F3 Knoxville

A JUCO Farewell

THE SCENE: 31 degrees but no precipitation! A beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Tempo Merkins (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 8, Tempo Squats (IC) x 10

THA-THANG:

Mosey to Sophomore Hill Bataan Death March Style (Indian run with PAX in back doing 3 burpees before running to the front).  Dora Style Workout with 100 Body Builders, 200 Merkins, and 300 Squats.  PAX not performing exercise will Bernie up the hill and do 5 Big Boys.  When your group is finished do Body Builders until 6 is finished.

Mosey back towards AO

MARY:
Cash out with a game of 11’s starting with 10 Calf Raises and 1 Burpee

COUNT-OFF & NAME-O-RAMA

12 HIMs crushed it today!

CIRCLE OF TRUST/BOM:

1 John 4:18 – There is no fear in love.  But perfect love drives out fear, because fear has to do with punishment.  The one who fears is not made perfect in love.

Today will most likely be the final time I Q in F3 Knoxville.  This week, my wife and I will be moving to the Atlanta Metro area to start a new chapter in our lives.  As the verse says above, we do not fear this change and are looking forward to it because everything has worked out how it was meant to.  The process for us to get to this point our lives has been very frustrating and stressful at times.  However, if things hadn’t worked out the way they did, I would have never been exposed to F3 and had the opportunity to meet and get better with all of you over the last few months.  For that, I am extremely grateful and consider myself lucky to have had that opportunity.

MOLESKIN:

Bonus points to Judge Judy and Spotter for joining me on the preruck!  I encourage some new people to give the preruck a shot.

ANNOUNCEMENTS:

Change of plans

THE SCENE: The dog pound, 32° and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X20, Superman  inch worms x10, mosey to outhouse
THA-THANG:
DORA tour,Partner up

DORA 1: outhouse Run from AO/150 merkins and 100 squat jumps

mosey to The “boat” with 1 CMU per team

DORA 2: run down trail by docks and circle back after climbing rocks up/100 CMU curls and 100 CMU presses

Leave CMUs and mosey to steps

DORA 3: run up steps and up the hill to the rock/150 dry docks and 200 squats

mosey back to the “boat” the scenic route by the docks. Pick up CMUs and mosey to AO

MARY:
41 flutter kicks, some yoga crap, 50 LBCs
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I told the PAX about the program I have been watching on Amazon called World War II in HD. It was a phenomenal program that really changed the way I thought about our history and the men and women that served our country during that time. I shared with them some stats on the number of casualties during World War II and the millions of people that died as a result of evil men. The sacrifice that they gave to protect the innocent and save our world was  unbelievable.  It made me think about the small sacrifices that we need to make on a daily basis for others.. weather it be our family, our friends, or even complete strangers.

Watch WWII in HD, it will change you.

MOLESKIN:
The pax was pretty quiet today except the occasional massive fart from Sparky. Aladdin for 2nd time but there was no tag yet for him on site.
ANNOUNCEMENTS:
Prayers for jobs, flood victims

March to Golgotha

THE SCENE: Low 40’s with a little drizzle for shizzle.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHs, LBAC(F), LBAC(B), Tempo Squats, Mountain Climbers
THA-THANG:
PAX were instructed to choose from a cornucopia of albatrosses to carry throughout the workout: we had an assortment of CMUs, Kettle Bells, Dumbbells, Wood Logs, and Sand Bags.  Once everyone had a “friend,” the fun began:

  • Slowsy to brick parking lot by the strip center, perform 25 weighted squats, put down the weight and run to opposite side of parking lot, perform 2 double burpees, run back and pick weight back up.
  • We continued this cycle of activity, making our way to the summit of Jucomanjaro for 5 double Burpees (Slowsy with weight, perform exercise, run to next stopping point for burpees, run back to get weight, rinse and repeat).
  • Exercises Performed at the various stops: Squats (x25), Merkins (x25), Monkey Humpers (x25), Push Press (x25), Rows (x25), Smurf Jacks (x25).
  • Carry Weight Back to AO

MARY:
Cashed out with 4ct Flutter Kicks (x50).
COUNT-OFF & NAME-O-RAMA
14 strong.

