F3 Knoxville

If

THE SCENE: 73° and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpee Warmup

Do 1, then 2, then 3, etc.

We went up to round 6.

THA-THANG:

Moses’ Ladder Workout.

Do station 1 run to station 2 then run back to start. Run through doing stations 1 and 2 on the way to the third station and then all the way back to start. Continue in this fashion adding a station on up to the 8th. Once at the top go back down the ladder subtracting a station from the beginning each time.

@Bathroom Wall – 3 Balls to the Wall or 30 Dry Docks

@Scrapyard – 5 Pull-ups or 10 Inverted Rows

@Y in Path – 10 Burpees

@Trash Can – 15 WWIIs

@Next Intersection – 20 Iron Mikes single ct

@Grinder Steps – 25 Merkins

@1/2 way to sidewalk – 30 Low Peter Parkers single ct

@Sidewalk – 35 Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:

“If-” by Rudyard Kipling

If you can keep your head when all about you

Are losing theirs and blaming it on you,

If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

And yet don’t look too good, nor talk too wise:

 

If you can dream—and not make dreams your master;

If you can think—and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two impostors just the same;

If you can bear to hear the truth you’ve spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

And stoop and build ’em up with worn-out tools:

 

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

And never breathe a word about your loss;

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: “Hold on!”

 

If you can talk with crowds and keep your virtue,

Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much;

If you can fill the unforgiving minute

With sixty seconds’ worth of distance run,

Yours is the Earth and everything that’s in it,

And—which is more—you’ll be a Man, my son!

MOLESKIN:
Solid beatdown. Counting the warmup we did 101 Burpees. I think some of us made it about halfway back down the ladder.
ANNOUNCEMENTS:

Words

THE SCENE: Dark, wet, cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
. Imperial Walkers, Tempo Merkins, Kahzak Squats, Mtn Climbers, High Knees, Skips

  • THA-THANG: 5 stations, 3 min. at each station, 3 cone suicide between each, short Mosey after completing all stations, then do it again
  • Station 1.
  • 20 BBS
  • 20 Peter Parker (2ct)
  • 20 Bridge Marching (2ct)
  • 20 J-Lo (plank, hip dip, 2ct)
  • 30 LBC
  • 20 Superman
  • Station 2.
  • 5-8 pull ups
  • 10 knee tucks
  • 10 assisted piston squat (5 per leg)
  • 5 slow-release hangs
  • 25 Merkins
  • Station 3
  • 20 CMU Goblet Squats
  • 10 Water pumps per leg
  • 10 Step ups with CMU (per leg)
  • 10/leg shoulders-high hip thrusters
  • Station 4
  • Crazy 8 Curls
  • 20 Upright Rows
  • 15 Dips, CMU on legs
  • 15 lawnmower per arms
  • 20 incline merkins (bench or CMU)
  • Station 5
  • 15/leg Single Leg Dead Lift
  • 10 Burpees
  • 20 lunge twist with CMU (10 per leg)
  • 30 Calf Raises (10 each: toes out, toes neutral, toes in
    MARY:
    None
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Two great Proverbs about using our words are found just a couple of verses apart in Proverbs 12.

  • 12:16  Fools show their annoyance at once, but the prudent overlook an insult.      Sometime we don’t need to say anything at all, just ignore the slights and insults that are passed our way.
  • 12:18 The words of the reckless pierce like swords, but the tongue of the wise brings healing.      When we do choose to speak, let’s speak words that bring healing to the hearers, not wounds and pain.

    MOLESKIN:

    ANNOUNCEMENTS:

Needed

THE SCENE:  40 degrees F, 69% humidity, dark with clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Inch worms

30 second planks: High, low, John Trivolta’s left and right, rear

Glute Marches
THA-THANG:

  • With two CMUs, one held high and the other low, perform reverse lunge to step up (5/leg).  After that perform single leg Romanian Dead Lifts (8/leg).  Do three total rounds and plank until all HIMs are complete.
  • Push – Pull Ladder:  8 to 1 pull ups or inverted pull ups, 16 to 2 merkins.
  • Four Rounds: 5x CMU Curtsy Squats, 4x Burpee broad jumps, 3x grinder laps.

