickers

THA-THANG:

Run to Wax Job Hill

Wax Job 7’s

Merkins @ Base

Bear Crawl Up

WWII Sit Ups @ Summit

Run Down

Indian Run to 1st Baptist Parking Lot

Church Times

Dry Docks x20, Burpees x5, Rock Balboas x100

Indian Run to Alcoa Elementary

I Go – You Go (Partner Up)

100 Toes to Bar/Bear Crawl 20 Yards

100 Box Jumps/Run Across Soccer Field

150 Flutter Kicks (4 Count)/Bernie 40 Yards

200 Squats/Ascend Mt. Suckmore

Indian Run to 1st Baptist Parking Lot

Church Times

Dry Docks x20, Burpees x5, Rock Balboas x100

Indian Run to AO Scrap Yard

Scrap Yard Push/Pull (5 Rounds)

Pull Ups x10

Merkins x10

MARY:

Box Cutters, Protractors, LBC’s

COUNT-OFF & NAME-O-RAMA
8 HIMs including 2 honored guests that usually post in Knoxville.  Welcome Abscess and High-Heels

CIRCLE OF TRUST/BOM:

Science says that we need at least 4 basic elements to survive.

    1. Water
    2. Air
    3. Food
    4. Light

And look what the Bible tells us about Jesus.

    1. I am the Living Water
    2. I am the Breath of Life
    3. I am the Bread of Life
    4. I am the Light of the World

Science was right, we need Jesus to Live

FB.com/God411

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rodney RIP

THE SCENE:  43 degrees F., 83% humidity, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

Mosey around the baseball field in honor of the Boys of October.

THA-THANG:

Perform the following exercises:

Merkins x12, WWII Sit Ups x12, Dry Docks x12, SSH x12 (4 count), Pull Ups or Inverted Pull Ups x12, Burpees x6, Box Jumps x12 or Step Ups x12/leg, and Dips x12

Bear Crawl then Lunge to CMUs (40 Yards total distance)

Perform the following CMU exercises:

Bent Rows x12, Curls x12, Upright Rows x12, Squat Press x12, Triceps Extensions x12, On the Shelf x6/arm, Lawn Mower Pulls x12/arm, and Russian Swings x12

Run to Trail Apex at Road and do Burpees x6

Run Back toward Scrap Yard

Bear Crawl up hill at steps

AMRAP Until Time for Mary

MARY:

CMU Flutter Kicks, CMU Box Cutters, CMU X’s and O’s

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
I just got back from a 6 week, 8,000 mile RV trip into Canada and along the Pacific coast of Washington, Oregon, and California (as little of California as possible).  In all, about 900 photos were taken.  This number is down from previous trips because I decided I needed to see more through my eyes and absorb more in that way.

One picture that will always be burned into my brain is one of those scenes I did not record with a camera.  It is a picture of Rodney in Kearney, NE.  While getting gas after a day of traveling from Cheyenne, WY, the car he was riding in pulled up behind our travel trailer.  A woman, Amber, jumped out of the driver seat and started yelling for help while she ran around to the passenger side of the car.  I alerted my wife, Julie, before running to Amber.  She was trying to pull Rodney from the car but she was not able to do so.  I took over and was able to pull a non-responsive, purple colored, eye bulging Rodney out of the passenger seat and lay him face up on the pavement.  I then looked at a frantic Amber and told her there was nothing else I could do to help.  I do not know how to perform CPR.

Seemingly out of nowhere a nurse showed up (it had to be a God thing) and she started chest compression.  She worked tirelessly until 3 separate policemen arrived and attached an AED and pumped air into Rodney’s seemingly lifeless body.  Paramedics showed up and took over.  After he was loaded in the ambulance and gaining our composure, Julie and I got into the truck and drove a few miles to the RV park for the night.

The next day, Julie called the station while on our way to Kansas City, MO, to find out if the store clerk knew the outcome.  Rodney had died before reaching the hospital of a massive brain aneurysm.  I suspect he was dead when I pulled him from the car.

Few times have I felt helpless in my 67 years of life.  This was definitely one of those times.  The thing that bothers me the most is that I helped raise three children and now have seven grandchildren and I have never taken a CPR course.  That is going to change and it is going to change quickly.

We are all expected to be our brothers and sisters keepers.  I hope everyone listening to my story assesses their own life saving training and takes appropriate actions to avoid the helpless feelings I experienced.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pinocchio’s Mama Kraken

THE SCENE: In the 50’s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHs x 20
Cherry Pickers x5
Bodybuilders x5
Side Tri Rise x5 each side

THA-THANG:
A normal kraken but spread across a quarter mile loop. There are 8 cones with a different exercise at each one. After finishing that exercise, run around the loop, past the last exercise you did, and go to the next cone. Complete until Q calls time.

    • Crawl Bear up Mt. Crumpet
    • 80 Merkins
    • 80 Squats
    • 25 Bodybuilders
    • 50 BBS
    • 60 Lunges total
    • 80 Side Tri Rises total
    • 60 4 count Flutter Kicks

MARY:
Boxcutters x15
Hello Dolly x15
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
9 hims today, Smokey and Sandman are not on the website.
CIRCLE OF TRUST/BOM:
“Habits are formed by the repetition of particular acts. They are strengthened by an increase in the number of repeated acts. Habits are also weakened or broken, and contrary habits are formed by the repetition of contrary acts” – Mortimer J. Adler.

I have been working on creating habits for myself, but it has been difficult. I have started focusing not only on what I need to do, but what habit is already in place that is stopping me from implementing my new habit. Seeing what I am actually doing instead of what I should be doing has helped me to form better habits.

MOLESKIN:

ANNOUNCEMENTS:

Happy Birthday Mitten

The Scene: Cool 48°F under a bright moonlight

F3 Welcome & Disclaimer

WARM-O-RAMA:

  • SSH x10 IC 4-count
  • LBAC IC x1- 4-count (F and R)
  • Squats IC x 10 4-count (or something of the like)

THA-THANG

7’s on the hill (Iron Mikes and Merkins)

CMU Circuit

  • Station A:
    • Elf on the Shelf x12
    • Triceps extensions x20
    • CMU Flutter kicks 4-count x30
  • Station B:
    • Body Builders x10
    • Pickle Pointer Press x 40
    • Straight leg dead lift x10
  • Station C:
    • CMU Curls x20
    • Pullups x10
    • Block Merkins (L,C,R =1) x10
  • Station D:
    • CMU swings x15
    • CMU squat Press x10
    • CMU Sit-ups x 20
  • In between (Alternating):
    • CMU lunge with a twist
    • CMU bear crawl
    • Over head carry
    • Al Gore shuffle

MARY:

  • Low Plank 1 min
  • Side plank 30 sec each side with Captain Morgan hold for 15 sec

COUNT OFF AND NAME-O-RAMA

  • 15 PAX -1 FNG (Pop-Up)

Circle of Trust

“The lens through which you view the world will become your reality”

Every day we are bombarded with negativity and malice. This can warp our perception of the world and cause us to embrace a mindset detrimental to success and our goals. As leaders, we have the power and responsibility to improve the lives of those around us. This quote challenges us to embrace a lens that views our families, coworkers, friends, and situations in a positive light. Let’s make the day count.