F3 Knoxville

Tag: Swirlie

Cinco Repeticiones

THE SCENE:  in the 60’s felt like summertime

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo squats x10
  • Merkins (4ct) x10
  • Imperial walkers (4ct) x10
  • LBAC fwd/bkwd

THA-THANG:

  • Long Island BLIMPS
    • 3 Laps around the island with BLIMPS x 5 at each end of the island
  • mosey to watt rd parking lot.  Stop along the way for Groucho Walk across the boardwalk.   Then partner fireman carry the length of the baseball field.
  • Watt Rd lot
    • Battle buddy up and wheel barrow across the parking spaces.   Every 5 spaces the bottom man does 5 merkins and switch places with buddy.  Go to end of parking spaces and back to start.
  • Hill by Soccer Field
    • 5’s with Round the Clock Merkins at top and lunges at bottom
  • Soccer field
    • Game of sharks & minnows.  4 sharks in middle.  All other PAX try to make it across without being tagged.  Penalty is 5 burpees if you’re tagged.
  • Mosey back to AO.  Groucho walk the boardwalk again.

MARY:

  • Captain Thors
  • Side crunches x15 per side
  • Superman swims

COUNT-OFF & NAME-O-RAMA
13 strong:  Mayberry, Frosty, La-Z-Boy, Butters, Shooter, Cosmo, Cornhole, Wagonwheel, Booger, Black Lung, Waxjob, Swirlie, Bartman

CIRCLE OF TRUST/BOM:
Servant leadership.  It’s important.  Take time to be a servant leader to your wife, co-workers and peers.

MOLESKIN:
Lots of fun and laughs today as we fully embraced our inner Cinco de Mayo.

ANNOUNCEMENTS:
Hardship hill is May 19th

BLIMPS with a side of Aiken Legs

THE SCENE: warm and breezyF3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 baby arm circles (forward and backwards)
  • Michael Phelps
  • 15 tempo squats
  • 15 tempo merkins
  • 10 rockettes
  • 10 windmills
  • THA-THANG:
  • BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats
  • BLIMPS on way to soccer field and run 2 sprints
  • BLIMPS on way to steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 Iron Mikes
    • 20 squat jumps

BLIMPS to soccer field and run two sprints

Merkin, Squat, BBS and CDD suicide ladder
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rest – find time to rest.  Find time to recharge so you can lead your family, lead at work, and lead your friends well.  Don’t get burned out.  Whatever it is that recharges your batteries, go and do it.
MOLESKIN:

ANNOUNCEMENTS:
Find a team for Hardship Hill

The Lone Runner :(

One comment

THE SCENE: 39 and rainy

THA-THANG:
Run around the park

COUNT-OFF & NAME-O-RAMA
1 – me.

Honorable mention to Swirlie even though he left to hit the weights.

MOLESKIN:
As I plodded along by myself on this cold wet morning I began to envision all the ways to publicly embarrass my fellow PAX who fartsacked this soggy day.  My initial thoughts were about how the PAX are constantly complaining about needing a break on longer mosesys, or always gasping for breath after less than a mile run.  I was confused as to why they wouldn’t want to get better.  And I was frustrated about being in the gloom alone.

However, as I ran God changed my thoughts.  I began to think of how Jesus must have felt preaching, teaching, and talking to people about how He was God’s son, sent down from heaven to save our souls.  He met with people who were ostracized from society, tax collectors, prostitutes, lepers, and yet these are the people He chose to associate with and help.  He loved those who were discarded, like the poor, weak, lame, and children.  He also faced resistance at every turn from the people who were unbelievers, and especially the pharisees and lawyers who wanted him prosecuted.  Yet, He still continued to push on with the message of salvation.  He carried the burden on the cross, and He just kept going.

I wondered if He ever got frustrated or angry.  You know where maybe He just wanted to reach out and backhand the unbelievers and naysayers.  Or grab them by the face and yell, “HOW DO YOU NOT GET THIS?  I AM HERE TO SAVE YOU!”

The answer was soon easily clear. When Jesus met with folks who “didn’t get it”, He didn’t get upset with them, punish them or ridicule them.  Instead He grieved for them.  (Mark 3:5.)  And even when they didn’t believe, He encouraged them to have just a little faith.  (Matthew 17:20).  He also realized that He couldn’t do it alone, so He sought counsel with God through prayer.  (Matthew 26:36-39, Luke 11:1, Mark 14:32, Luke 6:12, Luke 18:1, Matthew 19:13-15, Luke 9:28, Luke 3:21, Mark 1:35….well you get the point.)   Finally, He made His message clear, and He straight up told people that the only way to know God was through knowing Him. (John 14:6).

While there are many things in this world we do not understand, especially the actions of others, our job is not to condemn, punish, or ridicule them.  Our job is to walk with them in love, laughter, sadness, or whatever we call life.  The end goal is that in walking with them, hopefully they will come to know Jesus.

Isn’t it strange how He can take a solo run on a rainy Monday morning and put a little perspective in it?

Bunny mosey

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretched on our own.  Swirlie came in on two wheels but made the start.
THA-THANG:
Mosey the long way to the cush field:

  • High skip knees x 2, mosey back to start
  • Side hop x 3, mosey back to start
  • Sprints x 5, mosey back to start
  • Frosty can’t draw a bunny?!??

Continue mosey around the park until time is up.

Depending on whose watch you believe it was anywhere from 4.33-4.6 miles in total.

MARY:
No abs here

MOLESKIN:
Frosty is recovering from a hammy pull during Woodshack’s beatdown on Saturday.  So while the rest of us did sprints he went off on a private walkabout.  Turns out he tried to draw a bunny using Strava maps, but in the end even the most intuitive modern art scholar would say it looked like crap.  It was a good effort though, and he kept moving which was the most important thing.  Ironically we discussed GPS watches on the last two laps of the park, including which ones worked better with Strava, unaware of Frosty’s failed attempt at bunny drawing.

Warm up ? Nah….

THE SCENE: 37 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap around the P lot

imperial walkers, squats, imperial  squat walkers, ssh, merkins, plank jacks, burpos, burpees ALL all in cadence x10. Between each exercise we did 20 cmu rows

THA THANG

  • SLING SHOT CMU RUN W PARTNER. P2 does 10 merkins and 10 squats while P1 farmer carries 2 cmu. P2 runs to release p2 from Cmu and takes off w the CMUs. P1 completes the sets of merkins andcsquats then chases down P2. This continues until we arrive at a very steep hill behind the baseball field
  • At the steep hill, we Bernie up the hill 3 times backwards w 4 steps back and 10 squats  rinse and repeat until you get to the top. At the bottom cmu curls, at the top cmu tris. We did this 2 times 3rd time up we did 4 steps back 2 steps down ..,,decided to cut the 3rd time short .
  • Sling shot cmu run to the soccer field next to the main road
  • Quarter pounder w cheeses! Thanks Swirlie!. Sprint 25 yards, do 25 Merks, Bernie back, add cheese (10 burpees), sprint 50 yards, 50 squats, Bernie back , add cheese, sprint 75 yards, 75 mtn climbers, Bernie back, no cheese this time, broad jump to goal line and back . Sprint 100 yards and 100 ssh
  • Mosey back to AO

MARY:
Hello dolly until time
COUNT-OFF & NAME-O-RAMA
20 pax including 2 FNGs backsplash and black lung, welcome!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big picture will create itself
MOLESKIN:
Just great to be out to the truck stop! So many great men out there and really enjoyed being with them in the gloom gettin better together.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.