F3 Knoxville

Author: Drifter

MIWOD

THE SCENE: just the slightest hint of fall in the air.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Merkings

Some planks with arm circles. Some light stretching.
THA-THANG:
Massive Inchworm of Death (MIWOD)

Line up in plank. Bear crawl to the front of the line.

Hold table top. Crab walk to the front of the line.

Hold squat. Inchworm to front of the line.

Stop for PT. Then Rinse and repeat.

PT consisted of:

  • 20 squats in cadence (so really 40)
  • 20 lunges, or 20 beast merkins, or 20 merkins
  • 20 sit ups, or 20 flutter kicks, or 10 leg lifts and hold 6 inches

A short run at the end before heading back for Mary.

MARY:
Thunderstruck came on the playlist on our way back, so we caught the tail end of that. Mountain climbers throughout and merkins on every “thunder”. 20 box cutters. 25 superman swims. LBC cash out.
COUNT-OFF & NAME-O-RAMA
8 PAX today!
CIRCLE OF TRUST/BOM:
Resilience. Just learned about creepy AI that is learning how to exploit weaknesses in human decision making. To me this means we need to have some resolve on the things that matter and be resistant. We just learned we can do this physically. But we also need to do this mentally and emotionally too. Just know that you can make it, and you have brothers right there with you all along the way.
MOLESKIN:

ANNOUNCEMENTS:
Hardship hill coordinating obstacles. Discussions started on potentially migrating some slack channels one direction or another.

5 Corner Tennis

THE SCENE: 70s and muggy. Not sure if it was the beatdown or what that soaked my shirt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Boxer Jacks, 10ish Beachbody Merkins, and a Warmup lap around the parking lot

THA-THANG:
Grab CMUs and head to the tennis courts!

5 corners with each round ascending reps by ten (10-20-30-40-30-20-10). Go as far and as fast as you can. We got everyone at least part way through round 4

The five corners

  • Alpos (Over head Carry to next corner)
  • Lawn Mowers (reps split between each arm)
  • Beachbody Merkins
  • Boxer Jacks (4 count…OMG!)
  • Side Lunges (split reps between each leg)

Between corners, sprint the long sides, bear crawl the short sides (except when carrying the CMU)

MARY:
Pax Roulette: 30 LBCs, 15 Box Cutters, 10 ankle grinder V-up combo move, 20 Flutter Kicks, Hold Super Man for time.  

COUNT-OFF & NAME-O-RAMA
5 HIMs!

CIRCLE OF TRUST/BOM:
Your time gets filled up with stupid stuff if you don’t consciously fill it with stuff that helps you. For me, I feel like I need to strive to fill my time with either Action or Preparing for Action. With Action, imagine who you think of yourself being. What does heroic you look like? A great father? Someone who rescues people from burning buildings? Whatever it is, you are not going to be ready to take action in those areas if you don’t spend time preparing. So don’t let stupid stuff like phone games (pointing at myself here) fill up time that could be better used to prepare you for what actions lie ahead. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Will be needing to coordinate around Hardship Hill obstacle build project.

Also a 2.0 workout on Aug 28 at the Arsenal!

Chariot Dice

THE SCENE: mild. 70s. Not too humid. Good day for a run
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH and a warm up lap with stretches
THA-THANG:
8 squares with different exercises.

  • Goblet Squats
  • Dips
  • BBS
  • Merkins
  • Bent Rows
  • Box Jumps
  • Flutter Kicks
  • Decline Merkins

Start on a square and roll the dice. Do the number of reps shown and repeat. When you roll doubles, do double reps and then murder bunny to the next square.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
8 HIMs and a 2.0
CIRCLE OF TRUST/BOM:
Life can feel pretty random when you’re in the middle of it. My own life was extremely random and chaotic in college. Drifting from place to place. Doing random jobs to make ends meet. But when you look back on life, you can see God’s providence at work. For example, all of my seemingly random work and school experience led to a random encounter for a great job which led to moving out here which led to randomly running in the park and randomly joining F3 and randomly dealing with a deep sin issue in my life. You see my point that it’s not really random. God is in control, and whatever random, chaotic, scary thing is going on, you can trust that God is working it out for your good even if it hurts.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots going on.

