F3 Knoxville

Tag: Spielberg

Heavy reflection

THE SCENE:

Moist, gloomy, and warmish.  Ahhhh perfect.

F3 WELCOME & DISCLAIMER

Yep

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Plan A Heavy Reflection

One man per station rotate every 60 seconds 2 rounds

  1. CMU goblet squat
  2. Blockie
  3. CMU tricep extension
  4. CMU swings
  5. CMU curl
  6. Good mornings
  7. Derkin
  8. CMU stack squat
  9. CMU clean and press
  10. CMU lunges
  11. CMU overhead press
  12. Elf on the shelf
  13. CMU snatch
  14. CMU rows
  15. Plank pull through

Sandbag work

Pax pair up, work as a pair for each station 2 rounds

  1. 60# dead lift, one man lift, next man lift
  2. 40# bag hay bale partner throw
  3. 40# overhead throw
  4. 20# center snap
  5. 53# bowling
  6. 35# shot put
  7. 5# frisbee toss

MARY:

Mary’s older uglier sister Terry

Tractor pull

  • Strap into the shoulder harness and bear crawl dragging the body bag as far as possible. All men go with encouraging pax, 4 men carry the bag back. Next volunteer straps in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I sure am proud of these guys at Rampart. We all discussed
ANNOUNCEMENTS:

 

1. Get signed up for the MABA here: https://f3maba.com/signup/2023. Make a plan now how you’re going to do this. Without forethought, 100 burpees in a day is likely not going to happen. Be a strategic man of action starting TODAY!
2. Don’t forget! Hardship Hill gets more expensive tomorrow. Get signed up today! https://www.adventuresignup.com/Race/TN/Kingston/HardshipHillOCR

Go30 starting afresh and anew tomorrow.

Back to the Future

THE SCENE: A toasty 27 with some residual snow on the ground as a reminder of how cold it COULD be. Thanks nature.

F3 WELCOME & DISCLAIMER: Impartially implemented.

WARM-O-RAMA:

  • SSH x15
  • Willy Mayes Hays x10
  • Knox Cherries x10
  • Tempo Squats x10
  • Tempo Merks x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10 (irony noted)
  • Chatty Cherry Pickers x10
  • Quick Tempo SSH x15

Mosey to the amphitheater.

THA-THANG:
Pax performed a Dora back to 1955. While Marty travels, Doc Brown does exercises.

Exercises were as follows…

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Squats

Travel was around the amphitheater, lunges from cone to cone, then return.

Once the routine was complete, pax had to return to 1985 or be stuck in 1955.

Exercises were in reverse…

  • 250 Squats
  • 200 LBCs
  • 150 Merkins
  • 100 Shoulder Taps

Travel was again around the amphitheater but lunges were in reverse.

Zero pax returned to 1985 and either disappeared from existence and/or had to kiss their mother. Better luck next time, Marty.

MARY:
Outatime! QIC was disappointed not to use the Flux Capacitor. We’ll have to wait for the sequel.

CIRCLE OF TRUST/BOM:
A friend and YHC used to discuss the theory of time travel as the rules were written by BTTF I, II, and III. When the world seemed like it was going south, he said, “Is this Biff’s world?” Often times, life can begin to feel like Biff’s world where the bad guys win and life just seem unfair.

Many people try to cope  by escaping reality using drugs and alcohol, TV, Movies, games, daydreaming, etc. It’s important for HIMs to embrace reality as it is. It is also important to be present in the time in which we find ourselves.

Don’t live in the future. People spend a lot of time and energy worrying about the future. YHC’s M was worrying about the exit ramp while driving in the in the snow. “We’re not there yet.”

Matthew 6:34 says

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

 

Don’t live in the past. Ps 103 says,

As far as the east is from the west, so far has he removed our transgressions from us.

God doesn’t live in the past. We shouldn’t either. The present moment, even in suffering, is a gift and a blessing. Choose this timeline. Choose this reality. Choose to accept the situation as it is. Each moment of suffering is an opportunity to work with the guy next to you. Another moment, alive, no matter how long, sure, is an opportunity to exchange love; to give and/or receive love.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Rom 8:28

God is able to work in the here and now. We should work to see it and trust.

MOLESKIN:

  • Many BTTF quotes were enjoyed.
  • Stetson has been assigned to watch BTTF I and II by next beatdown and is therefore exempt from taking down Christmas decorations until it’s done.
  • Soundtrack included:
    • “Back to the Future” – The Outatime Orchestra
    • “The Power of Love” – Huey Lewis & The News
    • “Marty’s Letter” – Alan Silvestri
    • “Johnny B. Goode” – Marty McFly and the Starlighters
    • “The Clocktower” – Alan Silvestri
    • “Back In Time” – Huey Lewis & The News
    • “Warmed Up” – Alan Silvestri
    • “Beat It” – Michael Jackson
    • “The Wallflower” – Etta James
  • Prayers for Skeletor, Wingman’s 2.0, Bink’s mom, Cardinal’s cousin.

