F3 Knoxville

Working for the Weekend

THE SCENE: 39 degrees with a windchill of -10 according to some
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25; Tempo Squat x10; Rockette x10; Little bit of this + little bit of that; Grady corns x10

THA-THANG:
Mosey to Bathhouse for an EMOM:

  • 5 pull-ups
  • 10 merkins
  • 15 squats
  • Every-minute-on-the-minute for 5 minutes.

Mosey to smokehouse to grab CMU’s.

CMU Dora. 1st person did the CMU work while 2nd person ran towards tennis courts to do the exercise. Switch and work your way down.

CMU / Run + Exercise

  • Curls / 10 Dive Bombers
  • OH Press / 10 Wide Merkins
  • Single-arm rows (right) / 10 Diamond Merkins
  • Single-arm rows (left) / 10 Hand-Release Merkins
  • Tri-press / 10 Merkins
  • Goblet Squat / 20 Side-crunches (right)
  • CMU Swings / 20 Side-crunches (left)
  • Blockees / 10 Squat-Jumps

We had enough time for a speed round thru some of this again with a shorter run.

MARY:
ABC’s — spelled our ABC’s in capital letters

COUNT-OFF & NAME-O-RAMA
13 HIM.

CIRCLE OF TRUST/BOM:
Philippians 3:17 — “Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.”

21’s and Fellowship

THE SCENE: 32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH

5 windmills 4X

5 Chery pickers

10 LBAC forward and then backwards
THA-THANG:
Mosey over to the rock pile and grab a rock

  • 21’s curls – 7 lower curls, 7 high curls, 7 full movement.
  • 7’s – OHP and burpees – Run to the boat dock and do the burpee
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Tricept extensions and jump squats at the turn about
  • Hold plank wait for the 6
  • 21’s
  • 7’s – goblet squats and V-ups at the end of Bearmuda Triangle.
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Rows and merkins at the bathhouse.
  • Hold plank wait for the 6
  • 21’s
  • Fellowship mosey(TM) back to the AO hold plank to Time.

 

Embrace the Struggle

THE SCENE: Dry, 30ish but felt colder for some reason
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little Baby Arm Circles Forward (4 ct) x 10

Little Baby Arm Circles Backward (4 ct) x 10

Michael Phelps

A little bit of this and a little bit of that for the arms and the legs

Windmills (4 ct) x 10

Some quick stretching while in the windmill position

14th day of the year

14 burpees

351 days to go

SSH (4 ct) x 50 (251 left)

THA-THANG:

Mosey to the rock pile

SSH (4 ct) x 50 (151 left)

Pick a rock

Rifle carry the rock to the flagpole

SSH (4 ct) x 50 (51 left)

Using the loop as a baseball diamond, we have four rep stations – 1st base (corner near the playground), 2nd base (the top near the tennis courts), 3rd base (stinky corner), and Home (the flagpole).

Mosey to 1st base and do 10 reps of the exercise

Mosey from 1st base to 2nd base and do 20 reps

Mosey from 2nd base to 3rd base and do 30 reps

Mosey from 3rd base to Home and do 40 reps

First lap – Curls (running with rock)

SSH (4 ct) x 25 (1 left)

SSH (single count) x 1

Second lap – Squats (without the rock to let our arms rest)

Third lap – Shoulder presses (with the rock again)

Fourth lap – LBCs (without the rock)

Fellowship mosey to the rock pile to return the rocks

Mosey to the AO

MARY:

Mary is usually all about the abs, but the Q is nursing an ab injury (hopefully that’s all that it is).

My dad’s birthday was this week.  He would have been 84 this year.  In honor of him and his 84th birthday, each of the PAX did 84 merkins.

In 45 minutes, the PAX did:

14 burpees

351 SSHs

100 curls

100 squats

100 shoulder presses

100 LBCs

84 merkins

COUNT-OFF & NAME-O-RAMA
9 HIMs struggled together.  Tonka had to leave before the pic.

CIRCLE OF TRUST/BOM:

The saying “what doesn’t kill you makes you stronger” does not come from the Bible, even though a lot of Christians cite it.  It comes from German philosopher Friedrich Nietzsche, who, ironically, did not believe in God.

The saying “God won’t give you more than you can handle” is drawn from 1 Corinthians 10:13, but that verse really deals with temptation, not suffering/struggling.

God does not promise anyone that they won’t suffer/struggle, just ask Job.

So, what’s the point of suffering/struggling?

President Richard Nixon once said that rich people who have it all, who do not work, and who do not struggle “don’t know life because what makes life mean something is purpose, a goal, the battle, the struggle, even if you don’t win it.”

Here is what the Bible does say about suffering/struggling:

“More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.” – Romans 5:3-5.

MOLESKIN:
Prayers for Ribbed’s wife, Submarine and Trunk’s grandmother, and all of our struggles

ANNOUNCEMENTS:

None mentioned

Don’t be Disrupted

THE SCENE: While cold, I only saw two face coverings and 1 pair of mittens 

F3 WELCOME & DISCLAIMER: Did this. 

WARM-O-RAMA:

Standard Blindside-y Warmup things were done (included 5 Burpees on your own 2x)

THA-THANG:

3 Stations. 4 Groups. Bump-n-Run Time! 

Round 1: Complete “Kraken Lap” in between each exercise. Each station was done once.

  • 21s Curls @ AO
  • Incline/Decline Merkins @ BathHouse
  • V-ups @ Trail Head 

5 Burpees on your own after Round 1 

Round 2: Go straight from one station to the next, bumping that group to the next station. Two times around. 

  • 10 OHPress; 10 Tris; 10 Rows –Rinse and repeat @ AO
  • 10 Shoulder Taps (Incline, Decline, Regular) –Rinse and repeat @ BathHouse 
  • Flutter Kicks @ TrailHead  

5 Burpees on your own after Round 2 

Fellowship Mosey to the Tennis Court. 

11s Sideline to Sideline. Squats and Merkins (Mix in Wide, Diamond, and other types of Merkins)

Fellowship Mosey to AO

5 Burpees on your own

((25 Burpees as a result of there being no Shovel Flag at the AO this morning))

MARY:

SWB → Stretching with Blindside 

COUNT-OFF & NAME-O-RAMA

9 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

The New Year is a great time for resolutions, reinventions, and the start of new routines, diets, and commitments to exercise. I spent Saturday doing attending TruckStop, a PreRuck at Asylum, the Beatdown at Asylum, and the Polar Plunge in Townsend. After all of that, I still only made 3 small little tally marks in my accountability journey for 2022. It seemed like a whole lot of work for 3 little lines in my 50-page notebook. We are less than a week into 2022, do not let The Disrupter mess with progress. Do not let The Disrupter turn you away from your goals for one mistake, for one setback. 

steadfastness at the Dogpound

THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 10x count squat

1 burpee

5 Cherry pickers

50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins

  • 100 Squats
  • 200 SSH 4x
  • 300 Man makers

we got about 15 minutes into man makers, and I audibled.

 

Fellowship mosey back to the AO

MARY:

  • 32 hello dollys
  • 13 box cutters
  • 5 cobra-kis
  • 5 burpees
  • 20 V-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline