F3 Knoxville

These Are the Days

THE SCENE: Windy, windy, windy, temp about 66 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 second squat, 10 Mountain Climbers, 20 second squat, 10 Cherry Pickers, 30 second squat, 5 Baby Arm Circles Forward and Backward as well as 5 Wide Arm Circles Forward and Backward, 60 second squat.
THA-THANG:
We will split into two groups.  Group 1 start in the pavilion while Group 2 will start on the Playground.  We will do 10 Picnic Table Pullups and 10 Incline Merkins at the picnic tables.  We will do 10 Bench Jumps and 10 Decline Merkins on the benches.  After each man does the exercises he should run to his right side of the pavilion do the next set of exercises at the next spot.  Rinse and repeat 3 times.

Mosey to the bottom of mini cardiac.  We will Bernie Sanders to Park Sign then run to the crosswalk.

Mosey to the stop sign where the road goes to the admin bldg.  We will circle up to do 20 Hello Dollies.

Mosey to the parking lot that is below the Coliseum.  Men will split into teams of two and will do Doras.  While partner one runs up stairs, across the coliseum area to the end of the parking lot, and back to the spot we are gathered at, partner two does the exercises.  Partners then switch.  Here are the exercises:

  • 150 Jump Squats
  • 150 Iron Mikes (both feet = 1)
  • 150 Bicycle Kicks (4 ct)
  • 150 Flutter Kicks (4 ct)

Mosey to roadway that semicircles by the soccer fields.  We will run around the semi-circle doing two burpees after every ten stakes in the grass.  Men finishing first will alternate between Merkins and Big-Boy Sit-ups.

Mosey to the large parking lot is near what used to be the southern ball fields.

We will do suicides to each light post and then the end of the parking lot.  Each time a man comes back to the curb he should do 20 Baby Crunches.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
21 men with one FNG, Darrell Roberts, whom we dubbed “Hochuli.”  We were also blessed to have Trunk and Submarine visit us as they are usually at the Truck Stop on Saturday mornings.
CIRCLE OF TRUST/BOM:
Ask guys who are in their 60s like me.  Life is short.  We need to accept the glory and beauty of what God has given us here.  Man, we need to savor these days, bless them, hold them in our hearts.  The time is now.  Why wait until we are in retirement or on our deathbeds to enjoy God’s gift to us.  The other day, I was listening to one of my favorite songs by Van Morrison, one that you might not have heard as it isn’t as famous as some of his others.  It captures the idea of our needing to cherish our time here on earth while thinking of our savior who has blessed us with the gift of life.

“These Are The Days” by Van Morrison

These are the days of the endless summer
These are the days, the time is now
There is no past, there’s only future
There’s only here, there’s only now
Oh your smiling face, your gracious presence
The fires of spring are kindling bright
Oh the radiant heart and the song of glory
Crying freedom in the night
These are the days by the sparkling river
His timely grace and our treasured find
This is the love of the one magician
Turned the water into wine
These are days of the endless dancing and the
Long walks on the summer night
These are the days of the true romancing
When I’m holding you oh, so tight
These are the days by the sparkling river
His timely grace and our treasured find
This is the love of the one great magician
Turned water into wine
These are the days now that we must savor
And we must enjoy as we can
These are the days that will last forever
You’ve got to hold them in your heart.

MOLESKIN:
Prayers for Cheatsheet as the new parenting plan that will be made for he and the mother of Cheatsheet’s daughter, Willow.  Prayers for all those impacted by the tornados that swept through Kentucky last night.
ANNOUNCEMENTS:
Christmas Party!  Also, great job by F3 men in helping with Christmas projects to help others in our community.

Loaded Deck

THE SCENE: a balmy 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25; Imperial Walkers x15; Tempo Merkins x10; Cobra Kai; Grady Corns x10

THA-THANG:
Mosey to splashpad.

EMOM:  5 box jumps, 10 squats, 10 merkins (5 rounds)

Deck of Cards. We moseyed around the park doing 5 exercises at various locations from our deck of cards.

