F3 Knoxville

Tag: Snorkel

This seemed easier in my head

THE SCENE: Clear skies and mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Cherry Pickers x 10
  • LBC Forwards x 15
  • LBC Backwards x 15
  • Tempo Squats x 10

THA-THANG:
Mosey over to Rainchecks car to get him then mosey over to The Educator for some Sevens

  • At  bottom  Merkins
  • At top Bobby Hurleys

Mosey to the football field for a circuit

  • At goal line: Burpees x 5
  • Bear crawl to the 20
  • At 20: Dry Docks x 10
  • Broad Jump to 40
  • At 40: Merkins x 15
  • Bear crawl to opposite 40
  • At opposite 40: Jump Squats x 20
  • Broad jump to opposite 20
  • At Opposite 20: BBS x 25
  • Bear Crawl to opposite goal line
  • At opposite goal line: Mountain Climbers x 30
  • Bernie back to first goal line
  • Rinse and repeat for time

Mosey back to Church parking lot for Thunderstuck

  • AL Gore while the song plays
  • Everytime Thunder is said do a burpee
  • Everytime Thunderstruck is said do a tuck jump
  • Everytime Q says Thunder or Thunderstruck do that associated move

MARY:
Lead by Wax Job

  • LBC 4ct IC x 20
  • Gas Pump 4ct IC x 15
  • Pickle Pounders 4ct x 15
  • Monkey Humpers 4ct x 20
  • 2 rounds of Row your Boat
  • Side Crunch 4ct each side x 15
  • Ring Of Fire Leg Lifts
  • Side Plank Raise each side x 10
  • Cash Out Flutter Kicks
    COUNT-OFF & NAME-O-RAMA
    12 PAX
    CIRCLE OF TRUST/BOM:
    Starting F3 I was the stereotypical Sad Clown, I had hit a rut in life and was in desperate need of a way out. I had been asked to come to an Knoxville AO but I used the excuse that it was to far and to early. Once I was told the AO in Alcoa was opening up I really had no excuse anymore so I figured I should try. I was very worried about where I was physically and not being able to keep up or accepted into the group. While I was right about not being able to keep up completely this great group of guys that formed here never left me behind and always pushed me to do the best I could do. I can’t imagine doing this with any better of a group of guys. I appreciate each and every one of you and look forward to continue getting better together.
    MOLESKIN:ANNOUNCEMENTS:
    Hardship Hill coming up in a little over a month. If you haven’t joined a team yet then I encourage you to, should be a great time

Bring It On Down to Burpee Town

THE SCENE: 40’s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15 IC
  • Tempo Squats x 10 IC
  • Cherry Pickers x 10 IC

THA-THANG:
Mosey over to The Educator, quick stop for 10 warmup burpees

  • At bottom of the Educator – 10 burpees
  • Bernie up hill
  • Lunge from cone to cone, bear crawl back, sprint it out to end of parking lot
  • 10 BBS, 10 Merkins, 10 Squats
  • Head back down to bottom of hill – increase burpee count by 2 each lap
  • Mosey back to AO, quick stop for 5 cool down burpees

MARY:

  • Protractors
  • LBC’s until time

COUNT-OFF & NAME-O-RAMA
14 PAX
CIRCLE OF TRUST/BOM:
We all have our bad days, but at the end of the day we get to come home to our families and friends and sleep in our beds. We have men and women fighting for us overseas right now who don’t get that same privilege. They’re mothers, fathers, brothers, sisters, sons, and daughters who don’t know what the next day holds for them. Comfort is not a thing they get to experience. Some are missing the births of their children, deaths in the family, and other important moments so that they can serve our country. Some don’t ever return home at all. Be thankful that our lives as civilians are protected by them. Remember what some others are going through when you’ve had a rough day at work. Next time you see a solider in uniform, thank them for all they have done for us and make us proud to be Americans.
MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill approaching

Park at church for beatdown Saturday 4/14 due to event in Springbrook

33

THE SCENE: 40’s and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Atlas Stretch
Rocky Balboa
Jog Half / High Knees
Jog Half / Butt Kickers
Groin Stretch Half / Jog
Side Shuffle Half / Jog
Other Side Shuffle Half / Jog
5 Merkins / Jog / 2 Burpees / Jog / 5 Merkins

Mosey to Barricade area, picking up coupons along the way…

THA-THANG:

3 Reps at every light post around the greenway (aprox: 1/2 mile each lap)
*33 walking lunges along the grinder every lap*

  • Merkins
  • Squats
  • CMU or Sand Bag Overhead Press
  • Big Boy Sit-ups
  • Plank Jacks
  • CMU or Sand Bag Burpees

We ran out of time with most pax members completing the 33 lunges of their 3rd lap (CMU/Sand Bag Overhead Press)

MARY:
Several variations of Planks, including merkins and finished with LBC cash out!

COUNT-OFF & NAME-O-RAMA
16 pax became better today….3 reps at a time!

CIRCLE OF TRUST/BOM:
Three words that motivate and give reason to me.

Strength: I see this as the physical side of things. The strength to accomplish something you have always wanted to do or the ability to help someone in need. Used an example of a burning building and having the strength to help pull someone out or carry them from danger. or the physical strength to hike the Grand Canyon. Whatever the situation or surrounding you find yourself in, will you be ready for it physically?

Courage: Will you have to courage to do such things? It will take courage to help someone else in a fire if your in the same danger. It takes courage to sign up for and event like goruck or the barkley marathons, or whatever that great event or place might be for you.

