F3 Knoxville

Speedway Square Dance and Box Dodge

THE SCENE: Very nice!  Mid 50s and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Windmills x10, Cherry Pickers x5
THA-THANG:
Square Dance (put CMU at second cone) – this was done as a group and if you finished early, you held a plank until all were done

  • First cone – Iron Mikes x10 per leg, Burpees x10, American Hammers x10 per side
  • Bear Crawl to second cone (~ 30 feet)
  • Second cone – CMU Big Boy Situps x20, Bent over Rows x20, CMU Squat Thursters x20
  • Murder Bunny w/CMU to third cone (~ 30 feet)
  • Third cone – CMU Curls x30, CMU Skull Crushers (tricep extensions) x30, CMU LBCs x30
  • Lunges w/ CMU to fourth cone (~ 30 feet)
  • Fourth cone – Goblet squats w/ CMU x20, Toe Merkins x20, Flutter Kicks (x20 per leg)
  • Inchworm (no CMU) back to first cone

11s

  • Box Jumps
  • Dips

Box Dodge

Every HIM has a puzzle box approximately 1 ft x 1 ft size.  You have to hold the box above your head like a waiter at a restaurant when they carry their trays.  You can switch hands when shoulder starts to get tired.  You try to knock each others box out of each others hand.  Grid with 9 guys was about 366 ft x 36ft (playing space).  If you lose your box, you have to step out of the grid and do 5 burpees.  You cannot grab the box if someone knocks it but if you can stabilize it with your finger tips then you are good.  If it falls or you grab it, get on those burpees.

I have seen this done with pizza boxes and it is far more interesting because they are bigger but can be more easily stabilized.

MARY:
Modified Circle of Pain – every PAX on his 6, legs straight in the air, 1 PAX runs around and pulls legs towards ground, lies down back in spot and next person in circle repeats.
COUNT-OFF & NAME-O-RAMA
Halfday, Streaker, Trousers, Shoelaces, Rep Sleepy, Doppelganger, Pennies, Cow Patty, Grouch
CIRCLE OF TRUST/BOM:
No specific Biblical text but was watching The Chosen Season 1 Episode 8 when Yeshua was talking to the Samaritan woman at the well.  At one point she says, “You picked the wrong person.”  and “I’m rejected by others.” to which Yeshua says, “I know but not by the Messiah.”  While this is not in the Bible, it resonates tremendously in my spirit.  I am ashamedly guilty of judging a book by its cover but not YHWH.  He looks beyond what our eyes see and sees every person he created for who they really are.  We are never to be the judge in this world.  Yeshua called us to love and it is through our love that we show those around us how we are different.  Only when people ask should we offer our views and thoughts from a place of love rather than cramming them down peoples’ throats even though I am guilty of wanting to shake those who do not know, or willingly ignore, they are living apart from YHWH.  YHWH is the only true and righteous judge.  His ways are higher than ours and his thoughts are higher than ours.
ANNOUNCEMENTS:
Men’s Group with Doppelganger and Cow Patty and others at Food City at 6 AM.  Join them!

Convergence in July.

thespeedway crazy ladder

THE SCENE: Crisp, mid 50s and it was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x11, Cherry Pickers x5, Tempo Big Boys x10, Mosey around made up circle :).
THA-THANG:

Note: Cones are approximately 10 yards apart.

  • Inchworm to 1st cone
  • Body Builders x10
  • Inchworm back to starting cone
  • Murder bunny to 2nd cone
  • Skull crushers x20
  • Murder bunny back to starting cone (leave CMU)
  • Bear crawl to 3rd cone
  • Big Boys x30
  • Bear crawl back to starting cone
  • Pick up CMU and walk with CMU above head to 4th cone
  • CMU curls x40
  • Run the circle that was ran during warm-o-rama (leave CMU at 4th cone)
  • Get your CMU on the way back
  • Repeat

MARY:
Australian Snow Angels x10, Tempo Squats with CMU x10, LBCs for time
COUNT-OFF & NAME-O-RAMA
Doppelganger, Cow Patty, Doctor, Pennies, Streaker, Blackwire (FNG), Waxjob, Halfday (FNG), Grouch
CIRCLE OF TRUST/BOM:

Exodus 33:19 – “… And I will be gracious to whom I will be gracious, and will show mercy on whom I will show mercy.”

