F3 Knoxville

Tag: Toad

Look Forward

THE SCENE: 30 degree F, partly cloudy skies.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Overhead claps, Skip the length of the Grinder, Bernie back.
THA-THANG:

4 – 8 – 12 – 16

Mosey (a real short one) to the start of the trail with a CMU.  Count off (one through nine) to determine starting order.  Perform suicide run involving the next four light poles.  4 reps at Pole 1, 8 reps at Pole 2, 12 reps at Pole 3, and 16 reps at Pole 4.  Runner 1 starts and the rest of the PAX begin the CMU exercise at the starting point.  When runner 1 gets to Pole 1 he yells “go” and runner 2 starts.  The remaining PAX continue the CMU exercise until their time to start the suicide run.  Runners completing the suicide run continue to perform the CMU exercise until all runners return to the start.  Continue until all 9 circuits are completed or recover is called.

Exercise at Start        Exercise at Poles

                                        1 to 4

  1. Bent Rows                Bobby Hurleys
  2. Curls                        WWII’s
  3. Swings                     Merkins
  4. Lawn Mowers            Iron Mikes
  5. Thrusters                  Flutter Kicks
  6. Upright Rows            Dry Docks
  7. Triceps Ext                Squats
  8. On the Shelf              Box Cutters
  9. Floor Press                 Burpees

Recover was called during circuit 7.

MARY:
Ab work included in the 9 circuits.  No time for a special session.
COUNT-OFF & NAME-O-RAMA
9 HIM’s
CIRCLE OF TRUST/BOM:
January 6th is a special day in the life of Christ and is known as Epiphany.  It is a special day in my life as it is the day I met my future wife on a blind date – in a month, it will be 49 years ago.  It is very special day even though we didn’t see each other for almost 6 months after that epiphany. This got me to thinking about how things have a way of working out.  I don’t believe in coincidence – to me it is divine, pre-destined.  Thinking about the past, I sometimes catch myself wanting a previous outcome to be different.  If only this or that; if only I would have done or not done this or that.  But I don’t do that much anymore.  It is because of the past that I am where I am now.  It is because of my past (with all of my experiences and actions) and the past of those I cherish (with all of their experiences and actions) that I am here and now, and able to enjoy the many blessings of being surrounded with a spouse, family, and friends that bring so much joy.  The future is built upon the past and there is so much to look forward to.

MOLESKIN:
Prayers for healing of Genevieve (Drifter’s daughter) from her fever.  Prayers for Hotsquat’s Uncle Freddie as he battles Stage 3 prostate cancer.
ANNOUNCEMENTS:
Breakfast at Drifter’s December 11th following beatdown.

All I Want for Christmas Walkabout on December 18th.  Sign up on Slack.

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!

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.

Arm Flappin Dora

THE SCENE: A warm 54 degrees and perfect weather for a little work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills  x 10 (4 ct)

Little of this, Little of that.

Cherry Pickers x 8
THA-THANG:
After shouldering our bricks, we moseyed to the Methodist Church parking lot.

  • The Pax partnered up for some Dora slow suicide.
  • Exercise one – 100 blockees.
  • Exercise two – 150 big boys with CMU.
  • Exercise three – 200 CMU curls.
  • Exercise four – 300 CMU goblet squats – no one made it to this round.
  • While one pax did the exercise, the partner did suicides to the three medians in the parking lot. Upon arrival at the median, the pax would perform 10 overhead claps on a 4 count, and then run back.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spoke about hearing a wife say that she didn’t want to leave her husband behind in the faith. When thinking about F3, the whole phrase of “leave no man behind, and no man where you found him” really resonates with me. I think I appreciate it so much because I feel like it reminds me of how God pursues lost sinners like me. I read from most of Isaiah 53 which talks about all the things that Jesus does for us. He carries our sorrows, He was numbered with us as transgressors, He died to make intercession for us. The challenge I left us with is we need to fight against the temptation to leave behind our wives, children, and friends when it comes to faith.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Getting Educated

THE SCENE: 40s and gloomy aka perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20, Little Baby Arm Circles x10, Imperial Squat Walkers x10

THA-THANG:
Mosey over to the Educator (Q didn’t realize that most of the hill is inaccessible due to construction but we made due) Partner up, one partner bear crawls up the hill and crawl bears back down while the other works through the following exercises.

  • Burpees x100
  • Iron Hurley x200
  • Big Boy Sit Ups x300

MARY:
Flutter Kicks x15; Big Boy Sit Ups x20, T Merkins x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs worked for their education this morning

CIRCLE OF TRUST/BOM:
When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.