F3 Knoxville

Tag: Swerve

Silent Night

THE SCENE: 42 degree F, 67% humidity, very dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Cherry pickers, Imperial squat walkers

THA-THANG:
Grab your numbered CMU and mosey to Mt. Crumpit.

 

Mt. Crumpit Dora  (1 partners with 2, 3 with 4, 5 with 6, etc.)

(Partner #1 starts exercises while Partner #2 runs to back side of tree, does 3 Burpees, runs back down, and switches with partner to complete required number of exercises.)

100 Squat Trusts

200 Bent Rows

200 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

200 Derkins

200 Dips

200 Triceps Extensions

100 Russian Swings

 

Mosey back to AO

MARY:
Everyone did 10 Russian Swings before time was up.

COUNT-OFF & NAME-O-RAMA
14 HIMs and 1 2.0 (Lumberjack)
CIRCLE OF TRUST/BOM:
The Simon and Garfunkel album Parsley, Sage, Rosemary, and Thyme was released in October 1966.  Silent Night/7 O’Clock News is one of the tracks.  It starts with the duo singing Silent Night and soon into the song a broadcaster starts to present the top headlines of the day. There is mention of antiwar protests, civil rights marches, calling in the National Guard, mass murders by Richard Speck, suicide by comedian Lenny Bruce, and messages of political dispute.  In the midst of the beautiful singing of Silent Night, the listener realizes that there never seems to be one.

The reality of this broken world is that there never will be a night without strife and turmoil and greed and disagreement and pain and sorrow.  Only when Jesus comes again will all of this be wiped away.  The good news is that we are all able to cope with the worlds brokenness when we lay our troubles at the feet of our Savior.  We can only have a silent night when we rest in His arms.

The challenge for us is to take the time and do this.  Rest in His arms if only for a short time.  Do it with your family and loved ones.  Carve out that time this Christmas season and then try to make a habit 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.

Grinding out Reps

THE SCENE: Shorts weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Bear Crawl grinder

SSH x 20

Bear Crawl grinder

THA-THANG:

On the grinder:

Do the 20 rep exercise then mosey to the far end of the grinder for the 1 rep exercise. Mosey back to the next 20 rep exercise and so on. When you’ve done all exercises repeat adding 1 rep to the exercise at the far end each time.

  • 20 Merkins – run to far end for 1 Burpee.
  • 20 Squats – run to far end for 1 Prison Get-up Tuck.
  • 20 Curls –  run to far end for 1 Pull-up.
  • 20 Lunges – run to far end for 1 Iron Squat.
  • 20 BBS – run to far end for 1 V-Up Complex.

MARY:
COUNT-OFF & NAME-O-RAMA
10 brothers
CIRCLE OF TRUST/BOM:
Much has been written about the importance of male friendships. Research shows that men with emotionally intimate male friendships are healthier, and there’s some evidence that they have deeper romantic relationships, are more engaged parents, and perform better at work. They also live longer – social isolation can be deadlier than smoking 15 cigarettes a day.
MOLESKIN:
If you got 5 rounds you did 575 reps and almost 2.5 miles.
ANNOUNCEMENTS:

The Kraken who stole Christmas

THE SCENE: It was a cool, quiet, morning just a hair under 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

Mosey

10 Imperial Squat Walkers

Mosey

10 4ct LBC F and R.
THA-THANG:
We arrived at the AO to discover our CMUs had been taken by one of the most infamous Bomb Shelter villain: The Kraken. He had placed them under his Christmas Tree atop Mount Crumpet, so we moseyed over to take Christmas back.

The Kraken consisted of 7 Stations:

Station 1:

  • 40 single count CMU Flutter Kick
  • 20 CMU Bent Row

Station 2

  • 20 CMU Good Mornings
  • 30 CMU Curls

Station 3

  • 40 2 count Iron Mikes
  • 25 CMU Overhead Press

Station 4

  • Sprint up Mt. Crumpet
  • 20yd Sled push (45lb plate + CMUs)

Station 5

  • 20 CMU Thrusters
  • 50 Merkins

Station 6

  • 15 CMU Body Builders
  • 20 WWII

Station 7

  • 10 Elf on Shelf (each side)
  • 50 CMU LBC

MARY:
We arrived back with a two minutes left. We burned out with WWII, LBC, CMU Flutterkicks
COUNT-OFF & NAME-O-RAMA
16 Came out to rescue Christmas: Taco, Hammy, Warthunder, Double-tap, Drifter, Nair, Avocado, Pinnochio, Postpone, Scout, Scoutmaster, Espy, Smuggler, Swerve, Veep, Hellbender
CIRCLE OF TRUST/BOM:
The genealogy of Christ has been on my heart the past few weeks. Everyone’s got their fair share of embarrassing stories or forgettable moments in our families. But I think the genealogy of Christ provides a powerful story of the heart of God for his people. All throughout the old testament we see God redeeming his people to preserve a Holy lineage. Thus, the story of redemption is prevalent in the old testament and stories like Ruth remind us the gift of Christ is part of God’s omnipotent plan for redemption of all people.
MOLESKIN:
Pinnochio collected coats for Maryville Karm. Bombshelter donated a total of 36 coats! Awesome job HIMs.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Haulin Cube

THE SCENE: About 25 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 x Burpees
  • 15 x SSH IC
  • 5 x Burpees
  • 10 x Imperial Squat Walker IC

THA-THANG:
Do each of the 6 exercises, lunging in-between each station with your CMU. After completing all 6, run to the end of the troll bridge for 10 Body Builders. Rinse and Repeat.

