F3 Knoxville

Author: Cow Patty

Face The Consequences

THE SCENE: COLD!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers

SSH
THA-THANG:
Men had a choice. Long run or short run. After choosing run distance, men were asked to pick right or left hand. Right hand meant 15 burpees, 30 BBS, 30 squats. Left hand 10 burpees, 25 BBS, 25 30 squats. Long run had to do the exercises every 10th mile. Short run every light pole (17).

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have choices to make everyday, and we live with the consequences of those decisions good and bad.
MOLESKIN:

ANNOUNCEMENTS:

Share The Burden

THE SCENE: Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers – In Cadence

Lil’ bit of this, lil’ bit of that
THA-THANG:

Indian Run using 75 lb sandbag.

  • Man at the end carries the sand bag while running to the front of the line. Dropping the sand bag as he gets in line. Man at the end grabs the sandbag and repeat.

Wall Squat sandbag pass

  • Indian run ended at block building. Each man did a wall squat on the wall and passed the sandbag down and back for a total of 7 passes.

Sandbag Lunges

  • Staying in line, everyone lunges. Man in front carries the sandbag for 3 lunges then drops it. Man behind picks up and does the same thing until playground was reached.

Monkey Bar Abs, Over the Shoulder Throws, Swing Pushups

  • First man in line does a sandbag toss over the shoulder 3 times then does the monkey bars. At each bar bringing the knees to chest before moving on to the next. When the first guy drops the sandbag the next grabs it and start his throws.
  • While waiting their turn for the toss and monkey bars, everyone else is doing decline merkins with feet in a swing. At the top of each push up bringing knees to chest.

Did this all twice-ish

MARY:

Roulette
COUNT-OFF & NAME-O-RAMA
FNG – Duracell
CIRCLE OF TRUST/BOM:
We aren’t called to carry the burdens of life alone. Galatians 6:2 “Carry one another’s burdens; in this way you will fulfill the law of Christ.”

The sandbag in the workout represented the burdens we may carry. Started the workout letting the men know that it was all of our responsibilities to make sure that sandbag reached the finished line. This was not about being the first to complete the circuit. If we saw someone struggling, help them. That may even mean that we carry it for them.

In life we may have opportunity to come along those who are struggling. We should see that as an opportunity to show Christ’s love by bearing that burden with them or for them. We may also be the recipient of that at some point in out lives.

Look for opportunity!

MOLESKIN:

ANNOUNCEMENTS:

Iron Pax Workout

THE SCENE: Pleasantly cool and low humidity…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching, mosey around the church parking lot
THA-THANG:

AMRAP

200 Curls

175 Squats

150 OH Press

125 Kettle Bell Swings

100 Merkins

75 Thrusters

50 Bonnie Blairs

25 Blockies

Every 25th rep, run 25 yards, do 3 burpees, run back and continue reps

Ended with 5 blockies in cadence.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
.
ANNOUNCEMENTS:
Hope Resource Center Run 8/20

Cerebral Palsy Work Day 8/6

Breakfast at Rep Sleepy’s House 8/23

Capture the Flag

THE SCENE: Pleasantly cool morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence

Stretchin’ out them hammies and quads

Little bit of this and a little bit of that to loosen up

Then a short mosey to get the heart rate up

THA-THANG:
Split into 2 evenly matched teams at separate ends of the route. Team 1 (purple team) did wall squats while passing a block. Team 2 (pink team) held plank while alternating between high and low, but each member alternated after the team member before them (like the wave). Once each team had made it down and back twice, the first team member would sprint to the first station and perform the excersize noted while the remaining team continued the excersize. Once the team member made to the other base, they would do the excersize allocated to that base (plank member would do wall squats, wall squats would do plank) Purple team stations were 1) 25 merkins, 2) 30 big boys, 3) colt 45, 4) 35 air squats with CMU. Pink team same but I’m reverse. Once the entire team had made it to the other end they had to go back through all the stations as a team (cannot progress to next station until everyone had completed the excersize). Once that was done, the team had to sprint to another location, grab the flag and sprint it back to their base. First one. To complete won. Purple team pulled out the W. Winners had to suicide the 4 stations. Losers had to do 10 burpees, then suicide the 4 stations.

MARY:
Big boys

Merkins on a CMU for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joy in suffering. James 1:2 and Romans 5:3-5
MOLESKIN:
Great competetion between some even greater guys! Building our relationships by being vulnerable with the hardships in our lives, but knowing those things are being used by God to grow us, to build perservierence and character.
ANNOUNCEMENTS:
Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house: