F3 Knoxville

Tag: Toad

CMU Modify

THE SCENE: Partly cloudy, 30 degrees (record low for April 22nd), 88% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Bulldog drill, Baby Arm Circles, Jog length of the grinder, Skip back.
THA-THANG:
5 Rounds (2 minutes work, 1 minute rest)

10 burpees over CMU followed by CMU shoulder press AMRAP to the two minute mark.

Waxjob Hill 7’s

Merkins at bottom, WWII Situps at top. Finish early – alternate 5 Merkins & 5 WWIIs until entire PAX completes the 7’s.

5 Rounds (2 minutes work, 1 minute rest)

10 bench jump ups or 15 step ups followed by CMU Russian Swing AMRAP to the two minute mark.

(Modification: The CMU tended to get very heavy so Bent Rows, Curls, Presses, and Lawn mowers were substituted on some of the 10 total rounds.)

MARY:
Box cutters, Big Boy Sit ups, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs plus one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
The nations supply chain has been severely disrupted due to Covid 19.  That hasn’t gone unnoticed by a patient individual like myself.  My whole working career was spent in manufacturing so I understand the fine balance that exists in getting inventory levels right and meeting delivery targets.  I admit that not all my finest traits have shown through when an item I have ordered takes weeks to receive rather than days I have come to expect.  Recently I was taking to Nadine about an item on order for my truck from the company she works for.  I placed the order in early March and initially was told that it might take 15 to 20 days to receive.  6 weeks after order date she tells me that it will take another 6 or more weeks to receive.  My response surprised Nadine.  I had a little bit of a chuckle, told her that I understood that the entire nation is trying to climb out of a disruptive supply situation, and my light hearted response with her told her that I was not upset about it.  She stopped me in mid sentence just to tell me how much she appreciated my attitude.  Too often she is on the wrong side of a phone conversation from an angry customer.  I told her that I was sorry she had to be exposed to that kind of abuse and we ended our phone time with goodwill coming from both sides.  Actually, she made my day as she felt I had made hers.  Kindness and love isn’t required but it sure makes life more bearable.

The exchange with Nadine reminded me of a verse from 1 Peter 4:8 “Above all, keep loving one another earnestly, since love covers a multitude of sins.”  Our loving God cared enough for us that He sent His Son, Jesus, and Jesus loved us enough to die for us to cover a whole lot of multitudes of sins.  The least we can do while on this earth is recognize this and pass it along in all types of way – even during short phone conversations.

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

War Against A Bear

THE SCENE: Low to mid 40s, perfect morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH (4-ct) x20; Cherry Pickers (4-ct) x8; Little Baby Arm Circles F/R (4-ct) x10 both directions; Imperial Squat Walkers (4-ct) x10

THA-THANG:
Grab CMU and mosey to the tennis courts

Battle Buddy up to fight the WAR this morning

One man bear crawls two widths of the tennis courts than sprints the other two widths, does 10 Burpees, than Bernie back two widths and crawl bear back two widths.

Other man spells WAR with his exercises. Doing WW2 Situps, American Hammers (holding CMU), and Release Merkins. Rep count starts at 10 per exercise and increases by 5 each time around until reaching 30 than stays there. Battle Buddy picks up where other man left off when he gets back.

Mosey back to the Grinder

MARY:
PAX Roulette for 10 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.” Isaiah 40:28-31

We may be physically weary after a workout but these verses are talking about a weariness of the mind, spirit, and our emotions. There are many things that could have us weary, maybe it is our work, our boss, our children, our spouse, or something else. Waiting on the Lord is the answer to all these things that cause us to be weary. We wait on the Lord by spending time reading His Word, just like we are consistent in working out we should be consistent in reading the Bible every day. We wait on the Lord by spending time in prayer. we should pray about the things that have us weary and for others that need to know God. We wait on the Lord by being in fellowship with other believers. We need to have men around us to encourage us and hold us accountable. We need to be part of a local church.

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

Brick by brick

THE SCENE: Low to mid 50s, perfect workout temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 5

LBAC reverse IC x 10

Brick front raises IC x20

Brick lateral raises IC x 10

Brick OH press IC x10

THA-THANG:
PAX grabs two bricks per person and moseys to church parking where they battle buddy up. DORA as follows: one buddy performs 100 Hallelujah Squats with bricks, 100 American Hammers with bricks 2CT, and 100 high plank to row with bricks 2CT. Other buddy takes bricks and Hallelujah Lunges to first median where they perform 10 front raises and 10 lateral raises with bricks. Hallelujah Lunge to next median and perform 15 BBS with bricks behind head or press out in front of chest. Run back and trade off with battle buddy.

Circle up and perform Sally Up with bricks in hands.

Bataan death Indian run around church parking lot where last person in line drops off and performs 5 Brickees, taps last person to drop off, and continues to run to the front of the line. 2 laps completed around parking lot.

