F3 Knoxville

Black Widow

THE SCENE: Low 60’s. Wet ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Make loop around park. Stopped halfway for 20 & 20.
THA-THANG:
In the upper parking lot the 8 legs of the black widow sit:
Do 20 reps of the exercise, run up the black widow’s back (Lover’s Lane) and around back down to the next exercise. Repeat for time.
20 Merkins
20 Suitcase Squats per side
20 Ruck Hammers (there and back is 1)
20 Burpee Thrusters
20 Single Leg Deadlifts per leg
20 Butterfly Sit-ups
20 Upright Rows
20 Lawnmower Pulls per arm

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
We each got about 2 rounds done and about 4 miles running up the spider’s back!
ANNOUNCEMENTS:

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.

100 Rep Rounds

THE SCENE: Mid 50s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 Burpees
Low Plank Jacks IC x 20
2 Burpees
Catalina Wine Mixer IC x 10
2 Burpees
High Plank Toe Touches IC x 20
2 Burpees
Superman/Banana on Q
THA-THANG:
As many rounds as possible
10 Burpee Box Jumps
20 Derkins
30 Knee Tucks
40 Dips
Run down to troll bridge and right to the road to make a loop.
Repeat
MARY:
Butterfly Sit-ups x 20
Kick Out and Pulse x 20
Low Plank Spider Knees x 20
Toe Touches x 20
Repeat
COUNT-OFF & NAME-O-RAMA
18 including two 2.0s
CIRCLE OF TRUST/BOM:
The Wise Man

People have been coming to the wise man, complaining about the same problems every time. One day he told them a joke and everyone roared in laughter.

After a couple of minutes, he told them the same joke and only a few of them smiled.

When he told the same joke for the third time no one laughed anymore.

The wise man smiled and said:

“You can’t laugh at the same joke over and over. So why are you always crying about the same problem?”

Moral of the story:

Worrying won’t solve your problems, it’ll just waste your time and energy.

MOLESKIN:
was shooting for 5 rounds. If you got there, you’re welcome. 500 reps to start the day. Plus however many rounds of Mary we did.
ANNOUNCEMENTS:

Sandbaggin on Cardiac

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

THA-THANG:
Warmup loop 2 miles interval rucking
At the top of Cardiac near the single bench and light post:
10 Sandbag Burpees
20 Merkins
30 Sandbag Presses
20 Sandbag Deadlifts
10 Frontload Sandbag Squats
First man done grabs jugs and goes to the bottom at corner of fence with mile marker and returns.
AMRAP until man carries jugs down and back
Each time a man returns everyone ruck small loop. Head down cardiac, take a right heading to parking lot, right out the back and up toward pav, left just past ball field, past playground and back up to the top of Cardiac
Start back with PT above together. When done next man carries while other AMRAP.
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: