F3 Knoxville

Buzzer Beater

THE SCENE: Upper 60s, summer in the gloom is quickly approaching

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

LBAC (F/B) x10; Little of this, little of that; Michael Phelps

THA-THANG:

Mosey around pavilion and back to grinder

10 minute Tabata: 20 seconds on/10seconds off working through the following exercises and holding CMU between exercises. Mosey loop around pavilion after each 10 minute round.

Round 1 & 3:

  • Curls
  • Bent Rows
  • Overhead Press
  • Alpos
  • Skull Crushers

Round 2:

Squats

Lunges

Step Ups

Jump Squat

Iron Mike

MARY:
Afterburner: Overhead Claps x40; Seal Claps x20; Grady Corn x10

COUNT-OFF & NAME-O-RAMA
Baby Weight, Nair, Smuggler, Walt, Rep Sleepy

CIRCLE OF TRUST/BOM:

I made the decision to stop drinking soda and sweet tea starting the beginning of this month. This one small change has made a huge impact. I’ve lost 8 pounds since the start of the month.

I still have plenty of other changes that I need to make but I’ve learned that making one change can have a huge impact. So ask yourself, what is the one change you need to make today. It doesn’t have to be a huge change to make a huge difference.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Speedway Hills

THE SCENE: Low 60s and the rain held off till we were finished

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Little Baby Arm Circles (F/B) x10; Little Bit of This, Little Bit of That

THA-THANG:
Started with Chumba-Burpees while still in the circle. Play Tubthummping, do Side Straddle Hops for whole song, do a Burpee when they say “I get knocked down”

Mosey to the hill by the canopy where there are lots of cameras for 11s with Monkey Humpers and Pickle Pounders. We did Bernie up the hill and ran down.

Mosey to hill by the backstop, picking blocks up on the way, for 7s doing with Skull Crushers and Grave Diggers. We did Polar Bear Crawl up the hill and ran down.

Mosey to hill at the far side from the backstop for 5s (Q should have done 7s at each location) doing Pull Thru Merkins and Thrusters. We did Murder Bunny up the hill and ran down.

MARY:
Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
Welcome to Pennies and Trousers

CIRCLE OF TRUST/BOM:

“Let the words of my mouth and the meditation of my heart be acceptable in your sight, O Lord, my rock and my redeemer.”

‭‭Psalm‬ ‭19:14‬

What we take in with our ears and eyes is what the words of our mouths become and will be what we mediate on in our heart. Reading the Bible, praying, and spending time with others that have similar beliefs all help us take in good things so when we are pressured and squeezed by life, what comes out is honoring to God.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Speedway DORA-cide

THE SCENE: Unseasonably cold for the middle of April but we didn’t stay cold long

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Cherry Pickers x5; Abe Vigoda x5; SSH x20; Tempo Squat x10

THA-THANG:

Mosey to one of the small soccer fields and did some partner work. One partner did ran a 5 cone suicide doing burpees at the cones, increasing by one at each cone while the other partner worked through the exercises. Everyone was working through the exercises a second time when recover was called.

  • 100 Merkins
  • 200 Big Boys
  • 300 Squats

MARY:
Rep Sleepy afterburner (Overhead Claps x40, Seal Claps x20, Grady Corn x10); Flutter Kicks x20; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
12 HIM that included 7 FNGs

CIRCLE OF TRUST/BOM:
Leave no man behind and no man where you found him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Alphabet Loop

THE SCENE: Low 50s and the rain stopped right before we got started

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Cherry Picker x5; Piano Tapper x5; Abe Vigoda x5; Tempo Squat x10

THA-THANG:
Mosey to the Duck Pond for a loop workout. Eight stations around the loop, stop at each one and do the exercises each time you run past. Did 5 on first loop than added 5 each subsequent loop till we got to 20 that started going down by 5.

  • American Hammers (2-ct)
  • Big Boys
  • Catalina Wine Mixer
  • Donkey Kicks
  • Explosion Merkins
  • Flutter Kicks
  • Gorilla Humpers
  • Hillbilly Walkers

Mosey back to the Grinder

MARY:
Overhead Claps x40; Seal Claps x20; Grady Corns x10; Hello Dolly x20; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIM got to learn their ABCs a little better

CIRCLE OF TRUST/BOM:

When I survey the wondrous cross

On which the Prince of glory died,

My richest gain I count but loss,

And pour contempt on all my pride.

Forbid it, Lord, that I should boast,

Save in the death of Christ my God!

All the vain things that charm me most,

I sacrifice them to His blood.

See from His head, His hands, His feet,

Sorrow and love flow mingled down!

Did e’er such love and sorrow meet,

Or thorns compose so rich a crown?

Were the whole realm of nature mine,

That were a present far too small;

Love so amazing, so divine,

Demands my soul, my life, my all.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

DORA’s Dice Game

THE SCENE: 36 and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Tempo Squat x10; LBAC x10 both directions; Mosey around the Apex loop

THA-THANG:
Grab CMU and mosey to the far end of the grinder and partner up. Each pair roles 12 sided dice to determine exercise. Partner A does AMRAP of exercise while Partner B runs 5 cone suicide then change. Run Apex loop after every 5 rolls of the dice

  • 1 – Curls
  • 2 – Merkins
  • 3 – Skull Crushers
  • 4 – Big Boys
  • 5 – Goblet Squats
  • 6 – Imperial Squat Walkers
  • 7 – Blockees
  • 8 – Burpees
  • 9 – Bent Rows
  • 10 – Australian Snow Angels
  • 11 – Grave Diggers
  • 12 – Catalina Wine Mixers

MARY:
No time

COUNT-OFF & NAME-O-RAMA

Avocado, Grouch, Scoutmaster, Webelo, Rep Sleepy

CIRCLE OF TRUST/BOM:

We as men are called to be leaders for our families. Our families will tend to go both mentally and spiritually in the same direction we are headed.

“And if it is evil in your eyes to serve the Lord, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the Lord.””

‭‭Joshua‬ ‭24:15‬ ‭ESV‬‬

We have probably all heard the last part of that verse before and maybe even have it hanging up in our house somewhere. Joshua was commanding the people that he led to chose who they would follow. He was getting ready to die and wanted to encourage the Israelites to follow God. He knew that it started with him being the leader of his own family. How are each of us leading our families?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.