ANNOUNCEMENTS:

  • Welcome back Spieilberg!
  • Make America Burpee Again campaign starts in January! Get signed up! Details in Slack!
  • Go30 Challenge restarts in January! Get signed up! See Wingman. Details in Slack!
  • Cardinal’s VQ on Jan 11!
  • Skeletor on Q Saturday; Piston on Monday; Wednesday OPEN!
  • January 7 – Convergence @ F3 Smokies. See Slack for details!

12 Pains of Christmas

THE SCENE: Gloomy and wet.  No rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkin

THA-THANG:
Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).  Every 3rd number, run all the way into the fort.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Ring of fire

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?

It’s a good day at Rampart!

THE SCENE: Not rainy. Weird!

F3 WELCOME & DISCLAIMER: Indubitably!

WARM-O-RAMA:

  • SSH x15
  • Knox Pickers 5 or 6
  • Willie Mays Hayes x8
  • Liver Twists – x6
  • Chatty Cherry Pickers – x12
  • Hallelujahs – x10
  • Moroccan Night Clubs – x10
  • LBAC Forward – x10
  • LBAC Reverse – x10
  • SSH – x10

Mosey to the paved “hill” thingamabob.

THA-THANG:
Jacob’s Ladder – Run to the top of the hill, 1 burpee, mosey back. Run to the top of the hill, 2 burpees, mosey back. Run to the top of the hill, 3 burpees… you get the idea. All the way to 7. 28 burpees in total.

Kevin’s Ladder? – repeat the following exercises in 3 stations in the following order: station 1, station 2, station 3, station 2, repeat until time.

  • Station one: 10 Lunges
  • Station two: Cut a Flip (3 merkins, flip, 3 BBS)
  • Station three: 15 squats, then back to station 2, then one.
  • Rinse and repeat until time.

RTB

MARY:

  • Flutter Kicks – 10x IC
  • Freddie Mercury – 10x IC
  • SSH – 30 IC
  • Time was called.

CIRCLE OF TRUST/BOM:
The other morning, Slappy at The Project started the morning off saying, “It’s a good day.” Regardless of the weather and our circumstances, he reiterated that it was going to be a good day. YHC believed him and started thinking about that statement.

The following day, after having coffee with a friend who was struggling, YHC repeated. “It’s a good day.” Said friend agreed with a certain amount of determination. “It is a good day.”

Philippians 4:4-7 says…

“Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

“Rejoice” is not just an internal sentimental feeling. The word actually indicates a public or outward celebration.

YHC would have loved to write the “Southern Translation” of the Bible if someone hadn’t already beaten YHC to the punch. It’s difficult to tell second person plural from second person singular in English; (i.e. you from you all) without the very important and completely legitimate word “ya’ll”. It’s nearly as important as the Oxford Comma in the opinion of YHC. In the Greek, Paul means “y’all” in this paragraph when he says, “you”.

Paul is saying, “Let y’all’s gentleness be evident to all” and “will guard y’all’s hearts and y’all’s minds in Christ Jesus.

This means that your outward celebration and your visible attitude does 3 things.

  1. It changes your attitude.
  2. It’s contagious.
  3. It affects the environment of the entire group.

We should be the kind of person that is always celebrating, always reassuring, always positive. It’s a good day. Especially when we have hope in the Lord who “is near”. Each of us should be challenged to be a more positive influence to our Ms, 2.0s, PAX, colleagues, communities, etc.

It’s a good day!

MOLESKIN:
Prayers for Cardinal with a tough assignment today, Spielberg’s M, Curious George.

ANNOUNCEMENTS:
Binks on Q Wednesday.
Skeletor on Q Saturday.
VQs forthcoming!

Frosty The Swoleman

THE SCENE: Gloomy and Cold 31 Degrees.
F3 WELCOME & DISCLAIMER YUUUUUUUUUP
WARM-O-RAMA:
20 SSH, 10 Tempo Merkins, 10 Mtn. Climbers, 10 Tempo Squats, 10 Toe Merkins, 10 LBAC Foreward, 10 Hallelujah, 10 Morrocan Nightclubs, 10 Chatt. Cherry Pickers, 10 LBAC Backwards

THA-THANG:

PAX Divided into 3 groups of 2. Pax then completed a chosen exercise off the provided table that corrresponded with a Snowman part, then One Pax ran to their paper and drew that part of the snowman, until Snowmen were complete.

MARY:
Snowmen took up all our time.
COUNT-OFF & NAME-O-RAMA
6 Frosty Pax
CIRCLE OF TRUST/BOM:
Reflecting to the story of Mary, and Joseph. Focusing on the fear they mustve had, when they were met by the angel to discuss the plan that God had for them. Sometimes, we think that God is supposed to take our fear away, when sometimes he could be using that fear to call you. Faith is like a bridge. Sometimes it can be windy when your walking across, but the reward on the other side is so worth it.
MOLESKIN:
TAPS for Feeny’s cousin in Law, Spielbergs Wife and all our DL, DR, and Boiz we aint seen in a while.
ANNOUNCEMENTS:
Project’s Christmas Party this Saturday in Oak Ridge