F3 Knoxville

Long Legged Ladder

THE SCENE: Plenty of gloom to go around
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20; Tempo Squats x10; Walking Lunges across basketball court and back
THA-THANG:
Mosey to the Gravel Pit to start the ladder. Work your way up stopping to do exercises and then back down.

  • First Rung: Gravel Pit, Bonnie Blair x10
  • Second Rung: Road, Imperial Squat Walker (4-ct) x20
  • Third Rung: Pavilion, Box Jumps x30
  • Fourth Rung: Top of Blind Man’s Hill, Imperial Squat Walkers (4-ct) x40
  • Fifth Rung: Up hill to stop sign, Bonnie Blair x50

MARY:
PAX roulette for some ab exercises
COUNT-OFF & NAME-O-RAMA
8 HIMs climbed the ladder
CIRCLE OF TRUST/BOM:
Been out the last week and a half as my kids had COVID. God used that time to show me what I was taking for granted. First was F3, I wouldn’t work out or be who I am if it weren’t for the men of F3. Second was my kids. My girls are 3 and 7 and sometimes I would get annoyed about someone always wanting to sit on my lap or play some crazy game that was made up as we go along. That was until I couldn’t. The night my 7 year of was in tears because she couldn’t hug me really showed how much I take for granted. What are you taking for granted? Ask God to reveal that to you.
MOLESKIN:
Prayers for Walt in the loss of his grandmother and Smuggler’s coworker that has been going through some difficult times.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavily Modified DORA

THE SCENE: Beautiful 50 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x25; High Knees, Butt Kicks, Frankenstein

THA-THANG:
Mosey to the Oval Office and partner up

One partner runs Splash Mountain doing 5 Merkins, 10 LBCs, and 15 Squats at the bottom while other partner works through the following exercises

  • Kracken Burpee x50 (Burpee w/ 3 Hand Release Merkins
  • Iron Hurley x100 (Iron Mike followed by Bobby Hurley)
  • Marionettes x150 (WW2 Sit up touching in order the left side of feet, middle of feet, than right side of feet. Three sit-ups equal one rep)

MARY:
Overhead Claps x50; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
10 strong including FNG Baby Weight

CIRCLE OF TRUST/BOM:
This weekend my wife got to go on a women’s retreat with some ladies from our church. It, quite honestly, sucked for me because I had to do everything for the kids by myself this weekend. That being said I would absolutely do it again because it is important that we do not neglect the spiritual health of our wives. We are the leaders of our household and need to be willing to do whatever is needed to make sure our families flourish.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill this weekend

Didn’t Have A Clever Name

THE SCENE: Mid 60s, quite a lovely morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Tempo Squat x10; LBAC x10

THA-THANG:
Workout determined by cards drawn by each PAX member. 2 Blockee buy in before each new card. For the number cards you would do the number of reps at the prescribed location and for the Ace you would do 15.

  • Hearts = Tennis Court – Hand Release Merkins
  • Diamonds = Baseball Field – Squat Jumps
  • Spades = Apex Point – Big Boy Sit Ups
  • Clubs = Troll Bridge – Side Straddle Hops (4-ct)

Cones set up for the face cards. There was some mumble chatter about them being too far apart.

King = Bear Crawl CMU Drag out and Crawl Bear CMU Drag back

Queen = Inchworm Merkin out and Burpee Broad Jump back

Jack = Murder Bunny out and Resurrection Bunny back

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 HIMs this morning

CIRCLE OF TRUST/BOM:
Shared a story from someone I know about his experiences on 9/11.

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

40th Birthday Bash

THE SCENE: Low 70s and plenty of humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x10; LBAC x10

THA-THANG:
Thang 1: Indian run a large loop carrying Dwayne, stopped 3 different times to do exercises: 40 Big Boy Sit Ups, 40 Squats, 40 Merkins

Thang 2: Do Blockees x10 in the middle of the grinder than go to one of four points to do exercise at the station x40; come back to middle and do Blockees before each station. Overhead carry CMU between stations. The four stations were:

  • CMU Curls
  • Goblet Squats
  • CMU Thrusters
  • Grave Diggers

MARY:
Flutter Kicks x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
9 HIMs this morning including FNG Hot Squat

CIRCLE OF TRUST/BOM:
“So Moses said to Joshua, ‘Choose for us men, and go out and fight with Amalek. Tomorrow I will stand on the top of the hill with the staff of God in my hand.’ So Joshua did as Moses told him, and fought with Amalek, while Moses, Aaron, and Hur went up to the top of the hill. Whenever Moses held up his hand, Israel prevailed, and whenever he lowered his hand, Amalek prevailed. But Moses’ hands grew weary, so they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands, one on one side, and the other on the other side. So his hands were steady until the going down of the sun. And Joshua overwhelmed Amalek and his people with the sword.” Exodus 17:9-13

Moses is considered one of the greatest men of faith in the Bible but even he needed help. In the next chapter he gets advice from his father-in-law about leading the Israelites to keep him from being worn out. He was judging all the disputes people were having and it was more than he could bear alone. He ends up appointing other men to help with the task while still being the primary leader. Who do we have around us to hold up our arms when they start to fall? Even the strongest man needs other men around him to help him. If you are not in close relationship with two or three other men that have free reign on your life, that can call you out when your wheels get in the ditch, than seek those relationships. It won’t be easy, because it is not natural to most of us to be open with others, but it is worth the effort.

MOLESKIN:
Pray for those being impacted by COVID and the hurricane hitting the gulf coast. Pray for Avocado as he will be deployed the second week of September.

ANNOUNCEMENTS:
IronPAX week 0 starts this week, not too late to sign up. Challenge yourself to do the hard thing.

IronPAX Warmup

THE SCENE: 70 degrees and 99% humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Motivators x5; LBAC (Forward/Backward) x10; warmup mosey

THA-THANG:
This was one of the challenges from IronPAX 2019. Set timer for 43 minutes and complete as many rounds of the following exercises as possible.

  • Pull Ups x10
  • Burpee CMU Jump Overs x15
  • CMU Curls x20
  • CMU Thrusters x25
  • Gas Pumps x30

Hammy and Smoky finished six rounds and everyone else was somewhere in round five when the timer went off.

MARY:
Flutter Kicks x35; Heel Taps x10; LBCs x20; Big Boy Sit Ups x20; Grady Corns x20; Box Cutters x20

COUNT-OFF & NAME-O-RAMA

5 HIMs and 1 2.0 challenged themselves to get better

CIRCLE OF TRUST/BOM:
Question of the day: What do we need to be doing to challenge ourselves? That could be physically, spiritually, or in any other aspect of our lives. I know that IronPAX will be a huge challenge for me but one that I want to take on because I know it will make me better. Don’t be afraid of a hard challenge because that is what allows us to grow.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.