F3 Knoxville

As a man thinks

THE SCENE: A perfect 60 degree morning
F3 WELCOME & DISCLAIMER: Standard disclaimer with COVID provisions

WARM-O-RAMA:

SSH IC  x 20

ROCKETTES IC x 20

CHERRY PICKER IC X 5 slow

Baby Arm circles IC x 10 forward then reverse

Mountain climber IC x 20

THA-THANG:
Mosey to tennis courts:

Cavalier Crawl (modification of Lt. Danger) base lines: Lunge, Lunge, Squat, Inch worm to Plank, Merkin (diamond, normal, wide and leg squat matches)

Bear Crawl side lines

Abs at 4 corners (add 5 reps each round):

  • American Hammers x 10
  • LBCs x 10
  • Flutter kicks x 10
  • Box Cutters x 10

Run up to rocks near boat dock (add 5 reps each round):

  • Curl x 10
  • Upright Row x 10
  • Overhead Press x 10
  • Triceps x 10

HIMs got in 3 complete rounds doing plank hold at end until 6 arrives.

Group Indian Run around by Flag Pole back to AO.

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I intentionally combined exercises today in a fashion to make the HIMs think. So much of what we do is subconscious and it is rare that a man takes time throughout the day, week or even month to really think. A study conducted on thinking found that 95% of people don’t take time to think, 3% think they take time to think, but in reality only 2% take time that they set aside daily to creatively think. We were made in the image of the Great Creator and so my challenge to the HIMs is to take time to seek what God would have them think about and become what He has called them to be as they creatively think about their future. I quoted “ALL THAT a man achieves and all that he fails to achieve is the direct result of his own thoughts… A man’s weakness and strength, purity and impurity, are his own, and not another man’s; they are brought about by himself, and not by another; and they can only be altered by himself, never by another. His condition is also his own, and not another man’s. His suffering and his happiness are evolved from within. As he thinks, so he is; as he continues to think, so he remains.” (James Allen) The conclusion is that every man is the master of their own mind and therefore their results. Take time to think and see what a difference it will make.
MOLESKIN:
Prayer of Driftwood’s daughter as she takes some final exams and Yo-Yo requested prayer for our front-line responders. Also prayed for our Nation.
ANNOUNCEMENTS:
Upcoming CSAUP at the Dog Pound in July. Get on a team and have some fun.

No shortcuts

THE SCENE: Sunny & Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • BA Circ IC x 5
  • Merkins 4 CT IC x 10
  • Windmill IC x 10
  • Cherry Pickers (DP Style) IC x 5 (no more, no less)

THA-THANG:

  • Mosey to the Boat
  • Ratchet Squats in honor of the VW
  • Mosey past the tank
  • 10 Body Builders
  • 15 Merkins
  • 20 Heel Tap Merkins
  • Run back to Boat
  • 25 BBS
  • Rinse & Repeat for 6 rounds

MARY:
Biscuit(s) hooked up some exercise
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where in your life are you taking shortcuts? I realized that I am so addicted to checking the box that I will try to just get things done as soon as possible and sometimes that includes taking shortcuts. I caught my 12 yo daughter taking shortcuts when cleaning her room and just wanting to get things done. I realized that we’re in the same struggle and I’m just a little further down the road.
MOLESKIN:

Wagon Wheel won

I-beam likes ranger panties

ANNOUNCEMENTS:
Off the Chain – 7/18 — talk to Biscuit(s)

 

Dora’s for D-Day

THE SCENE:  70 and a little humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

20 – 4 cnt OH Claps

10 – cherry pickers

20 – 4 cnt Imperial Walkers

Indian Run to Watt Rd via the long way around the softball fields

THA-THANG:
Partner Dora’s all morning.  Since the USA landed at 2 beaches on D-Day, we’ll be doing this in 2 locations.

At Outhouse – Utah Beach

Partner A does the exercise prescribed while partner B bernies up the hill to the Parking sign and runs back to switch with Partner A, repeat until all reps of the exercises are completed

  • 100 – easy ups
  • 200 – BBS
  • 100 – lunges (each leg)
  • 200 – CDD
  • 100 – Merkins

At Watt Rd Field – Omaha Beach

Partner A does the exercise while partner B bernies to mid field and runs back and switches with Partner A, repeat until all reps of the exercises are completed.