As disciples of Yeshua, we are called to love all.  Lovingly correct sinful behavior of fellow disciples and love those who do not hold themselves to the teachings of Christ and law of YHWH as a means to show them Christ.

As I struggle with wanting to shake people out of their sinful nature (mainly those who are not disciples of Christ), I am constantly reminded that it is not my job.  It is my job to love those individuals and let the light of YHWH show through the love I am showing those individuals and let YHWH take care of the rest.  He is in control of everything and his thoughts are higher than mine and his ways are higher than mine.  Loving people is not the same as condoning a person’s choices.

ANNOUNCEMENTS:
CSAUP at Haw Ridge on May 6 from 9 PM to midnight.  Teams can still register.

Speedway BOMB Mod

THE SCENE: A cool 50-ish degrees, a little breeze.  Very nice for beatdown at #thespeedway (Seymour).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, cherry pickers x5, Abe Vegoda x12, Michael Phelps, mosey around the parking lot
THA-THANG:
Partner up.  Pax 1 runs around the outside of the parking lot while Pax 2 does the list.  Flapjack until goal is reached.

  • Burpees x50
  • Bent over rows x100
  • Block curls x150
  • Squats x200
  • Scissors x250 (single count)
  • Repeat

MARY:
Imperial Storm Troopers x10, Mountain Man Pooper x15, Flutter Kicks x10, Box Cutters x10

COUNT-OFF & NAME-O-RAMA
Rep Sleepy, Grouch, Streaker, Doctor, Cow Patty, Zombie, Shenanigans, Banjo

CIRCLE OF TRUST/BOM:
John 15:19 – If you were of the world, the world would love you as its own; but because you are not of the world, but I chose you out of the world, therefore the world hates you.

As HIMs in this world, YHWH calls us to be different.  It is easy to conform to the ways of this world when society tells you what a man should be when in reality, our only example should be Yeshua (Jesus).  He showed us what it was to love unconditionally, teach without belittling, motivate without yelling, and be not of this world but in this world because the world will hate us when we are not conforming to its standard.  We should always be on the lookout for the enemy attacking us and trying to tell us that “it’s not that bad, is it really?”  Everything we do, we should do for the glory of YHWH because even if nobody else is looking, he is and he’s the only one that matters.

ANNOUNCEMENTS:
CSAUP (Completely Stupid and Utterly Pointless – especially at this time) in Oak Ridge on May 6 from 9 PM to midnight.  #thespeedway guys are only going on Tuesday and Thursday so strong encouragement to post at other AOs to get more involved.  Convergence (all Knoxville area AOs get together for massive workout) in July at JUCO.

Square Dance and Box Dodge

THE SCENE: Wet! However, rain stopped luckily.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

I don’t remember.
THA-THANG:
Square Dance (put CMU at second cone) – this was done as a group and if you finished early, you held a plank until all were done

  • First cone – Step Ups (x10 per leg), Burpees x10, American Hammers (x10 per side)
  • Bear Crawl to second cone (~ 20 feet)
  • Second cone – Pull ups (or reverse push ups) x20, Bent over Rows x20, Thursters (with squat) x20
  • Murder Bunny w/CMU to third cone (~ 20 feet)
  • Third cone – CMU Curls x30, CMU Skull Crushers (tricep extensions) x30, LBCs x30
  • Lunges w/ CMU to fourth cone (~ 20 feet)
  • Fourth cone – Goblet squats w/ CMU x20, Dips x20, Flutter Kicks (x20 per leg)
  • Inchworm (no CMU) back to first cone

11s

  • Dips
  • Pull ups (or reverse push ups)

Box Dodge

Every HIM has a puzzle box approximately 1 ft x 1 ft size.  You have to hold the box above your head like a waiter at a restaurant when they carry their trays.  You can switch hands when shoulder starts to get tired.  You try to knock each others box out of each others hand.  Grid with 9 guys was about 45 ft x 45ft (playing space).  If you lose your box, you have to step out of the grid and do 5 burpees.  You cannot grab the box if someone knocks it but if you can stabilize it with your finger tips then you are good.  If it falls or you grab it, get on those burpees.

