F3 Knoxville

Hello Hurricane

THE SCENE: Steady, soaking rain, but 67 degrees so it was plenty warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH IC
5x Cherry Pickers IC
10x Tie Fighters IC each way
15x Imperial Walkers IC
10x Tempo Cossack Squats IC
20x Mountain Climbers IC

THA-THANG:

Mosey to the speed bump at the bottom of the Matterhorn.
4 cones are set up for a Quarter Pounder with Cheese:
Mosey to first cone, 25 merkins, mosey back for 5 burpees
Mosey to first cone, 25 merkins, second cone, 50 squats, mosey back for 5 burpees
Continue on, adding 75 single-count mountain climbers at the third cone, then 100 single-count SSH at the top.
Rabbits added sets of 5 pullups and 20 BBS.

Mosey to the stairs by the dock. 5 trips up both sets of stairs. After the fifth trip up, continue up to the rock.

Back-To-Front run back to the AO

MARY:
25x LBCs IC
20x Gas Pumpers IC
15x Side Crunch (each side) IC
4 rounds of Row your Boat
And, because Bowflex didn’t think his crotch was wet enough…
10x Superman Swim IC

COUNT-OFF & NAME-O-RAMA
8 men got better and wetter togetter this morning.
CIRCLE OF TRUST/BOM:
John 13:34-35:
A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.

“One another” doesn’t just mean the people in your circle, it means everyone. Think of someone in your life that is difficult to love, and find a way to show the love of Christ to them today.

MOLESKIN:
Hello, Hurricane! Second Switchfoot of the week.

ANNOUNCEMENTS:
Nov 7th – Convergence and 5th anniversary celebration!

New Blocks on the… Block

THE SCENE: A fine day to be at the Asylum. Mid 60’s and fairly clear. Parking lot is starting to get messy with leaves though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Tempo CDD x10 IC
Imperial Squat Walkers x15 IC
LBAC fwd x20, bwd x15 IC
Mountain Climbers x20 IC

THA-THANG:
Got some brand-spankin’-new CMUs today courtesy of Code Brown… Time to break them in a little.
Today we have a sort of reverse Dora. Partner up, one PAX does moving exercise while the other does specified reps of stationary exercise. Then switch.
After each PAX has done the exercise twice, advance to the next exercise.

10 Bus Drivers – Mosey with block
15 Blockees – Bear crawl with block
20 V-ups – Rifle Carry
25 Derkins – Weighted Duck Walk
30 Squats – Murder Bunnies
35 Curls – Twist Lunge

MARY:
Just enough time for American Hammers x20 IC
COUNT-OFF & NAME-O-RAMA
6 PAX today, no FNGs
CIRCLE OF TRUST/BOM:
Read the lyrics to Switchfoot’s song Where I Belong. This has been resonating with me for the last couple of days…

Feeling like a refugee
Like you don’t belong to me
The colors flash across the sky

This air feels strange to me
Feeling like a tragedy
I take a deep breath and close my eyes
One last time
One last time

Storms on the wasteland
Dark clouds on the plains again
We were born into the fight

But I’m not sentimental
This skin and bones is a rental
And no one makes it out alive

Until I die I’ll sing these songs
On the shores of Babylon
Still looking for a home
In a world where I belong

Where the weak are finally strong
Where the righteous right the wrongs
Still looking for a home
In a world where I belong

Feels like we’re just waiting, waiting
While are hearts are just breaking, breaking
Feels like we’ve been fighting against the tide

I wanna see the earth start shaking
I wanna see a generation
Finally waking up inside

Until I die I’ll sing these songs
On the shores of Babylon
Still looking for a home
In a world where I belong

Where the weak are finally strong
Where the righteous right the wrongs
Still looking for a home
In a world where I belong
A world where I belong

This body’s not my home
This world is not my own
But I still can hear the sound
Of my heart beating out
So let’s go boys, play it loud

And on that final day I die
I want to hold my head up high
I want to tell you that I tried
To live it like a song

And when I reach the other side
I want to look you in the eye
And know that I’ve arrived
In a world where I belong
In a world where I belong
In a world where I belong
Where I belong
Where I belong
Where I belong

Where I belong

ANNOUNCEMENTS:
Nov 7: convergence and 5 year celebration!

Embrace the Earth

THE SCENE: Low 50s, light rain off and on.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x5 IC
LBAC fwd, back, overhead claps all x15 IC
Hindurkins x10 IC
Cobra Merkins x5 OYO
Cossack Squats x10 IC

THA-THANG:
Mosey to the retention pond hill
11s with Embrace the Earth Burpees (hand release burpee, spreading arms wide to embrace the earth at the release) at the top, squat jumps at the bottom.