CIRCLE OF TRUST/BOM:
Q shared a history lesson at top of Jucomanjaro – the cross carried by Christ to Golgotha (place of crucifixion) weighed about 300lbs in totality, with the cross beam (the piece he most likely carried himself up the hill) weighing about 100lbs (according to most historians).  The distance He traveled to Golgotha was 2,000 feet and this path is currently a place for Christian pilgrimage.  It just so happens that 2,000 feet equates to 666 yards (the biblical number for Satan), demonstrating God’s perfect plan and Jesus’ overcoming of Satan at the Cross.  Pretty amazing.

If you want to know how much God loves you, you don’t have to look any further than the Cross. One of the things that keeps us from accepting God’s love and becoming more like him is pride.  Pride is the root source of all or most sin.  Q shared one practical way to battle pride: pray for others.  Looking back at your prayer life, what percentage of prayers would you estimate were about you (Lord, give me wisdom, Lord – protect me and my family, Lord – help me get this promotion, etc.)?  The Lord knows what you need.  Focus your prayer life on praying for others.  This is a great starting point for winning the battle against pride, turning from ourselves and focusing on others (like Christ).
MOLESKIN:
Special thanks to Booster, Bartman, Doubtfire, Spotter, and anyone else who brought some weight to the party.  Extra Credit to Pre-Ruck/Run Crew – Spotter, Waxjob, Doubtfire, Bagger, Erector, and Archie
ANNOUNCEMENTS:

None.

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:

20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!

Snowpocageddonlypse

THE SCENE: Plenty of gloom. Rain and 30s, temp steadily dropping.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Mountain Parkers x15 IC
Tempo Merkins x10 IC
One-hand 6-count Body Builders (skip the pushup) x5 IC (each arm)
Ice Skaters x20 each leg OYO
Hindurkins x10 IC

Mosey back to my car because I forgot to take my wallet out of my pocket

THA-THANG:
Mosey to the base of the Matterhorn, circle up for 15x Tempo Squats IC, continue to the Pavalon
Escalator style circuit:
20 Merkins
20 Mountain Climbers
20 Squat Rolls
20 V-ups
20 Travoltas
20 Crabettes

When done, make one lap around the Pavalon doing full step-ups (watch your head!) on the picnic table benches. Left leg on the out, right leg on return.
Repeat circuit, dropping the Crabettes. Another pavalon lap, this time Groucho-walking one leg on the benches.

R&R until done, mosey back to the AO through the big wet flakes of snow.

MARY:
30x 4-count LBCs (well, Mayberry did half-Imperial Walkers holding an umbrella), enjoy the view of the falling snow!
COUNT-OFF & NAME-O-RAMA
6 PAX braved the Snowpocageddonlypse to get better this morning. Welcome back Unibrau, and congrats on the new job!
CIRCLE OF TRUST/BOM:
Isn’t it “funny” how God often brings opposites together and makes them spouses? Sometimes those differences are just that – differences that are neither bad nor good, and we learn to live and love despite them. Sometimes those differences are things that God uses to highlight something in your heart that needs to change. I have a tendency to snap judgment about people that I don’t know, with very little compassion. That guy pulling a U-turn around the median? What a moron… He should learn to drive. The guy on the news that hit a telephone pole at 100mph? Deserved it. But once I get to know someone, and they have a face and a name, I tend to give them the benefit of the doubt. My wife, on the other hand, lets me know that my snap judgements are unacceptable behavior. She has that compassion for the nameless, faceless person that I lack. But, in contrast, she has the tendency to fear the worst about the motivations of the behavior of people that she knows and loves. So take a look at yourself… If you’re like either of us, ask God to work on your heart, to give you compassion for those you don’t know, and trust and grace for those you do.
MOLESKIN:
I was definitely hoping for a bit more white and less wet, but any day that starts with HIMs like these is a great one.
ANNOUNCEMENTS:
Alcoa CSAUP on 2/9! Check GroupMe for more info.