  • 5 x Mr. Spectacular
  • 10 x Thrusters
  • 15 x CMU BBS
  • 20 x Spider Curls
  • 25 x Merkins
  • 30 x Calf Squats

MARY:

  • 20 x Hello Dolly IC
  • 20 x BBS OYO
  • 20 x CMU Flutter Kicks IC
  • 20 x BBS OYO

COUNT-OFF & NAME-O-RAMA
17 braved the cold! 1 glass cutter!
CIRCLE OF TRUST/BOM:
I wanted to thank everyone in F3 for leading as great examples of what men should be. I grew up without a father figure in the house, so becoming a father myself was something I thought I’d always go into blind and figure out along the way. Being apart of this group for a few years before fatherhood was extremely helpful to me, and I’m sure it’ll be helpful to many others in similar situations. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

16 Candles

THE SCENE: 34 degrees F, 92% humidity, dark skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Little baby arm circles.

Run across parking lot, skip back, karaoke run across parking lot, karaoke back.

THA-THANG:
Mosey to Alcoa Road and divide into two groups.  Both groups are to stay on the fountain loop trail where there are 16 light poles.  One group runs clockwise while the other runs clockwise.  The following is to be performed:

16 Candles

Light post #1:  5 Merkins

Light post #2:  5 WWII Sit-ups

Light post #3:  5 Jump Squats

Light post #4:  5 Dry Docks

Run to Start Line

1 Body Builder

Run to Light post #5

Light post #5:  10 Merkins

Light post #6:  10 WWII Sit-ups

Light post #7:  10 Jump Squats

Light post #8:  10 Dry Docks

Run to Start Line

1 Body Builder

Run to Light post #9

Light post   #9:  15 Merkins

Light post #10:  15 WWII Sit-ups

Light post #11:  15 Jump Squats

Light post #12:  15 Dry Docks

Run to Start Line

1 Body Builder

Run to Light post #13

Light post #13:  20 Merkins

Light post #14:  20 WWII Sit-ups

Light post #15:  20 Jump Squats

Light post #16:  20 Dry Docks

1 Body Builder @ #16

Run back to Start Line.  Stop at each light post to do 1 Body Builder at each one.

Mosey to the base of Mt. Krumpit for a round of 11’s

Start with one 4 count flutter kicks at base, run to summit and perform 10 merkins.

Continue until “Recover” is called.

Mosey back to the AO.

MARY:
Alternate Flutter kicks and Merkins to perform those not completed by the Q at Mt. Krumpit.

COUNT-OFF & NAME-O-RAMA
13 HIMs and two, 2.0s (Lumberjack and War Thunder)
CIRCLE OF TRUST/BOM:
I came out of retirement in early 2012 and worked in the Eastern Province of Saudi Arabia (KSA) until mid-2014.  It was full time for 6 months, with generous two week R&Rs every 6 or 7 weeks, followed by two week trips over to KSA every two months for almost 2 years.  The time was filled with great work professionally, a generally tough work environment, and, like here, a mix of tough and pleasant folk to work with.

One trip home was just before Thanksgiving 2013 and mu return was not to be until after the start of 2014.  As I was preparing to leave by limo for the Manama, Bahrain airport two Saudis wished me a Merry Christmas.  It caught me by surprise and I commented that I truly appreciated their well wishes.  I proceeded to explain that back in the United States it is getting to be less frequent that I here “Merry Christmas” and that it was more common to here “Happy Holidays.”  I went on to explain the nature of our secular society and the prevalent political correctness that is taking over our traditional terms, phrases, and comments.  Saying Merry Christmas to some was offensive and ill received.  One of the Saudis, Yousef Al-Turki, immediately said, “You should honor the one you hold in such high regard.”

Yousef nailed it.  I should remember Christ in Christmas.  After all, He is the true reason for my celebration and that of all Christians.  To Him we owe honor and respect.  I should remember Him as my Lord and Savior each and every day.  He should come foremost into my heart and soul when I say Merry Christmas – and I should have no hesitations to say them as an expression of my faith and beliefs.

Merry Christmas, F3 Knoxville!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Coats for the Homeless – Get them in on Thursday.