F3 Knoxville

Tag: Tailpipe

THE TRUCK STOP FUNERAL

THE SCENE: Cool but Nice!
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF, LBACB, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers
THA-THANG:
Divide up into 4 teams, one team at each corner of the main parking lot.  At each corner is a cone with 5 exercises and reps written in chalk.  Round 1: Perform all exercises and reps at each corner of the parking lot, recovery mosey in between each corner.  Round 2: Perform just the bottom 4 exercises and reps at each corner, recovery mosey in between each corner. Round 3: the bottom 3.  Round 4: the bottom 2. Round 5: just the last exercise and reps.  Exercises were as follows:

Corner 1: 10 Merkins, 9 Jump Squats, 8 Burpees, 7 Mountain Climbers, 6 Monkey Humpers

Corner 2: 10 SSH (4ct), 9 Windmills (4ct), 8 Body Builders (8ct), 7 Seal Claps, 6 Plank Jacks

Corner 3: 10 Squats, 9 BBS, 8 Diamond Merkins, 7 Werkins, 6 Calve Raises

Corner 4: 10 Flutters (4ct), 9 Hello Dolly (4ct), 8 Box Cutters, 7 Heals to Heaven, 6 4x4s

Mosey to Concrete Stadium Bleachers for EMOM.  We did about 10 rounds of x10 Box Jumps/ x10 Squats and another 5 rounds of x15 Dips/ x15 Calve Raises.

Long Recovery Mosey back to Flag

MARY:
No time but had planned something with a frozen ham that Tail Pipe had brought for Cosmo.  Too bad, so sad.
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

Luke 12:16-20

16 And he told them this parable: “The ground of a certain rich man yielded an abundant harvest. 17 He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain. 19 And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.”’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

I had the honor of attending Sgt. Chris Jenkins’ funeral this week.  He was tragically killed on the highway while trying to remove a ladder from the roadway.  The funeral was extremely sad and unfortunately I’ve been to one too many law enforcement funerals.  Not only was his life taken too soon but his son (also an officer), gave a heart-felt eulogy that I will never forget.

Funerals can give one alot of wisdom.  They make you contemplate your own funeral.  I wanted the men at truck stop to pause today and think about their own funeral – who would be there? what would be said about them? would they have any regrets?

After thinking that through, I encouraged them to contemplate their own funeral today and whatever you would regret – whether that’s where your treasure is (like the rich fool in Jesus’ parable), or someone you need to forgive, or telling your children you love them more often, or telling your wife how appreciative you are of her friendship and love – DO IT TODAY.  Life can be taken from us at any moment.

MOLESKIN:
Mayberry was a few minutes late rescuing and cuddling with his new cat.
ANNOUNCEMENTS:
CSAUP – February 26. REGISTER NOW.

Suiting Up @ Truck Stop – 2/5/22

THE SCENE: Cold and clear.  ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5

Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises

(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat

THA-THANG:

EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each.  50 yard sprint before each exercise; 50 yard Bernie after each exercise.

Parking Lot order – Lower Watt –> Harrison –> Upper Watt

Exercises –

(1) Bobby Hurley x 10

(2) Merkins x 20

(3) Leg Levers x 20

(4) High Plank Alt Leg Raises x 30

EV2 – Bath House burpees and inverted rows – 20 of each OYO

EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group.  All PAX performed 5+ circuits

(1) Box Jump to top of bleachers

(2) Alt Reverse Step Down to bottom

(3) Straight-legged Dips x 6

(4) Iron Mikes x 6 (single count)

EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets

ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there

MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).

Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk

Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:

Lord, I put on the belt of truth.  I choose a lifestyle of honesty and integrity.  Show me the truths I so desperately need today.  Expose the lies I’m not even aware that I’m believing.  And yes, Lord, I wear your righteousness today against all condemnation and corruption.  Fit me with your holiness and purity – defend me from all assaults against my heart.  I do choose to live for the gospel at an moment.  Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world.  Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me.  Nothing is coming today that can overcome me because you are with me.  Thank you, Lord, for my salvation.  I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom.  Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy.  Bring them to mind throughout the day.  Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow.  Several service opportunities posted on Slack.  Check the service channel.

getting better in 2022

THE SCENE: calm, mid 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
toy soldiers
It band stretch
calf stretch

Routine:
20 side hops (left leg)
20 side hops (right leg)
20 merkins
20 leg curls
20 tuck jumps

THA-THANG:

  • 3 laps around parking lot median (duck walks, run, bear crawl, bernie mix)
  • roamed around park repeating the Routine (3x)
  • playground stations: pull-ups, dips, WW1s, jump squats, shoulder taps, heels to heaven
    • 30s on, 15s break and switch.
    • repeated all exercises 2x
  • catch me if you can on soccer field
    • inch-worm merkins and SSH (30 single) to midfield
    • boo boo bear crawl and mountain climbers (20 single) to finish full field
  • roamed the park completing 2 more Routines
  • Back to the flag to do striders around the median (sprint straights walk edges)

MARY:
Wrote everyones name.
COUNT-OFF & NAME-O-RAMA
some dudes
CIRCLE OF TRUST/BOM:
Don’t wait to make changes. If you really believe change is needed, you’ll do it right away and with intention.
MOLESKIN:

ANNOUNCEMENTS:

Lapping the Park @ Truck Stop 1-8-22

THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:

1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back

2 – Side Straddle Hop x 15 on a 4-count

3 – Mountain Climber (2=1) x 10

4 – Reverse Crunch x 10

5 – Take a Lap (0.6 miles)

    • pit stop at the Bath House for 20 Inverted Rows and 20 burpees

6 – Merkins x 20 upon crossing the finish line

7 – Repeat

* All PAX completed 4 laps

** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows

MARY

Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching

COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:

Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths.  Live your lives with legacy in mind, practice gratitude, and love and care for those around you.  Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom

ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th.  Check Lebowski’s post on the main Slack channel for details

Do or Do Not…There is No Try!

THE SCENE: Mid to high 30s with a less-than-desirable breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead Claps x 50 IC
  • Rockette x 20 IC
  • High Knees Ring of Fire with Burpees

THA-THANG:
PAX moseyed to the path where we began a Route 66 with BBS at each light pole until we reached the bleachers.

At the bleachers we smoked 20 merkins, 40 squats, and 60 dips OYO.

We continued the Route 66 BBS until we reached the playground. We did a set of 11s with derkins at the bottom of the hill and burpees at the top. The catch is that each trip up the hill was a sprint “Pickett’s Charge” style with the whole PAX staying in sequence.

Following the 11s we moseyed on to the MRSA-laden soccer fields where we lined up on the base line. One PAX called out an exercise of choice and then side-shuffled along the boundary line while the stationary PAX performed that exercise. We did everything from side straddle hops to asphalt kissers.

We eased our way back along the Route 66 (with pistol squats this time) and paused at the bleachers for 20 merkins, 40 squats, and 60 dips.

MARY:

  • Plank 30 seconds
  • Hello Dolly x 20 IC
  • Plank 30 seconds
  • Flutter kicks x 20 IC
  • Plank 30 seconds
  • Box Cutters x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Do or do not. There is no try.” Yoda coined this phrase years and years ago, but I never stopped to think about what it meant until I listened in on F3’s 43 Feet podcast about time management. They suggested removing the word “try” from your vocabulary. It sounds incredibly simple, but I have found that saying “I WILL do something” in lieu of “I’ll try to do something” makes a tremendous difference in how much I promise, how serious I am about that promise, and how efficiently I spend my time.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for pull-up bar install day at the Dog Pound. Contact La-Z-Boy with any questions. WE WILL DO PULL-UPS IN 2020!