MARY:
20x Flutter kicks, 20x box cutters, 50x LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs including Spooks (Travis Elkins) from Fredericksburg, VA.
CIRCLE OF TRUST/BOM:
Jude 24-25:  Now to him who is able to keep you from stumbling and to present you blameless before the presence of his glory with great joy, to the only God, our Savior, through Jesus Christ our Lord, be glory, majesty, dominion, and authority, before all time and now and forever.  Amen.

This should be our reason for assurance and hope.  Live it.

MOLESKIN:
Prayers for Fins mom (health) and for Espy’s family (death of his dad).
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

12 Daze

THE SCENE: 46 degrees F, 90% humidity,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

One SSH
THA-THANG:
Mosey to Mt. Crumpit with CMU gift in hand. From the base of Mt. Crumpit run to the first Daze and do the exercise with CMU.  Run back to base and do the first Home Base exercise.  Run to second Daze and do that exercise plus the first one.  Run back to base and perform second exercise. Continue till all 12 Daze are completed (all 12 are performed at the last Daze) and all Home Base is complete.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (4/side)

5x CMU Swings

6x Goblet Squats

7x Upright Rows

8x Triceps Extensions

9x Curls

10x Lawn Mowers (per arm)

11x Bent Rows

12x Dips

 

Home Base Exercises  (12x Each)

  1. Dry Docks
  2. Iron Mike Squats
  3. Body Builders
  4. WWII Situps
  5. Shoulder Taps (4 ct)
  6. Squat Jumps
  7. SSH (4 ct)
  8. Plank Jacks (4 ct)
  9. Box Cutters
  10. Merkins
  11. Flutter Kicks (4 ct)
  12. Mountain Climbers (4 ct)

(Note:  Most completed the first 10 or 11.  All were gathered together at the 12 Daze and completed the exercises in cadence before heading back to the AO.)
MARY:
No time for Mary today.  Actually ran 4 minutes over time.
COUNT-OFF & NAME-O-RAMA
13 HIMs bearing CMU gifts
CIRCLE OF TRUST/BOM:
What does this time of year bring to your mind?  Past gatherings with family and friends? Reminders of favorite gifts received when you were young?  The excitement you had when you saw your wife or children open a special gift you gave them?  I certainly have those memories.

There is another memory I have and it comes to me every time I hear or sing Silent Night.  Back in the late ’60s and early ’70s, Bob Hope would take a USO show to the soldiers in Vietnam.  It was his way of bringing joy to a desperate place; his way of giving back to those who were giving so much for us back home. It was about two hours of comedy, song and dance, and beautiful women for the GIs to enjoy.  And did they ever enjoy the time.  The looks on their faces told it all.

As tradition had it, Bob Hope ended each show with clips from the several locations they visited.  That clip was a montage of the singing of Silent Night.  It was hard to keep the tears from flowing – from me or from the military personnel in the audiences.  It is a scene I will never forget.

All of this reminds me of the verse in Luke that captures the feelings of Mary on that first night of Jesus as a baby.  The shepherds had appeared at the manger and told Mary and Joseph all that the angels had told them about the child.  Luke 2:19 “But Mary treasured up all these things, pondering them in her heart.”

We need to do the same. We need to ponder the beauty of God’s gift of His Son.  The gift that is our only way to everlasting life with God.  And if we haven’t done a good enough job of it, we need to provide those experiences with the ones we love so they can treasure up and ponder for years to come.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifter’s on Saturday, December 28th.

Play in the Park

THE SCENE: Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 50
THA-THANG:
Kraken on Crumpet with only 4 exercises repeated. Shooting for 2.5-3 laps.

Push-ups x 20

Iron Mikes x 20

WW2s x 20

Squats x 20

Mosey to Plateau of Pain.

Route 66 on Plateau of Pain.

Burpees

LBC 4-ct

Dry docks

Flutter kick 4-ct

MARY:
Increasing Burpee Sprints on the Grinder
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
22 veterans commit suicide each day. During the holidays it can be a tough time for everyone. Reach out to anyone you know who is alone especially veterans.
MOLESKIN:
We got about 3 laps on the Kraken which equaled 120 reps per exercise. On the Burpee sprints we got up to 4.
ANNOUNCEMENTS:
Breakfast at Drifters next Saturday