F3 Knoxville

Tag: Swamp

Special 7s

THE SCENE: A little (not much) warmer. Like 36 or so. Had just a little bit too much clothing on.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 IC Merkins, 10 IC Squats, 5 Cherry Pickers
THA-THANG:
Special 7s are like normal 7s, but after completing the final 6+1, there is an additional round with 7 reps on each end of the run/hill/what-have-you.

Round 1 on the Grinder. Sideways step ups on one end (1 leg up counts as a half rep, so 2 count?), Pull-ups on the other end. Just run the grinder.

Round 2 on Waxjob hill. Hand release merkins at the top, Donkey Kicks at the bottom. Just run the hill.

Round 3 on a tiny hill next coming up to the grinder. Burpees at the bottom, Big Boy Sit-ups at the top. But here’s the kicker. Crab walk feet first up the hill. Bear Crawl down the hill.

Round 4: Pax Roulette for 15 minutes. One PAX calls out a movement for all others while they complete 5 pull-ups and run back.
MARY:
I guess the Pas Roulette was kind of like a long Mary….
COUNT-OFF & NAME-O-RAMA
6 PAX! Good work getting out guys!
CIRCLE OF TRUST/BOM:
Been reading in Genesis lately and there is a repeated patterning of 7s. In Genesis, God Shabbat (rested) from all His work on the 7th day. That pattern moves into there being a command to keep the sabbath and make it holy. Then fast forward to Jesus’s day and He is healing a man on the sabbath and it really seems like He could have done it on a different day if He had just waited even a few hours potentially. So, what is He doing? It seems He’s making an even bigger point about being the Lord of the Sabbath than I noticed on readings I’ve done in the past.
Anyway, the point is that I set aside some time to read and really got a lot out of it after doing some work to really slow down and think about it. I encourage you all to read something slowly and carefully this week. There really is no substitute to meditating on something that is well written. It seems like people back in the day made time for it. I don’t know that we today have that much more going on of importance to have an excuse not to slow down every once in a while and read. We just choose to do other frivolous things instead.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Don’t forget about Hot Squat’s camping trip!

Rolling the Dice part 2

THE SCENE: Crisp 28 degrees this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers X5

Little Baby Arm Circles X10

Tempo Squats X10

Mosey around the park back to the pavilion
THA-THANG:
10 blockees then roll the dice

1 Run Mosey
2 50 hop Kicks
3 50 rows
4 30 overhead presses
5 50 box jumps
6 50 curls

MARY:
Thunder Burpees
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A quote from Nirmal Purja, the man who beat the record for summitting the 14 highest peaks in the world.

“Sometimes when you think you’re f@%*ked, you’re only 45% f!%*ked”
MOLESKIN:
I wanted to mary today with thunderburpees because it puts you in a mindset of “I can’t do this” yet we did it anyways. One of the best things about F3 is it pushes us to not only become physically stronger, but mentally as well
ANNOUNCEMENTS:
Check the events page for details about the upcoming backpacking trip on Jan 22nd

New Year – New Men

THE SCENE: 70 degrees? What the…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 11 tempo squats. Grab your bricks and run to the school.
THA-THANG:

21’s (Man Makers and Box Jumps) at the bleachers.

11’s (Pull-Ups and V-Ups) at the Pull-up bars.

11’s (Side Kicks and Swing Thrusters) at the swings

Start at the bleachers with 20 Man Makers and 1 Box Jump.  Run to Pull-up bars and do 10 pull-ups and 1 V-up.  Run back to bleachers and do 19 Man Makers and 2 Box Jumps.  Run to the swings and do 10 side kicks and 1 swing thruster.  Run Back to bleachers and do 18 Man Makers and 3 Box Jumps.  Keep moving through the rotation until time is called.

MARY:
Make it back to the ao with the dang bricks…
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
With the new year, it is a good opportunity to reorient on what is important and make a plan to invest time in those important things constantly. It took me like 3 or 4 times of listening to my boss deliver the same time/life management class before it really sunk in with me to invest small amounts of time regularly in the important things in my life. I encourage you to think about what is really important and prioritize time invested in those things.
MOLESKIN:
What are the top 3 most important things in your life?

How should we wisely spend out time

  • In light of my past experiences
  • In light of my current responsibilities
  • In light of my future hopes and dreams
  • There is a cumulative value to investing small amounts in certain activities over a long period of time
  • There are rarely any immediate consequences for neglecting single installments of time in any arena of life
  • Neglect has a cumulative effect
  • There is no cumulative value to the urgent things that we allow to interfere with the important things.

ANNOUNCEMENTS:
Breakfast at Drifter’s on the 8th. And every 2nd Saturday of the month this year.

Thank the Corp

THE SCENE: warm…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats x15

Wall sits 20 count

Inch worm across grinder

X20 overhead claps

THA-THANG:
Marine Corp PT Test- sorry Scout!

  • 5 pull ups
  • 15 merkins
  • 30 BBS
  • Lap from grinder to wood bridge, to troll bridge & back up

MARY:
Tuba from San Antonio joined us this morning.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: 

wanted to do the marine Pt test after discussing it at coffeeteria with Peach & Drifter. When at the Arsenal for Christmas Eve, I stayed quiet but those families who couldn’t be together for the holidays was heavy on my mind and wanted to bring that out today.

War brings out the worst and the best in people. Wars do not make men great, but they do bring out the greatness in good men.

Prayer notes:

Think about those serving and can’t be with their families during the holidays. Think about the children who don’t have families. Think about the parents who don’t have children.

ANNOUNCEMENTS:
Hammy has Q Thursday. RadioShack made it out after a 4 month hiatus of nursing a baseball injury with Espy & Taco. Tuba plans to come back.

Blurry deck

THE SCENE: 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rep sleepy wanted to do a few burpees, we did 3
THA-THANG:
Deck of cards

  • 2-5 suicides based on number draw.
  • Diamond-big boys
  • Hearts -merkins
  • Clubs-curls /4ct
  • Spades -squat jumps . Squat to sit on bench , jump up ….
  • face cards 15 reps , ace 20 reps .

We finished the whole deck, last 3 cards where suicides , always a crowd pleaser !
MARY:
Chest press 20 ic 4ct, lbcx20 4ct
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
Accountability for us as an AO. We need more of it
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.