Wisdom: None of the prior will matter if you do not have the wisdom needed to know and understand the situation your in. Being intelligent about your surroundings, like the burning building, or the weather conditions when hiking the grand canyon. We must be smart and seek the intelligence / wisdom to educate ourselves to make the right decisions.

Tabata Together

THE SCENE: Low 40s, drizzle

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
10 reps each exercise, cadence count

    • Horizontal Gators
    • 4 Corners jump around CMU
    • Hip Hop shoulders
    • Squat Jacks

THA-THANG:

Tabata (20 seconds on, 10 sec rest, repeat) 2 minute duration for each exercise

  • Toe taps on CMU
  • Plank Hand Walk over CMU
  • Jump Squat High Knees
  • Crab Hip Thrusts
  • Lizard Hops
  • Plank walk feet over CMU
  • Mosey (jog quarter mile)
  • Crab Kicks
  • Inch worm
  • Plank, elbow to hands
  • Down Dog, alternating hand to foot
  • Sit, shoulder press CMU
  • Mosey (jog quarter mile)
  • Frog Burpees
  • Plank Jacks
  • Supermans
  • V-sits left, middle, right, knee to chest
  • Run in Place, alternating hands to knees and toes
  • CMU Clean & Jerk
  • Could have done 2 to 3 more exercises

MARY:

    • Face down, extend legs and arms hold core off ground
    • Supermans
    • Crab Hip Thrusts
    • Side plank Hip Thrusts
    • On back, ball up to extension
    • Hollow Rocks
    • Hello Dollys

    COUNT-OFF & NAME-O-RAMA: 12 PAX and Laettner, Doug Carswell, forgive me for not starting off correctly. Dont hold it against me and good to meet you.

  • CIRCLE OF TRUST/BOM:

The Falling Man, Esquire article:
https://www.esquire.com/news-politics/a48031/the-falling-man-tom-junod/
The Falling Man, Documentary: http://www.imdb.com/title/tt0810746/

The Falling Man is one of the several people who purposefully jumped from the WTC towers on 9/11.

The story of the jumpers vanished from the 9/11 coverage and narrative. There was an aggressive resistance to acknowledging people jumped. When a family was approached about identifying the falling man, a family member’s response was “That piece of shit is not my father.”

The thought that a person was in such despair, suffering, beyond hope that he would, in a sense, give up was buried, dismissed, and denied. Instead the 9/11 coverage and narrative focused on bravery, courage, generosity and bringing enemies to justice.

Understandably, the preferred flavors of Christianity tend to be that of courage, hope, bravery and will power. We gravitate to these flavors so much that we deny, bury, dismiss the reality of despair and hopelessness. When we do this, we unintentionally alienate those who are deeply hurting.

When Jesus was on the cross, he didn’t hear “the Lord has a plan for you” or “this is God’s will.” As a matter of fact, he cried, “My God, my God why have you forsaken me?” Ultimate despair, alienation, hopelessness, just like The Falling Man and all the others who jumped from the towers. Jesus didn’t bury or deny despair, he endured it.

During our times of real despair, hopelessness and alienation, the cross is God crying “I know how bad it hurts and you are not alone, together we will endure this, I AM with you.” We too are the falling man and at the same time living reminders to each other “you are never alone. We will endure the suffering together. I am here with you.”

MOLESKIN:

The cross is the place where we find the freedom to accept ourselves without being proud and challenge ourselves without being crushed. Tim Keller

ANNOUNCEMENTS:

Oh Well, Part 1

THE SCENE: 34 degrees, clear skies, calm wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20
• Arm Circles (forward/backward) x20
• Windmills with back stretch x13
• Jog/Sprint​(length of parking lot, wait after each length)
• Skip/Sprint
• Karaoke/Jog
THA-THANG:
CMU carry to Mt. Crumpet (stop at every second light post)
• 10 incline merkins
• 10 CMU curls
• Al Gore till all ready to mosey

Base (b4 each trip up)​            To Top/To Base​​           Top
• 10 curls​​​​                                 Run/jog​​​​                      15 BBS
• 10 presses​​​                             Bernie/jog
• 10 swings​​​                              Bear Crawl/jog
• 10 rows​​​​                                  Bernie/jog
• 10 chins                                 ​​​​Run/jog​​​​

Repeat as time allows

CMU carry to AO stopping once for 10 incline merkins/10 curls

MARY:

10 box cutters; 20 flutter kicks, superman/banana

COUNT-OFF & NAME-O-RAMA
13 total, no FNG’s
CIRCLE OF TRUST/BOM:
Oh Well Part 1 is a song recorded in 1969 by Fleetwood Mac before the group had Christie MacVie, Lindsay Buckingham, and Stevie Nicks in the group. Written and sung by then lead guitarist Peter Green, the second verse is:

Now when I talk to God, I knew He’d understand; He said, “Stand next to me and I’ll be your guiding hand.  But don’t ask me what I think of you, I might not give the answer that you want me to.  Oh Well.

I don’t need to ask God that question because I know the answer.  He created me, pursued me in my sinful nature, and loved me enough to send His Son to live among us.  His Son loved me enough to bear the burden of my sin, to face rejection by the Father, and to die for me.  His Spirit is willing to live within me in spite of my sinfulness and filthy rags and loves me enough to lead me in my ongoing road to sanctification.  All Christians have that same love and assurance.  Just like we try to headlock other men and get them to join F3, we ought to headlock everyone with the good news of the Gospel

MOLESKIN:

ANNOUNCEMENTS:

Reminder about Hardship Hill Team OCR on May 19, 2018.  Looking for teams and volunteer workers the day of the event and days leading up to it.