F3 Knoxville

Author: espy

Substitute teaching while Taco is on quarantine

THE SCENE: Chilly-ish but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My 2.0 “Lumberjack” led most the warm-up

-10 SSH

-15 LBC’s

-15 Squats with CMU’s outstretched
THA-THANG:
Today the Bomb Shelter needed a substitute teacher as our own Taco (an MCS spanish teacher) was on close-contact quarantine. We decided to honor the work of our teachers in this odd time by visiting The Educator.

-Mosey to The Educator with CMU for 11’s. Blockies at the bottom, 4ct Iron Mike’s at the top.

-Inch worm Merkin your first time up the educator, Bernie a few trips up in the middle (a Snorkel request)

-Mosey back to AO, blockies while we wait for the 6 to catch up (a Peach request)

-Lesson for the day, be careful what you ask for with your MumbleChatter =)

MARY:
-Chest press

-Flutter kicks

-Chest press and flutter kicks at the same time

-Tempo merkins and WW2’s

COUNT-OFF & NAME-O-RAMA
scout, scoutmaster, peach, pinnochio, snorkel, hammy, ky, t-bone,veep, napster, nair, espy, double tap, drifter, lumberjack
CIRCLE OF TRUST/BOM:
Read the weekly F3 email, the Judge’s word on consistency this week was awesome!
MOLESKIN:
Pray for KY’s ministry oppourtunity and those dealing with COVID
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Thanksgiving at the Bomb Shelter

THE SCENE: Cool and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 15

-Air Squared x 20

-Aunt Sally came to Thanksgiving and demanded Merkins
THA-THANG:
One mile-ish Indian run with a frozen turkey, rugby pass the bird to the next man. 20 burpee penalty for dropping the Gobbler, Thanks HAMMY.

7’s (bodybuilders and 4ct flutter kicks) on ButterBilly hill, renamed Butterball Hill for today. It’s the best/worst hill at our AO.

MARY:
LBC’s and WW2’s to cash out
COUNT-OFF & NAME-O-RAMA
taco, postpone, hellbender, hammy, veep, smuggler, nair, moses, scout, pinnochio, espy
CIRCLE OF TRUST/BOM:
Strength is a mindset before its a muscle. Everything is a thought before an action. Our mental energy feeds our physical energy. Be sure to stoke your mental energy today
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Baseball at the Bombshelter

THE SCENE: Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherrypickers
-10 OHC
-15 Big boys
-20 SSH
THA-THANG:
-1 mile-ish mosey with PAX roulette mixed in, 10 reps of whatever is called out

-Head to baseball field, PAX lines up at home plate, burpees while you wait your turn.
-Sprint between bases.
-10 WW2s at first base
-20 Monkeyhumpers at second base
-30 Merkins at third base
-40 Squats at home plate

-Run one outfield lap after first inning, two after the second and so on… Most got 4 1/2 innings in.

MARY:
Flutter kicks, LBC’s and a plank

COUNT-OFF & NAME-O-RAMA
Taco, Umro, Pinnocchio, Ma’am, Hammy, Fins, Moses, Napster, Postpone, Avocado, Drifter, Arnold, Espy

CIRCLE OF TRUST/BOM:
Convergence this weekend at the Bomb Shelter, if you haven’t been to an F3 convergence they are awesome!
MOLESKIN:

ANNOUNCEMENTS:
Rosters for the Bomb Shelter baseball team will be posted next week!

My kids planned this beatdown

THE SCENE: pleasant, oppressive humidity was noticeably absent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherrypickers
-10 WW2’s
-15 Big boys
-20 Sprinter sit-ups
-If you finish ahead of pax, LBC’s
THA-THANG:

-Indian run with CMU to Duck pond

-50 merkins upon arrival.
-Run a lap. lunging 1/2 the boardwalk.

-Inch worm merkins for 15 parking spaces.
-Run a lap, lunging 1/2 the boardwalk.

-50 SSH

-Run a lap, lunging 1/2 the boardwalk.

-Plank until 6 is up

MARY:

merkins, flutter kicks, etc

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get out there and talk to others about F3. Don’t make this something you just do in the gloom and then don’t talk about, I promise there is someone you know that needs the positivity that F3 forces into our lives
MOLESKIN:
2 PAX went down on the Indian run, great to see everyone stop and care for them, wishing a speedy revocery to Rivers and Veep!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sanctification at the Bomb Shelter

THE SCENE: 73 degrees, humid as a motha
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-5 Cherrypickers

-10 Merkins/Planks

-15 Big boys

-20 Squat Thrusters with CMU

-Over head resting position/presses with CMU

-Melungeon to the end of the grinder. Melungeon is a lunge with CMU, twist to both sides then shoulder press CMU while in lunge position.

THA-THANG:
Mosey to the Church parking lot

-Melungeon to each parking island where reps increase by 10

-Bodybuilders

-WW2s

-Burpees

-Bicep Curls

-Tricep extension

-Overhead press

MARY:

WW2’s with a CMU, LBCs, etc

COUNT-OFF & NAME-O-RAMA
pinocchio, woodshack, swerve, postpone, coconut, napster, veep, moses, ky, avocado, rivers, nightmare, drifter, fins, taco, hellbender, tank, pigskin, espy
CIRCLE OF TRUST/BOM:
Starve your distractions, feed your focus. Stop spending time on useless distractions that bring you further from your goals.Time can be invested in various things, make sure you invest it in something that provides a return.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.