F3 Knoxville

Suicide Corner

THE SCENE: Mild and Springy.  Gloom rolling in.
F3 WELCOME & DISCLAIMER: I am not a professional, but I have had my first Corona Shot.
WARM-O-RAMA:
This being my birthday, we did:

  • 49 SSH, IC.
  • 20 Moroccan Night Club + 19 T-Claps

To the base line

  • High Knees across the lot, mosey back
  • Butt Kickers across the lot, mosey back
  • Side Step across the lot, mosey back
  • High Skip across the lot, mosey back
  • Bear Crawl across the lot, mosey back.

Are ya warm yet?
THA-THANG:
We stayed at the AO today, but set up some suicides around the corners.

Do 4 reps at the first corner
Run to the 2nd corner and do 10 reps, run back to the start
Run to the 3rd corner and do 15 reps, run back to the start
Run to the 4th corner and do 20 reps, run back to the start

  • Merkins
  • Squats
  • Big Boys
  • Plank Jack (4ct)
  • Iron Mike
  • Hello Dolly (4ct)
  • Rocky Balboas (4ct)
  • Superman.

MARY:
We did the Bicycle Race.  Of course we did.
COUNT-OFF & NAME-O-RAMA:
16 strong
CIRCLE OF TRUST/BOM:
“You all know your injuries” past, present and future. But an injury doesn’t mean you can’t come out in the morning. An injury means “Modify If You Have To”, and if all you can do is walk, then we’ve all pledged that No Man is Left Behind so we’ll walk with you, or we’ll wagon wheel, or we’ll bear crawl alongside.  If you can’t do an exercise for what ever reason, talk to me, talk to others. I’m sure we’ll be able to come up with something suitably grueling that doesn’t involve shoulders, or hips, or knees.
Posting consistently is the name of the game, not what you do when you get here. Getting out of the Fartsack is the first step in mending the injury be it physical, mental, or spiritual. Just because you are injured, doesn’t mean you aren’t accountable.
MOLESKIN:
Keeping the routine and doing one armed SSH for the last few weeks has helped me get over my shoulder knack.

The playlist is here
ANNOUNCEMENTS:
Bring drinks and snacks for Safe Haven

With One Eye Squinted…

THE SCENE: Partly cloudy, very pretty clouds, low 70s, quite breezy.  Good kite-flying weather.
F3 WELCOME & DISCLAIMER

Check.

WARM-O-RAMA:

-Motivators (7-ct)

– 10 Cherry Pickers (4-ct), in cadence, maintain position…

– Hamstring stretches, sky reaches

– 20 Grady Corns (4-ct), in cadence

– Little of this and that

THA-THANG:

MOSEY to stop sign at northeast corner of circle drive.

  • ARM STATION: MUCHO CHESTO
    • 10x Merkin
    • 10x Wide Merkin
    • 10x Stagger Left Merkin
    • 10x Stagger Right Merkin
    • RINSE AND REPEAT

MOSEY to Center of Coliseum.

  • LEG STATION: AIKEN LEGS
    • 20 squats
    • 20 Box Jumps (on wall)
    • 20 Lunges (10 each leg… but we did 20 each leg for extra credit)
    • 20 Split Jacks (10 each leg forward… but we did 20 each leg forward for extra credit)
    • RINSE AND REPEAT

MOSEY to lower parking lot under Coliseum

  • 5/10/15s. Get a Battle Buddy.  Partner 1 runs up to stop sign and does 5x reps of two exercises, then comes down and switches with Partner 2, who is running in place or doing SSH.  R&R with 10x, then 15x exercises.  The exercises are:
    • Round 1: Mountain Climbers and Peter Parkers (both 2-ct)
    • Round 2: Smurf Jacks and Froggy Jumps

Mosey to stop sign at southern corner of circle drive.  20 American hammers (4-ct, IC), 10 BBS.

Bernie Sanders to no parking sign.  20 American hammers (4-ct, IC), 10 BBS.

MOSEY TO AO.

CMU Catch Me If You Can!

  • Partner 1 Lunges away, Partner 2 does 20x of an exercise, then runs with CMU (overhead carry) to catch Partner 1.   Keep going, changing the exercises.  Partners must agree on exercise.
    • OPTIONS: Overhead Press, Curls, CMU Press, Situps, Rows, Triceps, Squats

MARY:
LBCs until 6 caught up.

COUNT-OFF & NAME-O-RAMA
19 strong!  Plus one doggy.

CIRCLE OF TRUST/BOM:

Those of us in the Christian faith have just emerged from a special part of year, the Easter season.  Part of what makes Easter so extraordinary is that it is about moving on, emerging from the darkness, and having faith that God will make all things new again.  As the seasons change, winter turns to spring, and the Easter season arrives, we move ahead slowly, deliberately, with great love, and great hope.  But the true meaning of Easter is not without some darker elements as well.  Before we reach the time of great renewal and hope there can be much fear, hesitation, and confusion, similar to what Mary Magdalene felt initially when she saw the empty tomb.

(Mary) Flannery O’Connor is a well-known southern author who wrote strange and often violent short stories.  She was diagnosed with Lupus at a relatively young age.  Her stories were often influenced by her struggles with her disease, and were often sardonic and dark, but she was a devout Christian that also incorporated messages of faith in her writings.  Her faith-based outlook on life are on full display in a book called THE HABIT OF BEING, which is a collection of letters she wrote in the latter half of her life. And she writes that being a person of faith is not all sunshine and rainbows….