Mosey to the far parking lot by the practice field for random Tabata by roll of the die.
Each exercise gets 4 sets of 20s work, 10s rest.
Best I can remember, it was:
Butt Kickers
Calf Raises
Iron Mikes
Burpees
Merkins
Squat jumps
Crabettes

MARY:
No time today!
COUNT-OFF & NAME-O-RAMA
10 strong this morning. Everyone got a little wet, but just once.
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6:
Trust in the Lord with all your heart, and lean not on your own understanding.
In all your ways acknowledge Him and He will make your paths straight.

MOLESKIN:
I was a little surprised by who was complaining about the wet this morning… 😀
ANNOUNCEMENTS:
Tomorrow, tomorrow, Bomb Shelter, tomorrow! Convergence a day away!

It’s just 6 reps…

THE SCENE: 60, wet, and raining. Truck Stop may have cushy turf fields, but nowhere to hide from the rain. Time to embrace the suck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry pickers x5 IC
LBAC x15 IC each way
Grady Corns x15
Imperial Walkers x15 IC
Tempo Sissy Squats x10 IC

THA-THANG:

Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
25x 4-ct LBC IC
25x Gas Pumpers
15x Side Plank Sags
2 rounds Row your Boat

COUNT-OFF & NAME-O-RAMA
7 HIM faithful this morning… About 6 more than I expected given Fall Break plus conditions…
CIRCLE OF TRUST/BOM:

For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.
Matthew 5:45

The rain today brought this verse to mind… We often hear this passage in the context of how good and bad things happen to both good and bad people. But the real context is in showing love to your enemies as well as your loved ones. Both sunshine and rain are physical manifestations of God’s grace, mercy, and provision. He gives these most basic blessings freely to all. Jesus is telling us that showing love to all regardless of their status is the most basic way to be children of our Father.

MOLESKIN:
Good ol turf fields smelled like wet rubber this morning… Glad plenty of guys showed up so I didn’t have to decide whether or not to do this by myself… That last lap was only 6 reps of each exercise per stop… Not sure if I have ever looked less favorably at just 6.
ANNOUNCEMENTS:
3rd F next weekend at the Bomb Shelter – 0700

Whatcha Gonna Drop?

THE SCENE: 50s, clear and pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Windmills x10 IC
LBAC x15 IC (both ways)
Cobra Burpees x5 OYO
Sissy squats on the curb x25 IC

THA-THANG:
Grab a CMU and head to the path over by the restrooms.
Each lightpost has a card with an exercise.
Pick up first card, do that exercise. Mosey to next post, pick up next card and do both exercises.
Mosey to next post, pick up third card and do all three.
Starting with post #4, PAX take turns choosing an exercise to drop, so that each post thereafter is 3 exercises.

Exercises were (approximate order)

  • 10 Halos (Each way)
  • 15 Squat Thrust
  • 16 Bus Drivers (Fwd raise CMU to shoulder height, stop, twist like a steering wheel… audibled to 8)
  • 20 OHP
  • 20 Curls (block held vertical)
  • 10 Merky Derky (Merkin on block, bear crawl fwd to derkin on block, bear crawl back. That’s 1)
  • 15 CMU V-Ups
  • 10 Twist Lunge (each leg)
  • Bear Crawl to next light
  • 15 Lawn Mowers (each arm)
  • 25 Weighted Calf Raise
  • 20 OHP

Unfortunately, I can’t recall what order they ended up being dropped in… But we did run out of time before we made it to the calf raises.

MARY:
No time. Although the V-ups stayed in the rotation longer than I expected.
COUNT-OFF & NAME-O-RAMA
5 guys forgot to check the Q calendar and accidentally ended up at a Waxjob Q.
CIRCLE OF TRUST/BOM:
Today we got to pick and choose which “burdens” to hold onto and which to lay down. But spiritually we’re not supposed to hold on to any of them.
Matthew 6:25-34(ESV):
25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? 26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? 27 And which of you by being anxious can add a single hour to his span of life? 28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, 29 yet I tell you, even Solomon in all his glory was not arrayed like one of these. 30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? 31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. 33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.
34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.
MOLESKIN:
It’s a good day when you can drip sweat on the ground in 50 degree weather.
ANNOUNCEMENTS:
3rd F on Oct 17 at the Bomb Shelter!