F3 Knoxville

Bomb Shelter meets the Kraken

THE SCENE: low 40’s…warm enough for shorts, but still cool & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Tempo Squat IC x 10
  • 4ct Merkins IC x 10
  • LBAC forward/backward x 10
  • this/that stretch

THA-THANG:

Unleash the Kraken!  8 cones in a circle…exercises written at each cone.  Run a lap around the circle before advancing to the next cone.  This Kraken was On The Rocks so CMUs go wherever you go.  Exercises as follows:

Lap 1

  • Overhead Press x 50
  • Tricep Press x 50
  • Nose Wipers x 25
  • CMU Lunge 25 out & back
  • Goblet Squat x 50
  • Curls x 50
  • Diamond Burpee x 25
  • Bear Crawl around the circle

Lap 2

  • Mountain Climber x 50
  • Double Burpee x 25
  • Thrust Merkins x 25
  • Sumo Squat Press x 50
  • Hand Release Burpee x 25
  • Mr. Spectacular x 25
  • Ranger Merkin x 25
  • Squat Jump x 50

MARY:

  • Boat/canoe
  • Captain Thors

COUNT-OFF & NAME-O-RAMA
12 PAX including an FNG:  Flash, Snorkel, Drifter, Fins, Butterfingers, Raincheck, Hammy, Napster (fng), Mr. Rogers, Moses, Iceman, Bartman

CIRCLE OF TRUST/BOM:

Apostasy:  The abandonment or renunciation of a religious or political belief.   I’ve been thinking about this term since hearing a sermon about it recently and have been using this to challenge the root of my decision making.  I’m not an Apostate, however when I know what Christ would have me do and I deliberately choose to do something differently I feel like there is an Apostic nature to my decision.  As a man who claims Christ as my savior I need to be keenly aware of this…often my areas of greatest disobedience are in my decision making.   My challenge to the PAX this morning was to be aware of the seed of Apostasy and prevent it from showing up in the decisions we make.

MOLESKIN:
Great first trip to the Bomb Shelter for me.   Next time I’ll use the parking lot entrance rather than the sidewalk to drive in.

ANNOUNCEMENTS:
Inner City 2.0 workout coming up December 3rd.  The workout will be held at The Wesley House (1719 Reynolds Street) at 2:00.  Tank has more information if you want to reach out to him.

Water tower run

THE SCENE: 32, clear and cold

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching only

THA-THANG:
Mosey to the water towers at the top of Valley Vista Rd.   Approx 2.5 miles and 345 feet of elevation climb.  Stopped for 4 sessions of 10 burpees, 10 merkins, 10 squats.   Also stopped at one storefront for 1 minute wall squat followed by single leg wall squats.

MARY:

  • Captain Thors
  • 1 min of Merkins & 1 min of LBCs  (compliments of Scrum)

COUNT-OFF & NAME-O-RAMA
3 PAX:  Waxjob, Scrum, Bartman

CIRCLE OF TRUST/BOM:
This weekend I spent Thanksgiving with my in-laws which consisted of fixing a lot of plumbing issues.   I found myself getting frustrated with my father-in-law and questioning his stewardship of his resources.   As always, I was thinking about this while driving home and turned the question around on myself.   Am I a good steward of all that God has given me?  What do I do with my time and my money?  This a good exercise for all of us to go through.  If we were to insert ourselves in the parable of the ten talents, which person would we be?

MOLESKIN:

ANNOUNCEMENTS:

Tallest Tower Wins

THE SCENE:   Mid 30’s….cold!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Burpees x 10
  • OH Press x 10
  • This/that stretch
  • Cherry Pickers

THA-THANG:

  1. Split into 2 teams.  Each team had 4-5 CMUs, 4-5 pee rocks, a 70lb kettlebell and an 87lb steel gas can.  Mosey/ruck as a team to the paved hill by the restaurant carrying all of the team’s weight.  Once we reached the hill it was time to build some towers.  Each team had to climb the hill with all of their weight.  Once at the top they could drop 1 item of the team’s choosing and perform 3 burpees as a group.  Then take everything else back down the hill where the group performed 5 squats with whatever weight you were holding at the time.  Rinse & repeat until all weights have been left at the top of the hill.   Teams competed to stack the weight at the top of the hill into the tallest tower possible….tallest tower wins!  All in all it was a pretty good workout….each team made 11 trips up the hill carrying different amounts of weight.
  2. Mosey/ruck everything back to the AO.
  3. Suicide lottery for the remaining time.  There was a bucket filled with exercises.   PAX choose a ticket lottery style and we do the exercise on the suicide course.  The following were chosen:
    • Bear crawls
    • Nose Wipers x 5
    • CMU squats x 10

