F3 Knoxville

Author: Bartman

Prefon-two

THE SCENE:   upper 50’s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat jumps x 10
  • Tempo merkins x 10
  • LBAC F/B x 10

THA-THANG:
Run laps around the track, stopping at the swinging bench for Thrust Merkins and at the tennis courts for Big Boy Situps.   Lap 1 = 10 reps;  Lap 2 = 9 reps…..all the way to Lap 10 = 1 rep.

Mosey to the playground for strength exercises

  • 10 pull ups / 10 step ups
  • 9 pull ups / 9 step ups
  • 8 pull ups / 8 step ups

MARY:
none

COUNT-OFF & NAME-O-RAMA
2:  Detention, Bartman

CIRCLE OF TRUST/BOM:
Talked about being a man for Christ and when we need to stand up for our faith.

MOLESKIN:
My first trip to the Equalizer!

ANNOUNCEMENTS:

High Voltage

THE SCENE: 40’s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to where the boats used to be
  • SSH x 15
  • Merkins x 10
  • Mountain Climbers x 10
  • Windmills x 10
  • Mosey back to the AO

THA-THANG:
Menu of the following exercises and reps.  Use heaviest weight possible for each exercise.  Complete all 5 exercises then run to the outhouse and back.  Rinse & repeat AMRAP.

  • Burpees x 15
  • Colt 30s
  • Overhead Press x 20
  • Sumo squats x 20
  • Lawnmowers x 20 (each arm)

MARY:

  • W’s x 15
  • LBC x 15

COUNT-OFF & NAME-O-RAMA
9 strong:  La-Z-Boy, Aladdin, Bartman, Mayberry, Junk, Butters, Tailpipe, Kilowatt, Tweet-E

CIRCLE OF TRUST/BOM:

Kilowatt introduced us to what’s become and normal practice in the Charlotte, NC area – an extended BOM on Wednesday’s to open up and share what’s going on the PAX life.  Several HIMs opened up to share some of the trials they are walking through.

MOLESKIN:
Thanks to Kilowatt for posting with us the past week or two.  He co-Q’d the BOM yesterday so we voted him as the Q for today’s RAW.  Thanks for accepting the challenge Kilowatt!

ANNOUNCEMENTS:
Convergence workout this Saturday at the Asylum at 7:00 – all other AO’s closed.   3rd F event afterward at The Lookout.

Hardship Hill coming up May 18th.

It’s All Downhill

THE SCENE: upper 40’s but breezy – chilly until we got moving

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • Rockettes x 10
  • Burpees x 10
  • Tempo Squats x 10

THA-THANG:

  1. Indian run to the place the boats used to be
    • Iron Mikes at each light pole (route 66 style) around the parking lot to the marina sign.
  2. Matterhorn suicide
    • 5 cones in a line up the hill.  Bernie Sanders to each successive cone and do exercises written by the cone.  All exercises performed facing downhill.
      • 8-count body builders x 20
      • Lunges x 20 (each leg)
      • Shoulder taps x 20 (4 count)
      • Carolina Dry Docks x 20
      • Merkins x 20
  3. DORA 1-2-3
    • Small hill by the restaurant parking lot.  Partner A runs to top of hill and does 2 burpees while partner B does the exercises.  Then flapjack.
      • 100 Merkins
      • 200 Big boy situps
      • 300 Jump squats
  4. Indian run back to the AO

MARY:

  • Side crunch x 15
  • Hello Dolly x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Bowflex, Frosty, Aladdin, Sparky, Kilowatt, Tank, Blue Cross, Wagon Wheel, Waxjob, I-Beam, Toebox, Butters, Junk, Mayberry, Tweet-E, Bartman
CIRCLE OF TRUST/BOM:

As I’ve observed those around me lately – specifically male Christians – I have noticed a lot of passivity.  There is an old adage that goes something like this:  “Share the love of Jesus everywhere you go, and if necessary, use words”.  I understand the point this is trying to make, and we should be living in a way that others take notice.  However as Christian men, we should also be taking a stand for Christ – which means using words, debating/disagreeing when necessary.  I’m not suggesting we go around starting arguments, but we should definitely reject the passive approach and be steadfast in how we represent ourselves.  So often the Christian faith is seen as curling up in Jesus’ lap and getting coddled.  Yes, Jesus does offer rest to the weary and is a place of refuge when needed, but the example that Jesus set while on this earth was not that of someone in the fetal position…he was bold in his words, strong in his position, confident.  As men, I pray we are attuned to God’s word and are actively looking for opportunities to be bold for him.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill is right around the corner, May 18th.   Join a team if you haven’t already.

Almost Fartsacked

THE SCENE: mid 30’s but felt warmer…it was nice this morning.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
N/A

THA-THANG:
Go through the following menu as many times as possible.  Round 1 = 25 reps, Round 2 = 20 reps, Round 3 = 15 reps, Round 4 = 10 reps, Round 5 = 5 reps.  Between rounds, run to the outhouse and do 5 burpees.  I think Tweet-E was the only person to finish the entire thing….big surprise….    We had 30#, 25#, 20#, 15# dumbbells, a 60# sandbag, a 40# sandbag, a 35# kettlebell, plus a 35# ruck for the merkins.  Each man used the heaviest weight possible for each exercise….if you get exhausted before completing your reps, drop to a lower weight.

  • Squats
  • Flamingos
  • KB swings
  • Overhead Press
  • Deltoid Raise
  • Curls
  • Rucksack merkins

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

1 Corinthians 9:19-23

In this passage Paul talks about becoming all things to all people in order to share the gospel.  I think this is pertinent today.  The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it.  Lost people need to hear the truth.  We do, however, need to communicate with people in a way that they understand this message.  The next time you feel led to share Christ with someone, consider who you are talking to.  Are they older than you?  Younger?  Do they have the same interests as you?  What religious background do they come from?   Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.

MOLESKIN:
I almost fartsacked this morning.  I woke up at 5:12.  Evidently I hit snooze on my phone alarm and fell back asleep with it in my hand….then when the snooze alarm went off I dropped the phone, which woke me up.  Nothing like waking up late on a day when you’re on Q!

ANNOUNCEMENTS:

Diamonds are JUCO’s best friend

THE SCENE: low 40’s & calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Tempo Merkins x 10
  • LBAC F/B x 10
  • Tempo Squats x 10
  • Imperial Walkers x 10

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

  • Flutter Kicks x 15
  • Hello Dolly x 15
  • Side Crunch x 10

COUNT-OFF & NAME-O-RAMA
9 strong:  Spotter, Waxjob, Erector, Snaggletooth, Kenjo, Sweeper, Rocket, Chaco, Bartman

CIRCLE OF TRUST/BOM:

1 Corinthians 9:19-23

In this passage Paul talks about becoming all things to all people in order to share the gospel.  I think this is pertinent today.  The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it.  Lost people need to hear the truth.  We do, however, need to communicate with people in a way that they understand this message.  The next time you feel led to share Christ with someone, consider who you are talking to.  Are they older than you?  Younger?  Do they have the same interests as you?  What religious background do they come from?   Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.