F3 Knoxville

Tag: Wanderer

Intentional Descending Ladder

THE SCENE:
15 degrees but no wind this time.

F3 WELCOME & DISCLAIMER
Properly administered.


WARM-O-RAMA:

  • Run in place
  • High knees
  • Heel Kicks
  • Tempo Squats
  • Tempo Merkins
  • Cherry Pickers

THA-THANG:
After warmups, grabbed a coupon and moved to the parking lot by Hardin Valley Shops.
Descending Ladder – Complete the exercises by doing the reps for each exercise. When done, do a short run around the building. Take the largest exercise off the top and do the list again. Rinse and repeat removing an exercise each time.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extensions
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 BBS
  • 12 Squats
  • 11 Baby Arm Circles (both ways)
  • 10 Step-Ups
  • 9 Toe-Merkins (Step-ups)
  • 8 Freddie Mercurys
  • 7 SSH
  • 6 Curls
  • 5 Merkins
  • 4 Lunges (each leg)
  • 3 Overhead Press
  • 2 Jump Squats
  • 1 Burpee

MARY:

No show today

CIRCLE OF TRUST/BOM:

This week is a weird week. Sitting between Christmas and the New Year. The challenge is for us to take advantage of this week and be intentional. Your schedule might be different, family is in town, vacation days from work, etc.

When Jesus was a young man, there was a story about him getting lost from his family. His parents went looking for him for 3 days. They eventually found him in the temple and after questioning him, his response was “Why were you looking for me? Did you not know that I must be in my father’s house?”

Even from the beginning he was very intentional and knew what his purpose here on earth was. May we take advantage of our opportunities and the time we have also.

 

The Real Santa

THE SCENE: 28 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Side straddle hop in cadence 20

THA-THANG:
Grab a CMU do 20 curls, 20 squat to shoulder throws with CMU.
Return CMU and do 1 BDE Burpees (Burpee, Bonnie Blair, Squat)

  • Mosey to JUCOmanjaro
  • Srint from the bottom to the Cul De Sac
  • Bernie 2 spaces
    5 BDE Burpees (Burpee, Bonnie Blair, Squat)
    10 Merkins
    15 squats
    20 flutter kicks
    Rinse and Repeat to the top
  • Mosey throught the woods to the water towers and regroup
  • Mosey down Valley Vista and back to the flag.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
It’s easier to prepare children than to repair a broken man.

ATTENTION TO ALL PARENTS WHO NEED TO TELL THE TRUTH ABOUT SANTA 🎅
Son: “Dad, I think I’m old enough now. Is there a Santa Claus?.”
Dad: “Ok, I agree that your old enough. But before I tell you, I have a question for you. You see, the “truth” is a dangerous gift. Once you know something, you can’t unknow it. Once you know the truth about Santa Claus, you will never again understand and relate to him as you do now. So my question is: Are you sure you want to know?”
Brief pause…
Son: “Yes, I want to know”
Dad: “Ok, I’ll tell you: Yes there is a Santa Claus”
Son: “Really?”
Dad: Yes, really, but he’s not an old man with a beard in a red suit. That’s just what we tell kids. You see, kids are too young to understand the true nature of Santa Claus, so we explain it to them in a way that they can understand. The truth about Santa Claus is that he’s not a person at all; he’s an idea. Think of all those presents Santa gave you over the years. I actually bought those myself. I watched you open them. And did it bother me that you didn’t thank me? Of course not! In fact it gave me great pleasure. You see, Santa Claus is THE IDEA OF GIVING FOR THE SAKE OF GIVING, without thought of thanks or acknowledgement.
When I saw that woman collapse on the subway last week and called for help, I knew that she’d never know that it was me that summoned the ambulance. I was being Santa Claus when I did that.”
Son: “Oh.”
Dad: “So now that you know, you’re part of it. You have to be Santa Claus too now. That means you can never tell a young kid the secret, and you have to help us select Santa presents for them, and most important, you have to look for opportunities to help people. Got it?”
Help each other this Christmas🎄🎅 and…be kind ❤💕

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dec 21st Sunrise Hike. Guardrail plans to pick up any Juconians that are interested and meeting Rainbow and the Asylum crew at the Asylum.

Some Pain, Some Reflection

THE SCENE: Dark (obviously), dry, calm and mid-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

Grasshopper IC x 10

Sun gods (all arms) IC

Harry Rockets IC x 10
THA-THANG:
Welcome to my third anniversary…when I joined I had the pleasure of joining Trolley’s deck-of-pain.  Since then, I inherited the deck and we will keep that going.

We will take turns drawing from the deck and touring campus to perform the workouts.  The kicker is to push yourself in the mosey to each location (not quite a jail-break).

  • Upright merkins – maintenance center
  • Reverse bear crawl up the stairs at the library
  • Burpee-broad jumps at the performing arts center
  • Pull ups at the rec-center
  • CMU carries up the stairs at the rec-center
  • squatted side-shuffles in the 05 parking lot
  • 30 lunges at the pond

Various exercises while we wait for the six after each interval.

30 dips on the guardrail

Jailbreak back

MARY:
Dealers choice – hello dolly’s, BBS, LBCs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does this holiday season and specifically Christmas look like for you.

