F3 Knoxville

Tag: Woodshack

You’ve been…… Thunderstruck!

THE SCENE:

Clear, 50ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Squats x15 IC
  • Arm Circles x20 each direction

THA-THANG:

  • Mosey to Mt. Crumpet
  • 7’s on the hill. Dry docks at top, Hurpees at the bottom
  • Mosey back to grinder
  • On one side – Squats, Iron Mikes, Calf raises (Start with 2,4,6,8, etc…) Lt. Dan over to other side of grinder
  • Other side – Pull ups, Derkins, Drips (2,4,6,8, etc…) Slide drill (squat position, lateral slide) in zig zag back to other side, repeat

MARY:
THUNDERSTRUCK!

  • Plank for entire length of “Thunderstruck” (by AC/DC of course) *roughly 5 minutes*
  • Merkin every time you hear “thunder” or “thunderstruck”
  • Should taps during guitar solo
  • Profusely sweat and tremble accordingly

COUNT-OFF & NAME-O-RAMA
14 PAX— 1 FNG, Taser!
CIRCLE OF TRUST/BOM:

I shared a story in which I was very close to death at 14 years old. And through God and a miracle, I am here today.

Cherish your time you have to spend with your friends and family. You never know which day may be your last, so try to make sure you leave everyone with a positive impact when you interact with others. Keep a smile on your face and leave with a good impression.
MOLESKIN:

ANNOUNCEMENTS:

Looking Back

One comment

THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  Locomotive Breath by Jethro Tull

  • Baby arm circles – 20x both rotations
  • SSH 20x – 4 count
  • Tempo Squats – 20x
  • Tempo Merkins – 20x
  • Imperial Squat Walkers – 20x

THA-THANG:  Whipping Post by The Allman Brothers Band Live at the Fillmore East

  • Indian run to Mt. Crumpet (2x sprint to front)
  • Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
  • Mosey to fountain center – 10 dips, 10 merkins, times two reps
  • Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
  • Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back.  (Two repetitions.)

 MARY

  • Hello Dolly’s in cadence 20x
  • Leg lifts/box cutters on command
  • Bicycles
  • Superman/Banana
  • Little baby crunches

COUNT-OFF & NAME-O-RAMA
17 including FNG “Tinkle” and renamed PAX “Pup”
CIRCLE OF TRUST/BOM:
I read my response to an email chain with a former boss from April 17, 2003.  Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home.  In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently?  Do you find joy in the here and now?

What we make of life is mostly above our shoulders.  How much better would it be if we let our hearts rule!  How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing.  Parents are teachers, bosses, and friends to them but the emphasis must be on the first two.  They can find friends elsewhere but they can’t find other parents.  What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past.  Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it.  Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3.  I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this.  I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3.  I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP February 24, 2018

AUDIBLE

THE SCENE: Mid 20’s with snow on the ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15
  • Mountain Mule Kicks x 15 (kick legs Back and up landing right leg forward then switch, then kick again landing left forward and switch. That’s 1.) x 15
  • Cherry Pickers x 10
  • Arm Circles x 10 each way

THA-THANG:

Mosey to Mt. Crumpet doing Thruster Merkins at each light post increasing by 2 each time.

Battle buddys. Buddy 1 bear crawls to the tree and moseys back down, buddy 2 doing Bernie hops up to cone (1/2 way), run back down to do 30 calf raises, repeat until buddy 1 comes back then switch. 6 rounds.

Mosey to circle around the fountain.

  • CMU Dips x 30 (legs fountain)
  • CMU Single-leg Goblet squat x 15 each leg

2 rounds.

Suicides back to Pavalon running forward 2 posts and back 1 touching the ground each post.

  • Decline Merkin x 20 legs on table top
  • Balance lunge x 20 each leg
  • Lunge across grinder, run back

2 rounds

MARY:

  • Hundreds
  • Single leg touch x 15 each side
  • ABCs
  • LBC to cash out

COUNT-OFF & NAME-O-RAMA
14 including FNG “Calf”
CIRCLE OF TRUST/BOM:

The Values and Conscience of a Leader

How are we to respond to others who hold values different from our own? That’s the issue of Romans 14. Paul speaks in this passage not of eternal issues or absolute truths, but about “gray areas”—subjects that are questionable and maybe even fuzzy. Christians can differ on these issues and still be part of the same organization. On these issues, no scripture declares an unequivocal right or wrong. Note Paul’s counsel for situations like this:

Be open, not condescending (vv. 1–3).

Remember that everyone answers to the Lord, not to you (v. 4).

Cling to your own convictions (v. 5).

Whatever your values, your motive should be to please God (vv. 6–9).

You are ultimately accountable to the Lord (vv. 10–12).

Do not cause anyone to stumble (v. 13).

Don’t let others impose their values on you, and vice versa (v. 14).

Make love your highest aim (v. 15).

Major on the majors and minor on the minors (vv. 16–18).

Pursue peace and adding value to people (v. 19).

Don’t destroy anyone by imposing your values on them (vv. 20–22).

Anything is wrong that is not done out of personal faith (v. 23).

MOLESKIN:

ANNOUNCEMENTS:
CSAUP February 24

Track Work

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

  • 15 Overhead Ruck Presses
  • 20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side.  Do 1 merkin pull ruck to under body to left side).
  • 20 Squats
  • 1 Lap around the track

4 Rounds:

  • 15 Ruck Curls
  • 15 Ruck Swings
  • 10 Lunges each leg
  • 1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane.  Bear crawl half-way up Lover’s Lane, Bernie the rest.  Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles

Granite rock

THE SCENE: 34 degree, HOT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC x2, Squats x20, Merkins x10 IC,
THA-THANG:

  • Mosey over to the playground for pull ups and 11’s(LBC and RBC)
  • “run this way” QIC runs a little, you run a little, shuffle some, you shuffle some, lunge a bit, you lung a bit, all the way to the bridge.
  • Everybiody knows G6 but they dont know he has his own song. They do now! Pax holds plank during the entire song, each time song mentions G6 do a merkin…..
  • Mosey to the Amphitheater for SUPER 11’s. Box Jump Burpees starting at 1 going to 11, Run up to the top and do 1 banana up to 11 bananas. Harder than I thought 🙂
  • Jail break back to the AO, out of time!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
11 inc 2 FNG Big Dipper and BITCOIN!
CIRCLE OF TRUST/BOM:
Smooth granite rock that I had. Probably took 1,000-2,000 years for this rock to get smooth rumbling and tumbling in the ocean. NOTHING is perfect, but we as granite rocks can get smoother/BETTER by rumbling and tumbling thorugh life getting better, embracing the suck, staying out of our comfort zone. Dont become stagnant!
MOLESKIN:
Be consistent and stay out of your comfort zone
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.