F3 Knoxville

Author: Music City

Shamrock Wet N’ Wild

THE SCENE: Dark, Rainy, 41 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BOCs, Cherry Pickers
THA-THANG:

Mosey to CMU pile with everyone grabbing a CMU then heading to breezeway

1)

Merkins- 20

Curls 20

CMU squats 20

Derkins 20

:::then lunge with CMU —> mosey to next awning and do 5 Motivaters      [Do x 2]

2)

LBCs/Big Boys 20

SSH (4ct) 20 Do x 2

Squat Jumps 20

Bent CMU Rows 20

:::then bear crawl —> mosey to next awning and do 5 Motivaters       [Do x 2]

3)

Overhead CMU Press 20

Leg Raises 20

Dry Docks 20

Incline Merkin 20

:::then lunge with CMU —> mosey to next awning and do 5 Motivaters     [Do x 2]

NEXT:

Grab a battle buddy and HIM1 runs around the parking lot while HIM2 holds a wall sit….AMRAP.

Return CMUs

MARY:

COUNT-OFF & NAME-O-RAMA
8 HIM— Osteen, Baby Boomer, Slappy, Mermaid, Trolley, Cheatsheet, Waxjob, Music City
CIRCLE OF TRUST/BOM:
The HIM is often focused on doing, earning, working, etc. Our greatest need is something we cannot earn, nor work to achieve – our salvation. We have been declared righteous by God because of the one true HIM, Jesus. Eph 2:8-9, 2 Corinthians 5:21.
MOLESKIN:
NA
ANNOUNCEMENTS:
Upcoming CSAUP at Asylum

Shamrock 8/21/2020

THE SCENE: Gloomy with a slight hint of Fall. Upper 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, SSH, BOCs

THA-THANG:

Mosey to CMU pile…

Line up on practice football field sideline with battle. While HIM1 does exercise, HIM 2 runs across field and back.

  1. CMU squats
  2. Back Rows
  3. Merkins
  4. Shoulder press    (do 3 rounds of each)

Return CMUs

Mosey to parking lot….

One exercise station at each corner of lot. HIM 1 runs left, HIM 2 runs right —>doing exercises at each corner. When you pass your battle buddy, you give a high five then do 5 burpees. (Do this for the remainder of the time.) 

4 Exercises are:

  1. Dry Docks (20)
  2. Mike Tysons (20 4ct)
  3. Squat Jumps (20 4)
  4. Flutter Kicks (20 4 ct)

COUNT-OFF & NAME-O-RAMA

17 HIMs.

Music City, Cheatsheet, Pringle, Bekky, Flower Pot, Mermaid, Trolley, Fabio, Honeydew, Anchorman, Slappy, Key Fob, Slim Reaper, Dumpster Dive, Sparrow, 15-Love, Curry.

CIRCLE OF TRUST/BOM:
Encouraged men to think about what they could do today that would matter in 100 years and in eternity.

Shamrock Q

THE SCENE: Clear, 70 degrees, FULL MOON
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH + BOCS
THA-THANG:

Split into 5-6 groups of 3/4 HIMs

Mosey to CMU pile with everyone grabbing a CMU then meet in parking lot closest to CMU pile.

In your groups……

2 HIMs do following exercises in succession while the other 1 (or 2):

1) Push-pull CMU (2 rounds- run lap in between)

Merkins- 10/10

Curls 10/10

CMU squats 10/10

Derkins 10/10

2) Walking lunges with CMU (2 rounds- run lap in between)

LBCs/Big Boys 10/10

SSH (4ct) 20

Squat Jumps 10/10

Bent CMU Rows 10/10

3) Bear Crawl (2 rounds- run lap in between)

Overhead CMU Press 10/10

Leg Raises 10/10

Dry Docks10/10

Incline Merkin 10/10

COUNT-OFF & NAME-O-RAMA
16 HIMs

Osteen, Becky, Dumpster Dive, Slappy, Tuba, Pom Pom, Baby Boomer, Curry, Mermaid, Key Fob, Brick, Pringle, Cheatsheet, Sparrow, Dogbite, Honeydew, Music City

FNG- Jake Simmon (Osteen)

CIRCLE OF TRUST/BOM:
Mentioned Tom Sawyer and white washing the fence. How do we view our work? Work is a privilege and given to us by God for our good.

ANNOUNCEMENTS:
F3 Dad’s Camp

Everest Circuit

THE SCENE: Extra Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with……..SSH, Cherry Pickers, Tempo Merkins, Tempo Squats, Quick stretch
THA-THANG:
Jogged to the base of Everest, stopping at every stop sign to do 5 Burpees.

  • Summit Everest and make way to Rock Pile
  • Grab a rock and do:
    • 15 Bicep curls, 15 shoulder press, 15 Tricep ext, 15 squats
  • Mosey to first intersection on way back to base camp and do 20 LBCs and 10 Tempo Merkins
  • Repeat the Everest Circuit (x3 total) performing 12 reps then 10 Reps
  • Mosey back to AO stopping at stop signs for burpees and squats
  • Circle up a do a couple minutes of Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Music City, Rainbow, Charmin, Brick, Waffle House, Mogul, Kentucky, Full House, Crablegs, Mr Jinxy, Assfault
CIRCLE OF TRUST/BOM:
“Keep Moving!” Many sharks have to keep swimming or they’ll drown. Encouraged PAX to keep moving. Don’t stagnate. Don’t become complacent. Keep pursuing the Lord, keep pursing and romancing your wives, keep talking to your kids. Keep working hard at your jobs etc. Don’t drown!
MOLESKIN:
NADA
ANNOUNCEMENTS:
Kickball Tourney

Keeping It Close To Home

THE SCENE: 70 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

BOCs front and back

Cherry Pickers

Tempo Merkins

Few Burpees

THA-THANG:

Station 1 — Pavillion

**Battle Buddy**

HIM 1 does single leg step-ups (10 each leg) with concrete paver while HIM 2 performs wall sit.

Switch and repeat

Reps of 10/8/6/4/2

Station 2 — Dugout

Each HIM alternates 10 pull-ups, 10 Tempo merkins; 9 pull-ups , 9 Tempo merkins etc. Work way down to 1.

Station 3 — Playground

HIM 1 does 10 Bulgarians per leg while HIM 2 does LBCs then switch.

Reps of 10/8/6/4/2

Station 4 — Flagpole

Him 1 does dips at flagpole while HIM 2 bear crawls up hill and back(wards) x 3 sets each

Station 5 — AO

**Groups of 3 so as to have enough pavers**

HIM 1 grips a paver in each hand and speed walks to other side of parking lot and back while HIMs 2 & 3 perform 20 squat jumps and 20 BBs. Switch and continue giving each man a turn with the pavers.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
PacMan, Bluebird, Rainbow, Archie, Snitch, Rusty, Kentucky, Proton, Uncle Jesse, Slim Shady, Full House, Music City, Redo (FNG-Jason Cruze), Clooney (FNG-Isaiah McGill)
CIRCLE OF TRUST/BOM:
Shared a little about sacrificial hospitality and bringing people into out lives; people different from us etc. Jesus dined with sinners but did not sin with sinners. Jesus lived in the world, but did not live like the world.
MOLESKIN:
Pretty challenging workout. Next time make all reps 10/8/6/4/2
ANNOUNCEMENTS:
Hardship Hill announcement.