  • bear crawl 200 yards (down the field & back)
  • 100 – 4 count Mtn Climbers
  • 100 – man makers
  • 100 – Decline merkins
  • 200 – squats

MARY:
Waxjob lead some Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Our sons, pride of our nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity”

“With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Lead us to the saving of our country, and with our sister nations into a world unity that will spell a sure peace — a peace invulnerable to the schemings of unworthy men. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil.”

“The road will be long and hard. For the enemy is strong. He may hurl back our forces. Success may not come with rushing speed, but we shall return again and again; and we know that by Thy grace, and by the righteousness of our cause, our sons will triumph. They will be sore tried, by night and by day, without rest — until the victory is won. The darkness will be rent by noise and flame. Men’s souls will be shaken with the violences of war. For these men are lately drawn from the ways of peace. They fight not for the lust of conquest. They fight to end conquest. They fight to liberate. They fight to let justice arise, and tolerance and goodwill among all Thy people. They yearn but for the end of battle, for their return to the haven of home. Some will never return. Embrace these, Father, and receive them, Thy heroic servants, into Thy kingdom.”
― Franklin D. Roosevelt

MOLESKIN:
Did a lot of Bernie today since our whole country seems to be backwards right now
ANNOUNCEMENTS:
Dog pound CSAUP July 18

Daggum Dung Beetles

THE SCENE: Pleasant morning cool, but with the feeling of humidity that protends a puddle of sweat dripping off your nose later.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Classic Zero Burpee Warmup:
0 Burpees OYO
25 SSH IC
2 Burpees OYO
20x LBAC each way followed by OHC
4 Burpees OYO
15 4-ct Monkey Humpers IC
6 Burpees OYO
10 Tempo Merkins IC
8 Burpees OYO
15 Hammie Crampers (each side) IC
10 Burpees OYO

THA-THANG:
Insert information about the workout.
Transition to the Pee Rock Pile and pick one.
Teams of 3, one man at each end of the parking lot and one in transition.
Perform reps of exercise until relieved by transition man.
Low end of lot:
Curls
Rows
Crunches
Fwd Raises

Upper end:
Tricep Ext.
OHP
Thrusters
KB Swings

Transitions:
Downhill – Snowplow (like bear crawl, but hands on pee rock and push fwd)
Uphill – Dung Beetles (like reverse bear crawl, with feet on pee rock and push backward)

Continue until all PAX have completed each exercise.

Just a few minutes left for some Kraken on the tennis courts. 6 stations, 30 reps per station. After completing a station, run one lap then proceed to next station.
Merkins
Squats
CDD
Monkey Humpers (single count)
Freddy Mercury(4-ct)
Iron Mike (count each leg)

MARY:
Nope, not today.
COUNT-OFF & NAME-O-RAMA
7 strong today
CIRCLE OF TRUST/BOM:
John 13:35 – By this shall all men know that ye are my disciples, if ye have love one to another.
Lots of hate today being shown on both sides. Jesus didn’t say we’d be known by our convincing arguments or our persistence in presenting them. It’s by our love. Let’s show who we belong to.
MOLESKIN:
Dung Beetles 100% suck. Entomologically, it would probably be more correct to use large exercise balls and roll them instead of sliding pee rocks. At any rate, I think Tweet-E was the only HIM to complete a full transition in Dung Beetle before modifying to Snowplow…
ANNOUNCEMENTS:
Off the Chain coming up next month!

Bear crawls at the Bermuda triangle

THE SCENE: Cool and full moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 10

cherry pickers

right over left

some of these some of those

THA-THANG:
Mosey to the Bermuda Triangle

  • 10 V ups and bear crawl to the next corner
  • 10 BBS and crawl bear to the next corner
  • 10 iron mikes and run to the 1rst corner
  • Then do nine in a set, then eight and so on down the latter.

Run to upper parking lot and split up 5 and 5 on each end.

  • running suicides.

Mosey to the flag pole and have a circle of pain everyone giving 10 excersises

  • burpees
  • merkins
  • squates
  • ssh
  • smurf jaks
  • pickle pounders
  • tempo squats
  • and others 😉

Mosey to the tennis court.

  • run to end line and bernie back, then the next to last line and bernie back etc.
  • Bear crawl to end

COUNT-OFF & NAME-O-RAMA
tagged —–>
CIRCLE OF TRUST/BOM:
Provers 16:9

The heart of man plans his way,
    but the Lord establishes his steps.

Remember the Lord is in control