MARY:

  • 4 ct Flutter kicks holding CMU x 10
  • 4 ct Slutter kicks holding CMU x 10
  • Big Boys with CMU x 15
  • Peter Parker on the CMU

COUNT-OFF & NAME-O-RAMA
18 PAX:  Mayberry, Frosty, Sparky, Bowflex, Underhand, Zygote, Detention, Slide Rule, Flute Loop, Waxjob, Tank, Peach Fuzz, Booger, La-Z-Boy, Shooter, Smoker, Junk, Bartman

CIRCLE OF TRUST/BOM:

Ecclesiastes 4:12 talks about a chord of 3 strands and that it is not easily broken.  This is often talked about in light of marriage, which is absolutely correct.  We need a chord of 3 strands (husband, wife, Christ) to have the strength to endure all life throws at us.   But I believe the “3 strand” analogy also applies to other facets of our lives.  Friendships, work relationships, mentoring relationships…I could go on and on.   The question is:  are you allowing Christ to be a part of all of your relationships?  Are you squeezing him out so that there are only 2 strands, or are you letting him in to provide the strength of the 3rd strand?

MOLESKIN:

  • Lots of travel this week…I hope everyone stays safe on the road and enjoys the Thanksgiving holiday!

ANNOUNCEMENTS:

Burpee Sandwich

THE SCENE:   High 30s I think.  It was cold with an increasing amount of fog rolling in off the river.  By the time we finished the parking lot was a cloud.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the worlds
  • Figure 8s
  • Stretch

THA-THANG:
Burpee Sandwich.   Do the following exercises in order with 50 Jump Ropes between each exercise.

  • 25 Burpees
  • 30 Russian Swings
  • 35 Thrust Merkins
  • 40 Goblet Squats
  • 45 American Hammers
  • 50 Curls
  • 55 Lunges
  • 60 Wide Merkins
  • 60 Hip Raises
  • 55 Overhead Presses
  • 50 Big Boys
  • 45 American Swings
  • 40 Bent Over Rows
  • 35 Smurfjacks
  • 30 Diamond Merkins
  • 25 Burpees

MARY:
N/A it was part of the workout

COUNT-OFF & NAME-O-RAMA
3 PAX:  Tank, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Husbands are to leave their parents and cleave to their wives.   Aside from God himself, our wives are to take precedence over friends, family, or anyone else.

MOLESKIN:

ANNOUNCEMENTS:

Make it 11

THE SCENE: 50ish and calm….perfect weather

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 11
  • 4ct Merkins IC x 11
  • Cherry Pickers
  • This/that stretch
  • 5 burpees OYO

THA-THANG:

  1.  Giant concrete blocks
    • 11 box jumps
    • 11 decline merkins
    • rinse/repeat x 3
  2. Handrail
    • 11 easy ups
    • 11 squat jumps
    • rinse/repeat x 3
  3. Parking lot stairs
    • Backward bear crawl up stairs
    • Run to handicap parking sign and do 11 merkins
    • rinse/repeat x 3
  4. Bermuda Triangle
    • Start at first island with 11 Thrust Merkins
    • Run to 2nd island and do 11 Squats
    • Run up Dawn Wall and do 11 Smurfjacks
    • Rinse/repeat x 3

MARY:

  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
5 PAX including 1 FNG:   Moses, Woodstock (FNG), Bueller, Scrum, Bartman

CIRCLE OF TRUST/BOM:
Adverstity.   We all deal with it in some form or fashion.  The question is how are you, as a man, going to handle it?  Will it defeat you or will you defeat it?  We usually don’t see adversity coming, so it often lands the first punch…..the trick is to not let it defeat you and be ready to lean in and punch back even harder.

MOLESKIN:
Today is my son’s 11th birthday…..thus all the 11 counts.   Had to cut the workout short by about 10 minutes so that I could make it home in time to open presents with him.  Thanks to the PAX for being flexible this morning.  We crammed a lot of work into a short amount of time today!

ANNOUNCEMENTS:
2.0 workout scheduled for 12/3.   Tank has the details.