F3 Knoxville

Bridge to Nowhere

THE SCENE: Very sauna like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Overhead Claps x 20 IC

Partner Up and Mosey to the Outhouse

A – 20 Derkins, B – 20 Step ups  Complete your set then alternate with your battle buddy.  Do a total of 50 reps of each exercise

THA-THANG:
Mosey to bottom of Matterhorn with your battle buddy

Bridge to Nowhere

Partner A does the exercises at the bottom of the Matterhorn while Partner B is bear crawling up and down the Matterhorn if he’s as fast as Booger.  Once Partner A has completed the set of exercises, including running to the top of the Matterhorn, he switches with Partner B and continues the bear crawl.  Partner B runs to the bottom of the Matterhorn and does his set of exercises.  Continue until 100 reps of each exercise has been completed.  Should be 5 trips up the Matterhorn per partner.

  • 10 Merkins
  • 10 BBS
  • 10 Squats
  • Run to top of Matterhorn

Mosey to AO stopping twice for 10 merkins, 10 BBS, 10 Squats

MARY:
20 LBC’s led by Tonka

Marge/ Homer by Toto

World’s Greatest Merkin by Mayberry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We aren’t just trying to raise our children to have successful careers and be good adults.  It is much more important than that.  We are responsible for raising them to have a successful eternity.
MOLESKIN:

ANNOUNCEMENTS:

Yee Haw

THE SCENE: Lil Warm

THA-THANG:

  • SSH x 20 IC
  • Tempo Squat x 10 IC
  • Cherry Picker x 10 IC
  • OYO stretch

Hit da mosey

Route 33 to staircase (5 merks each light pole)

50 Pistol merkins each side

50 squats

50 LBC 4 ct

Exercises were interrupted with runs up to Iculus the rock next to Lakeside

Some Mary- Flutter Kicks x 30 IC

Mosey to Matterhorn for some more

This part consisted of running up Matterhorn and back with some Mary, then another run up half way with Mary

Indian Run back to AO

MARY:
Hello Dolly x 20 IC

La-Z-Boy Co-Q with 10 burpees OYO
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
Faith and Committment

In Soren Kierkegaard’s Fear and Trembling, the story of the sacrifice of Isaac is retold in multiple versions. Each is to suggest doubt on the part of Abraham. His point is that faith requires in some respect an irrational element. Upon reading this and reflecting, I thought about commitment and decision making. In reference to La-Z-Boy, if I am not wholly committed to something, then it is a faulty commitment. In other words, if you make a decision or commitment, you must fully own it.

 

La-Z-Boy once said, “If it’s not yes, then I answer no.”

 

So, commit and own your decisions.

MOLESKIN:

ANNOUNCEMENTS:
Nov 3-4 F3 Olympics

Kickball Warm Up

THE SCENE: Lovely. 67 degrees. Misty, then rainy, then down-poury, then just flat out wet.
F3 WELCOME & DISCLAIMER Yes
WARM-O-RAMA:
This & That; Cherry Pickers x5; Toe Touches

THA-THANG:
10 stations, spread out over 1 1/2 miles (with about equal distance between stations), as follows:

  • 100 Merkins
  • 100 Prisoner squats
  • 50 chest to bars; 50 squat jumps
  • 30 pull ups; 25 lunges (each leg)
  • 20 burpee box jumps (audible to 15)
  • 50 flutter kicks (4ct) (IC); ABC (IC)
  • 50 Iron Mikes
  • 100 BBS
  • 25 diamond merkins; 50 CDD’s
  • Burpee Jack Webb (1 burpee and 2 overhead claps = round 1; 2 burpee and 4 overhead claps = round 2) x 10 rounds

The rules: everyone stays together; everyone stays working; those that finish a station can take up to 20% of the reps of those that have not finished a station (put another way, each person may allow the rest of the PAX to help with 20% of their reps)(in this way those that finish early keep working, help the PAX that need it, and keep up the pace needed to finish all 10 stations in an hour).

MARY:
None.
COUNT-OFF & NAME-O-RAMA
8 dudes
CIRCLE OF TRUST/BOM:
Many of these exercises required each PAX to push to the body to exhaustion (i.e. total muscle failure).  Sometimes life’s trials require the same – maybe total muscle exhaustion, but more likely, emotional or spiritual exhaustion.  So, press on to exhaustion. Lean on Jesus and those that can help with a few reps. Eek out a few more on the way. Enjoy being stronger – you will be.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots of stuff coming up: CSAUP; F3 Knox Olympics

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

What’s at your core?

THE SCENE: low 70’s I think….didn’t check.  It felt good for a mid-August morning.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Cherry pickers x 5
  • This/that stretch
  • Squats x 10
  • Tempo Merkin x 10
  • 5 Burpees OYO

THA-THANG:

  • One lap around the boat dock parking lot.  Stop at each light pole for 5 Thrusters as you mosey.
  • At the other end of the lot – DORA work.
    • Partner A starts at one end of the lot and runs to the 2nd light pole.  Do 2 Burpees at the halfway mark each way (coming and going).  While Partner A is running, Partner B is doing reps of the following.  Switch when the running partner gets back.
      • 100 Plankjacks (4ct)
      • 100 Shoulder Taps (4ct)
      • 100 Spread Eagle Merkins
      • 100 Raised Arm Big Boy Situps
  • Run back around the parking lot the way we came from.  This time stop at each light pole for 5 Squats as you go.
  • Indian Run back to the AO.

MARY:

  • Roll up, V up x 10
  • Hello Dolly x 25
  • Ring of Fire leg press x 2 rounds
  • Spread Eagle Merkin x 10

COUNT-OFF & NAME-O-RAMA
17 total:  Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman

CIRCLE OF TRUST/BOM:

Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.

My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God.  Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death.  Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus.  Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you.  Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved.  It’s the gospel in less than 30 seconds.  That is what’s at my core…what’s at yours?  If you aren’t sure, I encourage you to reach out with questions.  I’d love to tell you more over a cup of coffee sometime.

MOLESKIN:

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament this weekend

Truckin’ to the Pound

F3 Olympic weekend