Mosey back to grinder with bricks jamming to “Brick House.”

MARY:
BBS with bricks IC x 10

Ring of fire passing one Brickee around the circle while rest of PAX performs high plank, mountain climbers, and Peter Parkers.

Finish out last 15 seconds with LBCs to close.
COUNT-OFF & NAME-O-RAMA
14 HIMS
CIRCLE OF TRUST/BOM:
Easter has come and gone. It’s always been one of my favorite holidays. I’ve always been a very stubborn and found it difficult to forgive others who have wronged me in the past. I think this is why I am drawn to Easter because it is a time for forgiveness. Stripped, bound, beaten and crucified, Jesus called for God to forgive those who persecuted him. In times of distress and during the trials of our own lives, may we have the love and resolve to forgive those who have wronged us.

Jesus died on the cross to forgive all humanity of their sins including past, present, and future sins. Although we are imperfect beings, I think we can draw from this act of love and forgiveness. Jesus calls for us to love our enemies and forgive those who have trespassed against us. May we all put our judgement aside and live into this moving forward and become more Christlike.

We are Easter people. Spread the Good News.

MOLESKIN:
Luke 23:34

“Father, forgive them for they do not know what they are doing.”

ANNOUNCEMENTS:
Drifter moving party Saturday.

Backstage – Guest Q

Note: Backstage from central Illinois was our Q.

BACKBLAST 4/13/21 “BOMB SHELTER”

Warm-O-Rama:

Motivators, Mountain Man Poopers, Tappy Taps, Plank Line Jump Overs (200 yards)

Thang 1:

Conductor Dueling: 2 Pax raced to 10 Blockees while everyone else does whatever exercise is called. Losing Pax does 3 more blockees.

Tree Trimmers
Boot beaters
Over Unders
Curls
Slo Mo Throws
Halo
Turkish Getups
Big Boys

Thang 2:

Murder Kings / Dr Ws
Cusack Carry / T-Bombs-Bear Crab Rolls

Thang 3:

Parcore

Mary:

One Calls
Twerkin-Sun Salutations
10 Reverse Snow Angel Toe Touches
Absolutions

CoT:

When your in the wrong truck you can pretend you’re not, be demanding or admit it and get out. Pretending is Sadclownism. Being demanding (blaning others) is a mid life cridis. Tge most correct thing to do is get out. Thats what F3 is all about! Aye!?

The two-headed monster

THE SCENE: Warm mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH (IC), 8 Imperial Squat Walkers (IC), did a quick mosey through circuit 2 with 5 reps of each exercise, but only two body builders.
THA-THANG:
This was a battle-buddy style beatdown from start to finish. Two circuits were in place, one with CMUs, while the other was running + PT. After AO loop was completed, PAX switched and picked up where left off.

Circuit 1: each Pax had 2 CMU, PT was completed with 1 CMU, farmer carry both CMU 10m to next station:

  • Blockees x10
  • Thrusters x20
  • Curls x30
  • CMU swings x15
  • Tricep extensions x20
  • CMU flutter kicks x50

Circuit 2: Run from AO to Apex, complete AO lab with the following PT nested within:

  • 15 Mountain Man Poopers
  • 15 Diamond Merkins
  • 40 1x Iron Mikes
  • 20 Merkins
  • 20 Jump Squats
  • 10 Body Builders

Modified MARY:
We kept up with the BB theme. One PAX completed the following core work while the other participated in a CMU wall sit. We did this for 10 minutes.

  • 15 Box Cutters
  • 20 1x Peter Parker
  • 15 WWII

COUNT-OFF & NAME-O-RAMA
Scoutmaster, Drifter, Taco, Smoky, Postpone, Veep, Rep Sleepy, Radioshack, Clothesline, Toad, Avocado, Limbo, Swerve, Webelo (2.0), Hellbender
CIRCLE OF TRUST/BOM:
“About thirty years ago there was much talk that geologists ought only to observe and not theorise; and I well remember some one saying that at this rate a man might as well go into a gravel-pit and count the pebbles and describe the colours. How odd it is that anyone should not see that all observation must be for or against some view if it is to be of any service!” — Charles Darwin

I was asked to interpret this quote last Friday. While it’s intended for science, the applicability of this quote has relevance to this time. Every day we make observations, but many times we let them stay as observations. Sometimes this is okay.. but if we extend this quote to our lives today, I think what Darwin is linking is the connection between observation and action. Observations of rocks are useless without taking action into how and why the observations matter. In the same way, F3 nation seeks to inspire HIM who not only can make observations, but transform those observations into actions to make our communities a better place. Let’s not be passive, but instead take a stand for justice and truth in our communities, and inspire others to do the same.

MOLESKIN:

The mumblechatter was high today! Good work everyone.

ANNOUNCEMENTS:
Drifter moving party next week.