F3 Knoxville

Rusty Math

THE SCENE: Couldn’t be prettier
F3 WELCOME & DISCLAIMER Choirboy is a lawyer, so I’m going to say we’re covered
WARM-O-RAMA:

SSH, Windmills, Crawdad’s arrival (not an exercise, but certainly a ritual), BACs+OHCs, reverse and repeat
THA-THANG:
We took the Moseytown train up to the old Rockpile (RIP), where midnight elves had created Blockhenge. We tore it down and beat our arms and shoulders to death. We crawled like bears, we ran like I guess Bernie Sanders would if he could, we lifted CMUs in every way we could.

Moseyed over to Grinch’s Hill, which honestly is way worse than Hardship Hill. We were raising money for Operation Enduring Oatmeal, which is a charity that tries to get Jinxy’s order right at Panera. Squat and Merkin 11s. Proton swept us to the Cloud.

Rusty is a math genius and just for us, he invented a new way to concieve numbers and counting.

Box Baby Boxes at the cloud, followed by a visit from Jack freaking Webb, whose superpower is changing the density of air. He does not make it lighter I’m afraid.

We took Skunk Alley to Cardiac and by then it was time to take it to the house.

MARY:
There’s no  Marys in Operation Enduring Oatmeal
COUNT-OFF & NAME-O-RAMA
6 dudes with busy Saturdays…Proton, Crawdad, Hawk, Rusty, Choirboy, and YHC
CIRCLE OF TRUST/BOM:
Excerpt from “This is Water” by David Foster Wallace, in honor of graduation season
MOLESKIN:
Grateful to be out there with these men.
ANNOUNCEMENTS:
Apparently some other F3 guys are running around somewhere today. Best of luck to you!

Highway 45

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Went down to the oval parking lot – 9 light poles total on the perimeter of the oval. 1 Lap for each of the following exercises, stopping at each light pole and doing 5 reps of the exercise (total of 45 reps each lap):

  1. Burpees
  2. Flutter Kicks (4 ct)
  3. Diamond Merkins
  4. Jump Squats
  5. Mountain Climbers (4 ct)
  6. Star Jacks
  7. Wide Merkins
  8. Hello Dollies (4 ct)
  9. Carolina Dry Docks
  10. Victory lap for the ones who finished

Back up to the AO for bear crawls across the parking lot, stopping at each line to do 1 Merkin. Back across the parking lot with lunges, stopping at each line to do 1 squat. Then, reverse lunges across the parking lot with bear crawls on the way back.

MARY:
Just enough time for one set of American Hammers

COUNT-OFF & NAME-O-RAMA
27 HIMs – no FNGs

CIRCLE OF TRUST/BOM:

Make the most of the day you’re given. It’s easy to look ahead to the next weekend, next vacation, next milestone, etc., but God has given us today. Today is a gift – be intentional with it.

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.

Peaks and Valleys

THE SCENE:  Low 60s and clear.  i.e. perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.

THA-THANG
Mosey to playground and grab some bench.  Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.

Mosey to pavalon.  25s:  Table rows and calf raises on the steps

Mosey to back parking lot.  4 laps with 25s at the end of each lap.  In middle of doing the lap, stop for 10 burpees.  The 25s at the end of each lap:

Merkins/BBS

Iron Mikes (2ct)/Flutter Kicks (4ct)

Carolina Dry Docks/Squats

LBCs (4ct)/something else that I’ve already forgotten

Mosey back to AO

MARY:
Just enough time for some Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you like the mountains for the valleys, or do you like the valleys for the mountains.  I heard that question some time ago.  The fact is, you can’t have one without the other.  Life is full of peaks and valleys.  But God is with us either way.  “The God of the Mountain is Still God in the Valley.”  1 Kings20:23-27.  When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top.  And being in the valley makes the mountain top all that much sweeter.
MOLESKIN:
Thanks to Worm for stepping up for the Q on Friday!
ANNOUNCEMENTS:
Hardship Hill!

Columbian neck tie mission complete

THE SCENE: 45, windy and crisp w a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squats x10

tempo merkins x10

proton Parker’s x10

jog the grinder a few times

imperial squat walkers x 23 ic
THA-THANG:
Mosey to the base of kiddie slope for Columbian neck tie

  • Run to the first cone run back to base and do 1 neck tie
  • Run to cone 2, run back to base for 2 neck ties
  • Continue until up to 20th cone , run back for 20 neck ties
  • Total of 220 Columbian neck ties and close to 4 miles of distance covered

MARY:
None
COUNT-OFF & NAME-O-RAMA

14 pax
CIRCLE OF TRUST/BOM:
God will give you more than you can handle but he will be there to help you get through it.
MOLESKIN:
At the halfway point during the workout, I  hit a wall, I went dark and thought to myself , this is too hard , I don’t know that I can complete all 20 cones… I knew that we had 20 cones but a few only saw 17-18 cones, which created some mumble chatter once they saw that there was more to do ! Seeing ALL THOSE cones lined up the hill really puts your mind in a place you don’t want to be. Knowing what we went through today , suffering through the workout, we or let’s say I found a way to get through and complete the planned workout. Last time we tried , we fell short of time. We fell short on official F3 time but were so close to completing the mission ! I really appreciate everyone staying a few minutes past so we could complete the workout! Everyone persevered through the workout ! Thank you and rest assure, we won’t need to do it again now that we finished what we started!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.