She writes, “All Human Nature rigorously resists grace. Grace changes us, and change is painful.  We don’t run towards Grace, sometimes we are dragged fighting it all the way.”  Faith calls us out of complacency, and into places of uncertainty. It’s risky. Uncomfortable.  It’s transformative.  She writes, “What people don’t realize is how much religion costs…” “It seems to be a fact that you have to suffer as much from the Church as for it, but if you believe in the divinity of Christ, you have to cherish the world at the same time that you struggle to endure it.”  Fear. Uncertainty. Transformation. And only then, Exultation! That’s Easter in a nutshell.

Flannery O’Connor died of her illness at age 39.  Despite the struggles and challenges, she wrote of her life, “I can, with one eye squinted, take it all as a blessing.”  As we move through the darkness of the past year, hopefully we can acknowledge our blessings and faith in the journey, and, with one eye squinted, find some grace, some miracles in the year behind us, and recognize and act on the ways we were all called to be changed.
MOLESKIN:
Prayers for the return home of Corona Weight’s brother, prayers for Ribbed, Jinxy, La-Z-Boy and Lillydipper, as they recover from injury and illness, prayers for Steam’s friend Shawn.
ANNOUNCEMENTS:
April service challenge! Details TBA.

Be a Knife

  • THE SCENE: Mid to high 50s nice
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 10 baby arm circles in cadence
  • 10 reverse baby arm circles in cadence
  • 10 imperial walkers in cadence
  • 10 mountain climbers in cadence
  • 10 more mountain climbers in cadence
  • 25 SSH in cadence
  • mosey to top lot at start of greenway
    THA-THANG:
    Lap around the asylum stopping every 400m to perform 3 exercises then 6 calls exercise to do while the rest finishes
  • 5 hand release merkins
  • 10 Big Boys
  • 15 squats
  • Pax Choice

MARY:
Cat Gut led us in some Boat/canoe and then Waffle House hit us with some ATMs
COUNT-OFF & NAME-O-RAMA
20 Pax at the Asylum
CIRCLE OF TRUST/BOM:
The world is pushing cancel culture and throwing terms like toxic masculinity out there both of which are toxic and detrimental to our way of life. The world wants us Men to be like spoons, non-threatening and easy to administer the easy stuff. F3s mission is to reinvigorate male community leadership by planting small peer-led workout groups. We are called to be knives, sharp precise and protective. We are called to cut away detrimental aspects of our lives and those around us. We are called to protect our loved ones. We are called to be sharp in every aspect of our lives. Be a Knife!

Good Friday CMU Tour

THE SCENE: A little Chilly around freezing at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with 20 SSH, Baby Arm circles F and B x10, OH Claps and Front Claps x10, Tempo Merkin x10, Plank Jacks x10 ***ALL ON 4 COUNT***  Finished out warm up with 20 Rocky Balboa’s
THA-THANG:
Grab a CMU for a 5 station 5 exercise 30 seconds at a time AMRAP

Exercises were

  • Curls
  • OH press
  • Blockee’s
  • Squats
  • 4ct Flutter

We went form Circle up to base of Everest, up Everest and back around

5 stations in all 1. At First Stop sign 2. At bottom of path towards Everest 3. bottom of Everest 4. top of Everest and 5. back to stop sign.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The object of the Q was to get a feeling for what Christ went through (on the smallest of scales) on Good Friday.  We carried our CMU’s only a bit further than Christ and Simon carried the cross member that day.  The idea was to honor the sacrifice.

Isaiah 53:5

 

They that wait upon their partner

THE SCENE: Clear, upper 30s, nice view of the moon. Not too many cool mornings like this left this season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Windmills x10 IC

THA-THANG:

Everyone grab 2 CMUs each and farmer carry to the Cloud

Today’s workout is Ruck-Friendly. We have 8 stations, each with a Workout and a Wait. Each Workout has a Ruck and Slick option.
Battle Buddy up, spread out, and attack the stations. While one partner does Workout, other partner holds the Wait. Then switch.
Once both partners have done the Workout, farmer carry to the next station.

Stations:
Knees to Chest (from plank position, feet in swing, pull knees to chest)
Ruck: x20 / Slick: x25
Wait: CMU Rifle Hold

Weighted Squats x15
Ruck: Ruck on, hold 1 block / Slick: Hold 2 blocks
Wait: Canoe

8-ct Body Builders
Ruck: x8 / Slick x10
Wait: Al Gore

Step-ups x10 each leg. Use one CMU on bench to add step height.
Ruck: Ruck on / Slick: Hold block
Wait: Plank

Curls x25
Ruck: Curl CMU or ruck / Slick: Curl CMU
Wait: Rifle Hold

Bench Lunge x5 each leg.
Ruck: Wear ruck / Slick: Hold block
Wait: Canoe

Merkins
Ruck: x15 / Slick x25
Wait: Al Gore

Swings
Ruck: Swing CMU or ruck / Slick: Swing CMU
Wait: Plank

After completing circuit, farmer carry out to the end of the parking lot and back, then repeat circuit.

After second circuit, time’s up! Return CMUs to the pile

MARY:
Out of time today.
COUNT-OFF & NAME-O-RAMA
10 strong this morning!
CIRCLE OF TRUST/BOM:
The wait portion of this morning’s Thang reminded me of Isaiah 40:39:
Yet those who wait for the Lord
Will gain new strength;
They will mount up with wings like eagles,
They will run and not get tired,
They will walk and not become weary.

Obviously, we didn’t gain new strength waiting on our partner this morning, at least not in the short term. But “waiting” in this sense is not about sitting around and twiddling your thumbs until something happens. It’s trusting, hoping, listening, watching for Him to speak or move, and then obeying. In this, you will find you have the strength you need to do all things through Christ.

MOLESKIN:
Good luck to Lebowski on the GORUCK Basic in Asheville this weekend! Hopefully today was some prep for the welcome party…
ANNOUNCEMENTS:
Thanks for supporting Street Hope TN this month!