F3 Knoxville

Thanksgiving Buffet – And Pie

THE SCENE: Surprisingly warm, post rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Appetizer:  SSH (4ct) x 25; CP x 5; Tie Fighters x 13 each way
THA-THANG:
We all jump in the family station wagon for a trip to grandma’s house for dinner (Mosey up the hill to the lower trail.  The buffet has been set out and we work our way around, filling the plate:

  • Mashed potatoes and gravy = Tempo squats x 25
  • Dressing (and more gravy) = American Hammers x 25
  • Turkey and Cranberry Sauce = Tempo Merkins x 25
  • Sweet Potato Casserole = Smurf Jacks (4 ct) x 25
  • Brussel Sprouts roasted with bacon = Hello Dollies (4 ct) x 25
  • Yeast Rolls = Carolina Dry Docks x 25

We know we’re gonna have seconds, so we head back around to earn those extra portions.  At each station, we take turns giving thanks to something in particular.

  • Next is dessert:  Mosey to the overlook to earn some pie with 10 8 count man-makers.
  • Finally, it’s time to do the dishes.  Run the loop at the overlook (it is shaped like a platter, after all).  Then mosey back to the AO
    MARY:
    Just enough time for Waffle House to lead us in some ATMs and a couple BBQ squats and we’re done.
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    1863 was one of the worst years in our country’s history.  And yet, President Lincoln saw fit to proclaim the last Thursday of November a National Day of Thanksgiving, the first time it was a national holiday.  We should all read that proclamation from time to time to remind us of the bounty that God’s grace has bestowed upon us, even if it is not immediately apparent.  You can read it here:  http://www.abrahamlincolnonline.org/lincoln/speeches/thanks.htm  

  • As Paul said: “for I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”  Rom 8:18
    MOLESKIN:
    Prayer requests:  Ribbed and his family; Cheatsheet’s mom and for national healing; Assfault’s family; Full House’s wife and family; safe travels for those on the road.
    ANNOUNCEMENTS:
    Happy Thanksgiving.  Let’s spend a moment of quiet contemplation on what we should be truly thankful for and recognize that those things flow from God’s grace and mercy.

Thanksgiving at the Bomb Shelter

THE SCENE: Cool and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH x 15

-Air Squared x 20

-Aunt Sally came to Thanksgiving and demanded Merkins
THA-THANG:
One mile-ish Indian run with a frozen turkey, rugby pass the bird to the next man. 20 burpee penalty for dropping the Gobbler, Thanks HAMMY.

7’s (bodybuilders and 4ct flutter kicks) on ButterBilly hill, renamed Butterball Hill for today. It’s the best/worst hill at our AO.

MARY:
LBC’s and WW2’s to cash out
COUNT-OFF & NAME-O-RAMA
taco, postpone, hellbender, hammy, veep, smuggler, nair, moses, scout, pinnochio, espy
CIRCLE OF TRUST/BOM:
Strength is a mindset before its a muscle. Everything is a thought before an action. Our mental energy feeds our physical energy. Be sure to stoke your mental energy today
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

1st Annual Gobbler Challenge

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

THE THANG
Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press

COT
Name-o-Rama

BOM
Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

Jack’s 90th Celebration

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 77% 41 ℉ 4.0 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs hopping backwards forming a larger ring.
4 Cherry Pickers.
Count off into 1s and 2s. While 1s circle the ring, 2s do Bobby Hurleys. Then 2s circle while 1s BH.
While 1s circle 2s Grady Corn. Then reverse.

THA-THANG:
Mosey to large parking lot where a ring of cones is set up. With 4 cones distanced equally away about 30-40 yards from the ring. N, S, E, and West type thing.

About 10 seconds to run around ring. PAX starts running around ring at individuals own pace. Four ‘volunteers’ start and run to cones and do 20 reps of one of the exercises listed at the cone. Then run back to PAX and pick another to run out to a cone. You can run to any cone. Come back and pick someone else.  And so on. The running/circling PAX changed direction every so often and also Bernied both ways. PAX moved for about 10-12 minutes, no stopping.
Cone Exercises where:

  • Merkins
  • Squats or Monkey Humpers
  • LBCs or Box Cutters
  • Dips or Carolina Dry Docks

Mosey to a corner of parking lot.  Move to opposite corner stopping four times for exercise. Then at opposite corner perform exercise while waiting for the six. So four stops of # of first exercise. Then do second exercise at corner while waiting for six. After six arrives, everyone start second exercise in cadence to count listed. (So, rabbits do more.)