I have seen this done with pizza boxes and it is far more interesting because they are bigger but can be more easily stabilized.

MARY:
I don’t remember this either but we did a little random exercise-o-rama for time and got 4 HIMs involved.
COUNT-OFF & NAME-O-RAMA
Espy, Swerve, Nailed It, Toad, RadioShack, Drifter, Aprons (FNG Welcome!), JustFlys, Grouch
CIRCLE OF TRUST/BOM:
No specific Biblical text but was watching The Chosen Season 1 Episode 8 when Yeshua was talking to the Samaritan woman at the well.  At one point she says, “You picked the wrong person.”  and “I’m rejected by others.” to which Yeshua says, “I know but not by the Messiah.”  While this is not in the Bible, it resonates tremendously in my spirit.  I am ashamedly guilty of judging a book by its cover but not YHWH.  He looks beyond what our eyes see and sees every person he created for who they really are.  We are never to be the judge in this world.  Yeshua called us to love and it is through our love that we show those around us how we are different.  Only when people ask should we offer our views and thoughts from a place of love rather than cramming them down peoples’ throats even though I am guilty of wanting to shake those who do not know, or willingly ignore, they are living apart from YHWH.  YHWH is the only true and righteous judge.  His ways are higher than ours and his thoughts are higher than ours.
ANNOUNCEMENTS:
AOQ Flag Hand-off to Espy April 30.  Breakfast to follow at Drifter’s house.  CSAUP (Completely Stupid and Utterly Pointless) on May 6 from 9 PM to midnight (yes you read that correctly) – Rep Sleepy, Smuggler, and Grouch are in with Swerve as a hard yes (with a side of maybe).  If interested, hit up Rep Sleepy.

Crazy Ladder

THE SCENE: RAIN and fallen trees, clear and wet (no rain) when workout started
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x11, Cherry Pickers x5, Tempo Big Boys x5, Apex mosey.
THA-THANG:

Note: Cones are approximately 20 feet apart.

  • Murder bunny to first cone.
  • Body Builders x10.
  • Murder bunny back to starting cone.
  • Inchworm to second cone (bring CMU).
  • Skull crushers x20.
  • Inchworm back to starting cone (leave CMU at second cone).
  • Bear crawl to third cone.
  • Big Boys x30.
  • Bear crawl back to starting cone.
  • Pick up CMU and walk it fourth cone.
  • CMU curls x40.  Run the Apex.
  • Get your CMU on the way back.
  • Repeat.

MARY:
Australian Snow Angels x10, Tempo Squats with CMU x10, LBCs x25, CMU curls x40, WW2 for time
COUNT-OFF & NAME-O-RAMA
Espy, Rep Sleepy, Swerve, Webelo, Scoutmaster, Avocado, RadioShack, Drifter, Grouch
CIRCLE OF TRUST/BOM:

Exodus 33:19 – “… And I will be gracious to whom I will be gracious, and will show mercy on whom I will show mercy.”

As disciples of Yeshua, we are called to love all.  Lovingly correct sinful behavior of fellow disciples and love those who do not hold themselves to the teachings of Christ and law of YHWH as a means to show them Christ.

As I struggle with wanting to shake people out of their sinful nature (mainly those who are not disciples of Christ), I am constantly reminded that it is not my job.  It is my job to love those individuals and let the light of YHWH show through the love I am showing those individuals and let YHWH take care of the rest.  He is in control of everything and his thoughts are higher than mine and his ways are higher than mine.  Loving people is not the same as condoning a person’s choices.

ANNOUNCEMENTS:
AOQ flag hand off at Bomb Shelter to Espy.  Breakfast at Drifter’s following the beatdown.  New AOQ in Seymour (The Speedway) starting April 19 at 5:30 AM.  Tuesday/Thursday 5:30 – 6:15 AM.