F3 Knoxville

Perspective

THE SCENE: Noice!
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:

SSHx30, squats x10, round the clock merkin, v ups, sundial big boys
THA-THANG:

The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Plank jack tucks
  • 7 Squats
  • 6 V ups
  • 5 Iron mikes (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Super star jacks
  • 1 Body builder

MARY:
Flutter kicks

iron cross, the power T( flutter kicks while holding iron cross)
COUNT-OFF & NAME-O-RAMA
20 pax including pigskin and lactose (not tagged yet)
CIRCLE OF TRUST/BOM:

Capn crunch sent to me in a group text w a few others and really like it so I wanted to share the following ;

For a small amount of perspective at this moment, imagine you were an American born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million.

When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet.

When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish.

At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening.

As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

MOLESKIN:
Not to say there isn’t any suffering out there today but overall, our generation has been blessed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Turn Your Eyes

THE SCENE: 62 degrees F, with soaking rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Knees to Chest, Cross Arm Swings, Quad Stretch, Reverse Lunge, Imperial Squat Walkers

Run to AO end and back to pavilion

Bernie to AO end

Skip back to pavilion

THA-THANG:

Tabata 60 seconds/20 seconds – 2 Rounds

Incline merkins

Flutter kicks

Dips

Box cutters

Tempo Squats

Merkins

WWII Sit-ups

Bulgarian Split Squat

Shoulder Taps

Step Ups

Burpees

Run to AO end and back to pavilion

Bernie to AO end

Skip back to pavilion

MARY:
Freddie Mercury, LBCs, ABCs

COUNT-OFF & NAME-O-RAMA
12 Total, no FNGs but Lactose joined us

CIRCLE OF TRUST/BOM:

Most of you have probably heard about Advocare, a dietary supplement company.  You may know that this multi-level marketing company was determined by the U.S. Federal Trade Commission to be operating as a pyramid scheme. Subsequently, Advocare switched from multi-level marketing to single-level direct selling.  Many highly compensated Advocare employees were released in July 2019.  Julie and I knew a few of those impacted and it could have been a devastating  blow to their well being.  Suddenly $30,000 to $60,000 per month income was gone.  Think about that.  Yes, that’s more money than most of us imagine to ever earn on a regular basis but losing it would certainly be traumatic.

I remember talking to one of those involved and I will always remember her words, “You know there’s a reason the windshield is bigger than the rear view mirror.  You need to focus your attention on what’s ahead of you … not what’s behind you.”

Those words fit very well with a present I bought Julie for her birthday last year.  In black script letters, printed on a white 20″ x 30″ canvas poster are the chorus lyrics from a 1922 hymn by Helen Lemmel.

“Turn your eyes upon Jesus

Look full in His wonderful face

And the things of earth will grow strangely dim

in the light of His glory and grace.”

MOLESKIN:
Prayers for Taylor, Snorkels niece.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Getting Back to the Basics

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Arm Circles x10 IC (each direction)
  • Imperial Walkers x10 IC

THA-THANG:
Split into two groups since we had 12. Moses took half and I took the other. One group ran to Mt. Suckmore while the other went to the Educator.

Start at the bottom of the hill, do 10 reps, run to top and do 9, back down and do 8, etc…. get all the way down to 1. Then move onto the next exercise and start the rep count over.

  • Merkins
  • BBS
  • Burpees
  • Squats

MARY:
Return back to AO and repeat the following until time is up: (roughly 5 minutes)

  • 20 BBS
  • 20 Flutter kicks (4 count)
  • 20 Hello Dolly’s (4 count)

COUNT-OFF & NAME-O-RAMA
12 men showed up for the return of F3!
CIRCLE OF TRUST/BOM:

From Jeremiah 31:2 – “The people who survived the sword found grace in the wilderness”.

We have all been under a new “sword” with some changing job situations, being at home more often around spouses and family, and being restricted to where we can go. It’s hard to adjust to, but we will find our grace in the new wilderness we are experiencing through God.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

StayAway

THE SCENE: Mid 50s and wet
F3 WELCOME & DISCLAIMER

We had one FNG – Postpone

WARM-O-RAMA:

  • 25 Side Straddle Hops
  • 6 Cherry Pickers
  • 15 four count Merkins

THA-THANG:
Suicide Style workout.

Block and Bear from Baseline to first cone, Bernie back to baseline, Karaoke back to block and block and Bear to next cone, once the block is at the last cone pick it up and carry back to baseline to start next round.

 

Odd Rounds: Preform exercises at baseline

  1. 20 Incline Merkins
  2. 20 Iron Mikes
  3. 20 Merkins
  4. 20 Jumping Squats

 

Even Rounds: Preform exercises at Cone with Block

  1. 30 curls
  2. 30 Tricep Extensions
  3. 30 Overhead Presses
  4. 30 Bent Rows

MARY:

  • 20 Clover and Stems (On your six, extend arms and legs out like a four leaf clover, then   perform a “V Up” to create the Stem)
  • 30 second low plank
  • 15 Clover and Stems
  • 45 second low plank to finish time

CIRCLE OF TRUST/BOM:
With the Covid-19 scare, keep your distance. It is not air born, it is transmitted from person to person. Please only get the supplies you need, leave some for others that really need it. Do not take baby wipes if you do not have a baby. Everyone needs to do their part to help. If later it seems like everyone “Over Reacted”, then it was a success.

The Impossible 11s

THE SCENE: 50ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Cherry Pickers x8 IC
  • Little of this and that

THA-THANG:
Mosey over to Waxjob Hill/Tennis courts w/ CMU

11’s on the Hill

  • Hand Release Burpees at the bottom
  • Peter Parker Pushups at the top

Each time you do the exercise at the bottom and top, run over to the tennis courts for:

  • 20 Merkins
  • 20 CMU Swings
  • 20 Curls
  • 20 Deadlift to Press
  • 20 Flutter Kicks
  • 20 Squats
  • Lunge across 1st tennis court, broad jump across 2nd, lunge across 3rd, broad jump across 4th.

Then you may continue on to the next round of your 11’s

MARY:

  • 20 BBS
  • 6 inch leg hold until time runs out

COUNT-OFF & NAME-O-RAMA
7 Total, FNG McGruber!
CIRCLE OF TRUST/BOM:

Lots of panic and stress going on in the world right now. Be smart, listen to science and facts, don’t allow media coverage to send you into a spiral with the intense headlines they use to get views.

So far, no one has contracted the virus from breathing the fresh mountain air we get to enjoy. Get out and do something! (just dont lick other people)

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.