  • 20 Merkins and then 20 Flutter Kicks
  • 10 Jump Squats and then 15 Pickle Pointers
  • 10 Shoulder Taps and then 10 Fairy(Star) Jacks
  • 5 Burpees and then 15 Freddy Mercurys
  • 10 Plank Jacks and then 10 Squats

Then Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 Brothers.
CIRCLE OF TRUST/BOM:
Yesterday was my father’s 90th birthday. His name is John Joesph Purcell but his family calls him Jack. No doubt a HIM.

MOLESKIN:

ANNOUNCEMENTS: Still a wee bit of time to turn in coats.

Monopoly

THE SCENE: 46 degF, early morning cool down felt like 40 degF.  No complaints!
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

    • This is a free workout.
    • I’m not a professional.
    • You’re here on your own volition.
    • Modify as needed.
    • Covid Guidelines and I have a phone.


WARM-O-RAMA:

Reach for the Sky

Let it Hang

Hip Circles (in cadence) x 4 each direction

Plank Dog x6

Left Leg Lunge:

    • Push Knee Out x6
    • World’s Greatest x6
    • Kosak Squat x 6
    • Pickle Twist x6

Plank Dog x6

Right Leg Lunge:

    • Push Knee Out x6
    • World’s Greatest x6
    • Kosak Squat x 6
    • Pickle Twist x6

Plank Dog x 6

Cherry Splitter (wider Cherry Pickers) in cadence x 6

Wide Stance World’s Greatest in cadence x 6

Plank Dog x 6

Hurdler Merkins x6 each leg

Plank Dog x6

Mosie to Curb:

Lunge and Twist (left knee forward, twist left…) curb to curb

Toy Soldiers (ankle stabilization) curb to curb

Elbow to In-step (left elbow to left foot arch/in-step) curb to curb

Run 50%, Run 75% curb to curb

Mosie to Stones at Guardrail behind Strip Mall

Arm Raises with Small Stones Wide x12, Front x12, Empty Can x12, OHx12.

THA-THANG:
Strip Mall Parking Lot = Monopoly Board

There was a “GO” and arrow, and if you pass Go, you will collect 200 dollars, correction – REPS.

At Baltic Ave = use large stones and do Shrugs with Calf Raises on flat ground x50

Mosie from GO to Sherwin Williams

Jail Just Visiting (southwest of Sherwin Williams) = use large stone and do Squats x 50

Strider from Sherwin Williams to Men’s Salon

Free Parking (southeast of Men’s Salon) = Merkins x 50

Mosie from Mens Salon to back of Maple Street B

Go To Jail (northeast of Maple Street B) = Big Boy Situps x50

Pax passed GO x 2 and collected 400-500 reps

Mosie to Flag until Wanderer said we had to beat Rush back, then Jailbreak ensued

MARY:
Wanderer called out flutter kicks, Mailbox called out Hello Dolly’s, Guardrail called out Heals to Heaven, and Survivor called out Plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God uses story.  It is the language of our hearts.  Media, Hollywood, the world, and an enemy are telling stories that mislead.  The true stories in the Bible are still speaking (including what is still possible and available).  [Referenced Hound Dog’s COT Monday and Isaiah 6 taking us to the throne room of God and a hot coal being pressed to Isaiah’s lips.]  The true story Jesus tells us in John 10:10 is not two separate sermons or stories; It is one.  “The thief comes only to steal, kill and destroy, but I have come that they may have life and have it abundantly.”  This is the true story we are born into.  Reading the Bible more spiritually post-cancer, I realized a verse that relates to John 10:10 is Proverbs 4:23, “Above all else, guard your heart, for everything you do flows from it.”  Above all else guard your heart because there is an enemy, and from your new heart where Jesus resides, abundant life can flow from it.  Then Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.  Agriculture theme exists throughout the Bible, and it is not just for the people of the day to be able to understand, it is because it is how this works.  To be continued another time…
MOLESKIN:
Local Pastor made the statement that “Passion is the Soil from which Purpose can Grow” back in Feb 2020.  Great feel good statement and I knew it seemed accurate, but I needed more of a story to go with it in order for transformation.  Delight yourself in the Lord, guarding your heart against the thief, and He will give you the desire that your soul craves (passion), have the courage to follow opportunities through as He calls (purpose), and you will have abundant life in Christ.  

ANNOUNCEMENTS:
Prayer requests for Covid, Job Interview and Intervention through Prayer against strongholds and bondage ourselves and loved ones are facing.  Call to spread the word “Repent” and God will heal our land.