  • Hearts = Merkins
  • Clubs = Squat Jumps
  • Diamonds = V-ups
  • Spades = SSH
  • Jokers = Burpees

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Resist the urge to complain and be frantic with so many things to do this season. Slow down, enjoy your family, set the pace by enjoying God and his gifts this season.

steadfastness at the Dogpound

THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 10x count squat

1 burpee

5 Cherry pickers

50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins

  • 100 Squats
  • 200 SSH 4x
  • 300 Man makers

we got about 15 minutes into man makers, and I audibled.

 

Fellowship mosey back to the AO

MARY:

  • 32 hello dollys
  • 13 box cutters
  • 5 cobra-kis
  • 5 burpees
  • 20 V-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline

Black Friday at The Equalizer

THE SCENE: Mid 30s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 ssh

1 burpee

10/10 LBAC

2 burpees

15 imperial walkers

3 burpees

10 rockettes

4 burpees

5 Abe Vagodas

5 burpees

THA-THANG:

Mosey to splash pad

EMOM

10 min:

10 box jumps, 10 squat thrusts

Mosey

EMOM

10 min:

10 merkins, 10 dips

Mosey

EMOM

10 min:

10 shoulder taps, 10 Freddy mercs

Fellowship mosey to the AO

CIRCLE OF TRUST/BOM:
Luke 17:11-19

4 Corners in a Straight Line

THE SCENE: Y’all it’s starting to be cold, like every day. 

F3 WELCOME & DISCLAIMER: Did this. No questions. 

WARM-O-RAMA: Blindside warm-up things 

THA-THANG:

Mosey to Flagpole for 20 jump-ups/steps // Mosey to Playground 10 pull-ups

Mosey to the upper parking lot for “straight-line” 4 corners. 4 stations of exercises, each cardboard has 3 exercises on it. Do the top exercise then move to the next station. Do all 4 stations 2x then mosey to dock for 20 CDD then to the Bathhouse for 10 pull-ups. Return to Stonehenge to lunge around waiting on the six. Repeat the whole process with the second exercise on the board. Then repeat for the third exercise.    

  • Round 1
    • 20 Merkins
    • 20 BBS
    • 20 Squats
    • 20 4 count Flutter Kicks
  • Round 2
    • 10 Burpees
    • 20 LBCs 
    • 20 Diamond Merkins
    • 20 4 count Freddie Mercury
  • Round 3
    • 20 Iron Mikes
    • 20 American Hammers 
    • 20 Smurf Jacks
    • 20 Hello Dolly

Fellowship Mosey™ back to AO

MARY:

Ring-of-Fire with 3 Merkins 

COUNT-OFF & NAME-O-RAMA

12 HIMs did the Beatdown; 1 Mall Walker 

CIRCLE OF TRUST/BOM:

“You’ve got to ask for faith every day. You have to read about those people who exercised faith. You have to read the Scriptures.” –Mother Mary Angelica. Mother Angelica was a Roman Catholic nun of the poor Clares of Perpetual Adoration. She founded the Eternal Word Television Network (EWTN) in Birmingham, Alabama in 1981. This quote from Mother Angelica hit me hard yesterday because I have to remember to choose faith daily. In F3, the Fitness is the easiest part for me in that I can get up and meet my brothers in the Gloom. Fellowship is the next easiest, but still difficult. I love the Fellowship that pre-rucks and beatdowns give, and most of you know that I love the fact that Slack offers continual communication with the PAX of F3Knoxville outside of the Gloom, but the 2nd F can still be difficult for me in that I sometimes forget to be that friend that many men need me to be. Not only to be present and reachable but also to be there to listen when needed. 

The 3rd F, Faith is the most difficult for me. I can’t meaningfully go on “auto-pilot” with my faith. I have to actively choose my faith. I have to actively read my devotions, say my prayers, and be present for God. 

ANNOUNCEMENTS:

Asylum AM/PM combining at 7 am on Thanksgiving for an hour beatdown

Christmas Party — Let Judge Judy know if you’re coming by Dec. 1st. Slack channel #annual-christmas-party. 

Brovember reminder.