F3 Knoxville

Tag: Yosemite

Luck be a Lady Tonight

THE SCENE: 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X10

Cherry Pickers X5

Windmills X5

Mosey loop
THA-THANG

10 blockees then roll dice

1- run loop

2- 50 hop kicks

3- 50 rows

4- 30 overhead presses

5- 50 box jumps

6- 50 curls

Switched to 10 gauntlet Squats halfway through

MARY:
LBCs

Superman Banna

Pax Roulette
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:
“Pressure is a privilege. It means someone believes in you. And it gives you the opportunity to do something extraordinary.” – Tim S. Grover
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fireworks in Springbrook

THE SCENE: It was fine. Not too terribly hot, but still thick enough air to get the sweat flowing pretty steady.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 8, 20 Merkins, 8 Cherry Pickers, 8 Piano Keys, 20 Squats

THA-THANG:
In true Alcoa style, we ripped off Maryville’s fireworks. This time it was more metaphorical.

Starting at the pavilion, do these three exercise with 11 reps:

  • Bench Walks
  • Derkins
  • Box Jumps

Then head out to a station, do the work there, and return to repeat the first three exercises before going to the next station. The stations are:

  • Jog to troll bridge and sprint back
  • Jog to bottom of the path hill and lunge back up to the blue library box at the fork in the trail
  • Bear Crawl to the pull-up bars, 11 pull-ups, jog back
  • Jog to Waxjob hill and Bernie it 11 times (this sucked by the way)

MARY:
Some heals to heaven, body builders, crunches, leg touches, flutter kicks

COUNT-OFF & NAME-O-RAMA
7 PAX and a Webelo sighting

CIRCLE OF TRUST/BOM:
It took me a bit of rambling to get there, but the main point came out pretty good at the end and it was this:

Other people worked hard and sacrificed to earn your freedom. It’s not a guarantee, so we need to find ways to invest time in earning that freedom for those who come after us. Freedom is to be enjoyed, but like all good things, it has to be stewarded and maintained.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Convergence on the 2nd! Breakfast at Drifters on the 9th. Beer Mile at Moses’s on the 16th.

B.O.M.B.S Away

THE SCENE: Pleasant and cool. Sunrise was awesome. A little breezy for the flags.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH (15 in cadence)
  • Tempo Squats (10 in cadence)
  • Merkins (10 single count)
  • OHC (10 in cadence
  • Run Apex Loop

THA-THANG:
B.O.M.B.S Away – Partner workout

Pax 1 – Run Apex Loop

Pax 2 – Do exercise

Rotate after Pax 1 finishes run. Continue through exercises.

  •  Burbees – 50
  • Over Head Claps – 100
  • Merkins – 150
  • Big Boy Situps – 200
  • Squats – 250

MARY:
Some “approved of” stretching.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 – If anyone is in Christ he is a new creation. The old has passed away, the new has come.

There is a difference between shame and guilt. Shame isolates us. Guilt draws us closer to the Father. In Christ we are made new.
MOLESKIN:
ANNOUNCEMENTS:

Sorta like hot yoga

THE SCENE: Felt kinda warm. Sauna-ish. Lot of moisture.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All 4ct in Cadence: 20 SSH, 15 Knee Taps, 10 Imp Walkers, 5 cherry pickers. 

THA-THANG:
Slingshot to Mount Suckmore: Partner 1 carries 2 CMUs toward mount suckmore. Partner 2 does 10 burpees and then runs to catch partner 1. Switch jobs then rinse and repeat.

At Suckmore: reps are 5, 10, 15, 20, 15, 10, 5 (if you can make it that far). Curls and CMU swings at the bottom. Big Boy Sit-ups and 2ct Knee taps at the top.

MARY:
Run back to AO. At AO Block overhead for 20 4ct Flutter kicks, 20 4ct hello dolly, 20 4ct superman, 20 4ct squats. 

COUNT-OFF & NAME-O-RAMA
11 PAX

CIRCLE OF TRUST/BOM:
3 seemingly unrelated things: My Dad, My Mailbox, and Aristotle.

My Dad. My Dad is a really hard worker, and there were many a day where he was working long hours at a labor intensive job and would come home and put in even more hours of back breaking work on various things around the house to make it so we could live a good life. I’m super grateful and learned more from him and internalized those lessons probably even more than he realizes. For example, I worked all day on a dang mailbox this weekend.

My Mailbox. It seemed like every single step of putting this mailbox together was thwarted in one way or another. Even stuff that used to work kept breaking down and I don’t know why. So I had to problem solve almost every step. And even though I didn’t do it exactly the way my dad would do it, upon reflection, I see a lot of his lessons helping me get the job done and sticking with it until it was finally done.

Aristotle. For all the virtue of my Dad’s work ethic, there were some points where he takes it too far. He still has a hard time turning it off. He often has literal beaver instincts and cannot rest until he’s fix this thing or other and often over fixes it to the Nth degree. That’s why Aristotle comes to mind. He said that ever virtue lies between two vices. There is the vice of slothfulness and then the vice of overworking yourself. There were many times that my Dad lost out on really good family opportunities because he simply couldn’t set aside his work. I find myself slipping into that too. Letting projects so consume me and frustrate me that everyone in the family feels my frustration and can’t have a good time.

I think we all need to take a lesson from these 3 things. 1) perseverance is needed and best learned from those willing to endure suffering with us and for us. 2) use the lessons our parents gave us and pass them down to the benefit of the next generation, even if that means they are simply able to put a mailbox together. 3) find the amount of work and the amount of rest that is appropriate for you, your situation, and your family. Work is important, but it isn’t everything.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Don’t forget about the July 2 convergence and the 2.0 workout on June 25 at 8:15am at the Bombshelter.

Didn’t feel like running

THE SCENE: Extra moisty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, tempo squats, side by side merkins
THA-THANG:
6 total movements laid out down the grinder. Complete the circuit and run the short loop.

10 single leg lawnmower pulls w CMU

20 WW2s

30 side by side merkins

40 LBCs

50 Squats

60 each curls and skull crushers

We got two rounds in then played PAX roulette with CMUs

MARY:
Ain’t nobody got time for Mary this morning
COUNT-OFF & NAME-O-RAMA
Espy, hydrant, drifter, Yosemite, nailed it
CIRCLE OF TRUST/BOM:
God gave us loneliness so that we would pursue Him. Don’t satisfy your loneliness with cheap fixes, spend time with the Lord instead. (Got this from a book we are studying called The Voice of the Heart by Chip Dodd)
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on 7/2. Be there!