It may be a time of hardship and sadness because of a loss in the family, which breaks some tradition…

It may be easy to think about the self enjoyment of a break from work…

It may be all focused on the presents and what we want out of it…

We need to remember that it’s an opportunity to give or help others that may be in need.  We need to remember why we celebrate this time of the year and what Jesus has done for us.

Also, it’s the perfect time to start a new tradition, relax, reset your mental state.  I’ve been reading the Bartholomew’s Passage book with the kids to get them in the habit of reflecting this season and while it may be hard to corral the kids at times, I’ve seen improvement in their desire to read it and remove some of the consistent materialistic attitudes.

Spend time with your families and take care this holiday season!
MOLESKIN:
ANNOUNCEMENTS:
Coffeteria…Who’s got Monday..??

Round and Round We Go

THE SCENE:  42 and clear.
F3 WELCOME & DISCLAIMER:  Skipped!
WARM-O-RAMA:

  • Push the block up
  • Let the block pull you down
  • Grady corns
  • Seal squats
  • CMU merkins
  • Stretch OYO 30 seconds

Bear crawl to line 1, 20 merkins then plank.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Crab walk to line 3.

 

THA THANG:

Grab a block…

16 stations.  Perform exercise at the station and move to the next clockwise.  Every 2 minutes a timer will sound – when it sounds, run a lap around the house.  Remember your location and rep and count!  When you return from your lap, pick up where you left off.

Stations were;

  1. 20 Heavy lunges (10 each side)
  2. 40 Shoulder Presses
  3. 30 Heavy LBC
  4. 20 Bobby Hurley
  5. 40 Triceps
  6. 20 BBS with press
  7. 20 Thrusters
  8. 40 Curls
  9. 20 Good mornings
  10. 10 Heels to Heaven (4-ct)
  11. 10 Burpee jumpovers
  12. 25 CMU Swings
  13. 20 Heavy Freddy (4-ct)
  14. 10 Plyo Merkins (10 each side)
  15. 25 Goblet squats
  16. Colt 45

MARY:

PAX choice for the last 2 minutes

CIRCLE OF TRUST/BOM:

When a man has the courage to talk about his struggle, we don’t owe him acceptance.  We owe him something far better – alliance.  We become his allies in battle.  There is zero condemnation – because each one of us has garbage in our heart that we are fighting against.  We don’t accept where he is – we challenge him to be better.  That is iron sharpening iron.

Proverbs 27:17, “Iron sharpens iron, and one man sharpens another.

Proverbs 27:5-6, “Better is open rebuke than hidden love. Faithful are the wounds of a friend…”

MOLESKIN:

From Tooth Fairy, (paraphrased)  It’s hard to be transparent about struggles because society/culture tells us to just ‘man up’.  Let’s father our children better than that – so they can grow up to be emotionally vulnerable in a healthy way.

Aye!!

PRAYERS / ANNOUNCEMENTS:

Prayers for Mrs. and Baby Spotter.  Praise for Stitch’s mom.  Prayers for Shrubbery and Wagon Wheel.

Dragons, Christmas and Lazy #4

THE SCENE: 40’s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chair – Stretch version
  • Baby Arm Circles Forward/Back
  • Tempo hand release Merkins

THA-THANG:
Mosey to the coupon pile. Stop on the way for a welsh dragon in honor of Lil’ Spice. May health return quickly.

Arrive at the coupon pile for in time for the 12 Days of Christmas:

  1. Burpee
  2. Thruster
  3. Coupon Swing
  4. Pull Ups
  5. Imperial Squalkers
  6. Goblet Squat
  7. Merkins
  8. Heels to Heaven
  9. Bent over Rows
  10. Big Boy Sit-ups
  11. Lunges ea.
  12. 1200m Run

Notes:
Pullups at 4 was a lot. Consider moving to 1. The run up the hill is a nice reset after a round and I can’t even do 4 pulls on a good day….. 😏

MARY:
Didn’t show today. Timing was impeccable. 👌

CIRCLE OF TRUST/BOM:

Little Known Facts about Laziness #4

First a quick review:
Laziness #1
Laziness #2
Laziness #3

#4 They can’t make lemonade…

We have an expression, when life gives you lemons… make lemonade! The idea is grow where you’re planted, make the most of your situation, be content, etc.

Consider this verse:

Whoever is slothful will not roast his game, but the diligent man will get precious wealth.

— Proverbs 12:27

This this guy has the game, but it’s raw. He won’t roast it. I’d hate to hear his kids at that dinner. So close…

Another verse to consider:

The sluggard buries his hand in the dish; it wears him out to bring it back to his mouth.

— Proverbs 26:15

Wow, what a picture. He has food, it’s prepared (at least he’s gotten further this time), it’s in the dish, his hand is in the dish but it’s just too much. Can’t get it to his mouth. Don’t even ask him to chew. It better be soup for this guy.

Obviously this is being a little extreme with a touch of sarcasm. Be careful not to dismiss this as not you. The challenge is to consider your life, thoughts and motives. Are you this guy? Am I this guy?