F3 Knoxville

Bear Crawl to Glory

THE SCENE: Beautiful sonny day, no gloom to be found
F3 WELCOME & DISCLAIMER

Covered full disclaimer for FNG in attendance
WARM-O-RAMA:
SSH – 15, Tempo Merkins x 10, Tempo Squats x 10, LBACF, LBACR, Moroccan Night Club x 10

Chatty CP’s, Knox CP’s, Willie Mays Hayes, SSH x 15

THA-THANG:

Mosey with CMU to Amphitheater

Buy in:

Bear Crawl to the top of the Amphitheater

10 Burpees

Crawl Bear back down

Main Beat down was a ladder exercise

Do first exercise, bear crawl to the top level, then run around amphitheater back down. Do first exercise, bear crawl to second exercise, complete it, then bear crawl to the top and return. Continue this pattern for every step of the amphitheater returning to the stage after each round.

Exercises were as follows:

First step 25 CMU Curls

Second Step 10 Derkins

Third Step 25 Dips

Fourth step, take CMU with you on this step, 25 Clean and Press, leave CMU at the top

Fifth step100 Heavy Squats

Cash out – Bear crawl with CMU from the Amphitheater to the fort, yes up the hill all the way until we touch it.

Watch out for that sidewalk in the middle of the path, busted my CMU on it.

RTB

 

MARY:
None

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Busted CMU no burpees performed…… Also, Iron Chef in the house
ANNOUNCEMENTS:
Cardinal Widow painting opportunity 3/18

Escape from Haw Ridge 4/14

Hardship Hill on the horizon, please join our team if you can. We have two open spots.

Bringing Habits HOME – Year 2

THE SCENE: 41 and windy
F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Little Baby Arm Circles (IC) x10, both forward and reverse
  • Dive Bombers x5 (IC)
  • Squats x10 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball -Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank at Home

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs (single-count)

MARY:
PAX choice for a few rounds to finish out
COUNT-OFF & NAME-O-RAMA
12 total – 6 Bootcampers and 6 RUSHers
CIRCLE OF TRUST/BOM:

It’s been right at one year since I led my first F3 Q. Over that time, several things have changed in my life. I’m now a father of 3. I’ve changed jobs. Despite the changes in my personal and home life, F3 has been a constant steady source of encouragement, wisdom and physical strengthening.

I’ve participated in a convergence at JUCO, a CSAUP at The Asylum, Brolympics, and a memorial Q for Cardinal. Every one of these events was a ton of fun, but there’s something deeper just below the surface if you take a minute to pause, look for, and appreciate it.

Each of you here has that thing within you and I know it because you are here this morning. You set an alarm, you got up and drove here when most people are still in bed. You were intentional.

Intentionality is one of the things F3 has given me over the last year. I’m by no means perfect but I’m better than I was before.

My challenge to you this morning is to pick one part of your life and be more intentional in pouring into it the rest of the week. It could be your marriage, a friendship, your children or maybe even a hobby for yourself. Whatever it is, be intentional because that’s how change is made and that’s how we get better.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

3/18 – Painting for Cardinal’s widow
4/14 – Escape From Haw Ridge (pre-order a shirt by 3/10 if you want one)

 

5-10-15-20

THE SCENE: Cool spring morning, temp around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO
10 Tempo Merkins

THA-THANG:
Ladder Work
Yellow Cone – 5 HR merkins
Yellow Cone – 10 HR merkins
Yellow Cone – 15 HR merkins
Blue Cone – 20 HR merkins
Yellow Cone – 5 Burpees
Yellow Cone – 10 Burpees
Yellow come – 15 Burpees
Blue Cone – 20 Burpees
Yellow Cone – 5 V-Ups
Yellow Cone – 10 V-Ups
Yellow Cone – 15 V-Ups
Blue Cone – 20 V-Ups
Pickup the 6 every time a blue cone is reached
Start arch exercise together

Mosey to Dwayne
Group Squats
1 runner down and back

Mosey to Matterhorn
AMRAP
5 BBS
5 pull ups
Rinse and Repeat

MARY:
Flutter Kicks x 20 IC
BBS x 10 OYO
Hello Dolly x 20 IC
BBS x 10 OYO
Side Crunches x 10 IC (each side)
BBS x 10 OYO

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, La-Z-Boy, Aladdin, Madoff, Excitebike, Mudpuppy, Goat Dish, Earmuffs, Google

CIRCLE OF TRUST/BOM:
God puts us in situations to use those to help encourage others during difficult times.  Use your past experiences to encourage those around you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Shovel Flag Workshop – 4/1
Escape from Haw Ridge – 4/14

Quarter Murph Endurance

THE SCENE: A perfectly balmy 53 degrees with stars overhead and dreams in our hearts.

F3 WELCOME & DISCLAIMER
Yup, we did all that.

WARM-O-RAMA:
15 each of:
SSH
Mt Climbers
Tempo Merkins
Tempo Squats
Moroccan Night Clubs
Knoxville Cherry Pickers

THA-THANG:
Quarter-Murph Repeats
One traditional Memorial Day work out is a “Murph”. Named after Lt. Michael Murphy who gave his life valiantly during a recon mission in Afghanistan in 2005. A full murph is: 1 mile run, 100 pull ups, 200 merkins, 300 air squats, 1 mile run. Normally done for time. (Usually w/ a weighted vest – we did not do vests)

Today, we divided a murph by 4, then broke down the sets into manageable bites. We went one quarter-murph at a time and worked to see how close we could get to a full murph.

  • 400 M run from the playground around the building and back.
  • 5 sets of: 5 pull ups, 10 merkins, 15 air squats
  • 400 M run

That’s one quarter-murph. Then start over at the top (so two runs in a row in between exercises) and do as many quarter-murphs as you can in our time.

We had several bros who knocked out a full murph! IM-pressive.

MARY:
None needed.
COUNT-OFF & NAME-O-RAMA
Did that.

CIRCLE OF TRUST/BOM:
James, the half-brother of Jesus and leader of the early church in Jerusalem wrote a little epistle. In the very first chapter, he drops the line:

James 1:2–5 (ESV) — 2 Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. 5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

In the same way a hard workout can absolutely crush you, but leads to growth in strength and endurance, trials in our lives can have the effect of growing us in Christlikeness. No one wants trials. No one thinks they’re good when they’re happening. But we have a promise that there is a plan behind it all that will end with our good and will even have a ‘perfecting’ effect on us.

Charles Spurgeon said, “I’ve learned to kiss the wave that throws me against the Rock of Ages.”

We can learn to kiss the wave as we lean into our challenges knowing that we may not need to be rescued from them, but only seen through them. So lean in and know that God is doing more than you can see through your trials!

MOLESKIN:
Enjoyed leading this one. It was largely self-directed.

ANNOUNCEMENTS:
Escape from Haw Ridge T-shirt orders are due by Fri. Register for Escape from Haw Ridge. Anyone who can should sign up for painting at Cardinal’s wife’s new place.

Take Your Time Putting Your Shoes On

SCENE: Cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC until all PAX had their shoes on 

THA-THANG:

Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.

Sevens – Squats at Circle ball court. Dry docks at Bath House.

Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.