3rd F type event at Swerve’s Church

Going away party for Avocado

CSAUP at dog pound

All the stuff for Hardship Hill

Ultimate Frisbee

THE SCENE: It was okay. Finally had cooled off a little, but still hot. Does that make sense? It was overcast. Maybe that is more descriptive? I digress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 LBAC, warm up lap, Bring Sally Up… yeah… sorry
THA-THANG:
Run to the soccer field. Tried to pick a word in the song to do a tuck jump. Failed at first, but adjusted.

Everyone throws a disc. Farthest throw gets to run to the disc. Everyone else lunges. (Nair got to hold a squat in the sprinkler lol!) Farthest 2 throws pick Ultimate Frisbee teams.

Play Ultimate Frisbee inside the 18 yard box. Every time the Frisbee hits the ground, 5 burpees (later merkins, and then BBS).

When you score, 5 monkey humpers. When you’re scored on, 2 body builders.

Run back to AO, Mary on the way.

MARY:
15 box cutters, 15 V-Ups, indian run, hold squat.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Life is short. We don’t know how long we have, but we know it is limited. Do we spend our time in alignment with what we say we value? Spending a little bit of time on the right things over a long period of time has a cumulative effect. You don’t have to spend 8 hours a day on building relationships or whatever is important to you, just 20 or 30 minutes consistently can make a difference. For me, fun with friends is something I value, so I encorporated it into today’s workout. Find those things you can spend your time on and spend it wisely.
MOLESKIN:
Mentioned “In Time” movie as an example.
ANNOUNCEMENTS:
3rd F opportunity on the 15th at Swerve’s church. Drifter speaking. Also CSAUP coming on the 21st!

Slingshots Fired

THE SCENE: It kind of felt like we were standing right outside a dryer vent that was working on a load of towels. That is to say, pretty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Imp Squat Walkers, 10 Merkins.
THA-THANG:
Slingshot to the church parking lot. I.e. one partner farmer carries 2 CMUs whole the other does 10 Merkins and 10 squats, then runs to catch up and swap.

At the church. One partner Lt. Dan (2 lunge, 1 squat) to 3rd median and jog back. Other partner loops on 20 CMU Swings, 20 Curls, 20 Alpos. Complete 2 rounds.

Slingshot to educator for 7s. Thrusters and Body Builders.

Trudge back. Stopping for some Mary on the way.

MARY:
In cadence: 20 Flutter Kicks, 20 Hello Dolly, 20 broken gas pumps (pause and count 3 on the outs and the ups).
COUNT-OFF & NAME-O-RAMA
8 HIMs, 1 2.0, 1 FNG from out of town.
CIRCLE OF TRUST/BOM:
Been having an odd few weeks. Been thinking about changing up careers and all sorts of crazy stuff. At the root of it all is a sense that I want more direction from God on what I should be focusing on with work, home, and serving others. Got a bit of a Holy Spirit gut check when He asked me to look at the “resume” of my last few weeks at home. I had been tense and not very encouraging or helpful to my family. If I were looking at hiring myself for similar service/work with others, I would not pick me for the job. While this was extremely convicting and humbling, it also gave me a lot of clarity and peace. I need to be focusing on what’s right in front of me as practice for whatever is to come. I need to face helping out around the house with joy rather than frustration. When I am faithful with this little, then I can be entrusted with much.
MOLESKIN:
Veep wanted it noted that for the Farmer carry, I was partnered with the 2.0 and had one brick. I will also note that the 2.0 did not carry my CMU, so there…. Also need to note that this was absolutely brutal. Only reuse when needing to punish someone.
ANNOUNCEMENTS:
Of the chain is postponed until aug 21. Moses’s thing is still on July 17. Be sure to sign up for head count. Also a 3rd F type thing is happening on Aug 14 at Swerve’s church. See slack for details.