F3 Knoxville

Hot Mile Redux

THE SCENE: Strangely warm for December. 60⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm circles X15

High Knees and Butt Kicks down and back to 2nd (or 4th) baseline
THA-THANG:
Mosey with CMU to the Oval Office

Blockees, Curls, Climb ups, Thrusters, run a lap

Pyramind Style 5, 10, 15, 20

Work back down to 10 and repeat until 6 finishes

MARY:
Mosey back to the AO and Shoulder taps for time
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:
You have to enjoy the process before you can enjoy success
MOLESKIN:
I’ve been sick with the flu for the last week, and it has slowed down my cardio. Enjoying the process is what kept me going
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cardi-O-Quads

THE SCENE: Low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm up Lap
  • Windmills IC x7
  • Cherry Pickers IC x7
  • Side Straddle Hops IC Like 13ish or something…Q got sidetracked
  • The Rockettes IC Until the Group Got Uncomfortable … Woodshack gone missing again 🙁
  • Practice Round Tha-Thang Togheter

THA-THANG:

  • Start with Froggie Hopps and work your way through exercises ending with stair runs. Each round will increase the rep count by (2) at each exercise with the stair runs decreasing by 1 each round.

Round 1:

  • (2) Froggie Hopps
  • (2) Crucible Merkins
  • (2) Big Boys
    • Suicide Run
  • (2) Burpees
    • Suicide Run
  • (2) Jump Squats
  • (2) Peter Parkers
    • Run back to top
  • (10) Stair Runs

Round 2:

  • (4) Froggie Hopps
  • (4) Crucible Merkins
  • (4) Big Boys
    • Suicide Run
  • (4) Burpees
    • Suicide Run
  • (4) Jump Squats
  • (4) Peter Parkers
    • Run back to top
  • (9) Stair Runs

Continue With Goal of 10 Rounds
Lead Pax Completed 6 Rounds
Click Here for Beatdown Image

MARY:
1 Minute 30 Seconds of Variation Planks

COUNT-OFF & NAME-O-RAMA
7 Pax Found Themselves in the Middle of a Mouth Breather…or at least I did!

CIRCLE OF TRUST/BOM:
Encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us.
Titus 2:6-8
MOLESKIN:
Encourage the men to be and or remain consistent. It’s not easy, and its going to get hard; cold. But life is hard, and people are cold…put yourself at a higher standard, expect more from yourself and be an example to younger men and youth of the next generations to come.
ANNOUNCEMENTS:
Breakfast at Drifters is back and on track! 12/11/2021. Rated Best Breakfast in Blount County 2019
All I Want for Christmas Ugly Sweater Beer Tour 12/18/2021. Find those babysitters and bring the M for some good ol 2nd F!

Hangman Trivium Edition

THE SCENE: 30 and very little wind. Cold enough for pants, but you could get by without once you got moving.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 10 IC Merkins, 10 Imp Squat Walkers, 10 Peter Parkers, and a warmup lap (butt kicks, high knees, side shuffle, lunge stretch, jog, sprint)

THA-THANG:
We played Hangman. A correct guessed letter gave us 4 Mary Katherines. An incorrect guess gave us 10 Merkins, 10 box jumps, and 10 LBCs. If we hung the man, we got 20 burpees.

The words were:

Logic – the art of reasoning well in the search after truth and the communication of it to others

Syllogism – an argument stated at full length and in its regular form

Sophism – a fallacious argument, especially one used deliberately to deceive

MARY:
Bearway to Heaven. 7 cones and a base line. Bear crawl to the first cone, one beast merkin. Bear crawl to the first and second cones, 1 then 2 beast merkings. 1st, 2nd, and then 3rd cones, 1, 2, and 3 merkins. And so on to 7. 

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Assigning a false consequence or “Slippery Slope” Sophism.

The “slippery slope” argument … says that, given the danger of going down the regulatory road, it is safer never to begin. But the slippery slope argument is another one of those exercises in abstract reasoning that imagines a worse-case scenario every time because nothing fills up its landscape but its own assumptions. That is, the slippery slope argument assumes that there is nothing in place, no underbrush, to stop the slide; but in any complexly organized society there will always be countervalues to invoke and invested person to invoke them. Slippery slope trajectories are inevitable only in the head, where you can slide from A to B to Z with nothing to retard the acceleration of the logic. In the real world, however, the step even from A to B will always [or may very likely] meet with resistance of all kinds from person differently positioned, and, as a matter of fact, the chances of ever getting to Z are [or may be] next to nothing. Somewhere along the route some asserted interest will stop the slide, and a line will be drawn beyond which regulators will be prevented from going, at least for a time, until new pressures and new resistances provoke a new round of debates, at the end of which still another line will be provisionally drawn.

Stanly Fish, There’s No Such Thing as Free Speech, and It’s a Good Thing, Too (Oxford: Oxford University Press, 1994), 130

MOLESKIN:
I think it is important of us to be such men as we can spot fallacious arguments and put a stop to them sooner rather than later. To be well rooted “underbrush” and so be anchor points for our society. We do that by sharpening our minds, but more importantly by deepening our reliance on God and his promises.

ANNOUNCEMENTS:
Dec 11 – Breakfast at Drifter’s
Dec 18 – Ugly Christmas Sweater Brew Ruck

Merry Merkinmas

THE SCENE: A lovely 30 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Arm circles x10; Little Bit of This, Little Bit of That; Tempo Merkins x10; Circle of Merkins going up to 4

THA-THANG:
We went on an Elf (Indian) Run all over the AO making twelve stops on the way

  • Stop 1 – Hand Release Merkins x10
  • Stop 2 – Stagger Merkins x10 each hand
  • Stop 3 – Donkey Merkins x10
  • Stop 4 – Merkin Escalator
  • Stop 5 – Knerkin x10
  • Stop 6 – Crucible Merkin x10
  • Stop 7 – Squerkin x10
  • Stop 8 – Pattycake Merkin x10
  • Stop 9 – Incline Merkin x10
  • Stop 10 – Breakdancer Merkin x10
  • Stop 11 – Decline Merkin x10
  • Stop 12 – Merkin Jack x10

MARY:
Q should have made the route a little longer so it was a long Mary.

Big Boy Sit Ups x20; Protractors; Never Cross Dolly x15; Hello Dolly x15; LBCs x20; Peter Parker x10; Overhead Claps x25; Catalina Wine Mixers x10; Tempo Squats x25

COUNT-OFF & NAME-O-RAMA
6 HIMs wished each other a Merry Merkinmas

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

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

Baby it’s cold outside

THE SCENE: Coldest day of the season as declared by @Hammy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, WW2’s and inch worm merkins the width of the grinder and back
THA-THANG:
Mosey with a CMU to the church parking lot, find a curb complete the following:

  • 1min toe taps
  • 1min dips
  • 1min hip dips (crowd favorite)
  • 1min heel taps
  • 1min CMU pull through
  • Suicides to parking islands with 5 burpees at each stop
  • rinse and repeat

MARY:
Ab work and planks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Every small decision you make throughout the day either dismantles or disciplines you towards becoming the person you desire to be. Pay attention to the small decisions
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.