F3 Knoxville

Shrimp Net VQ!

THE SCENE: Cool and Shrimpy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4ct – Cherry Pickers x10
4ct – Little Baby Arm Circles (E.W.) x10
4ct – Seal Claps x10
4ct – Overhead Claps x10
THA-THANG:

Mosey To Oval Office:
1st Stop: Tempo Merkins x10
2nd Stop: Temp Squats x10
Exercise Set Followed by 400m Run/Jog
Exercise Sets 1/3/5:
Burpee x15
Big Boys x20
Hand Release Merkins x15
4ct Flutter Kick x20
400M Run
Exercise Sets 2/4/6
CMU Thrust x15
Overhead Lift w/ CMU x15
Goblin Squat w/ CMU x15
Vertical Row w/ CMU x15
400M Run
Mary:
Down, up, and back down the Oval Office stairs
Mosey back to A/O

MARY:

Pax Roulette 
  • KY – 10 Blockees
  • Rep Sleepy – 20 Plank Jacks
  • Smuggler – Frog Crunches
  • Shrimp Net – hold Al Gore 30 seconds

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Rep Sleepy, Shrimp Net, Smuggler
CIRCLE OF TRUST/BOM:

               “Today may be the best day I have ever had”
Brother Bob
               “The Happiness of your life Depends on the quality of your thoughts”
-Marcus Aurelius
 *

 

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Back to Biz

THE SCENE:  Cooler than it has been.  Good morning to get out and go!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with 25 ssh on the 4ct, did some tie fighters right and left, some tempo merkins, a few windmills and a lap around the parking lot
THA-THANG:
Started with a mosey to the pavilion for 2 sets of 20 table rows and 20 dips

When completed headed to circus maximus.

Set up for a take on the Sea Biscuit.  End of the parking lot 20 merkins, 15 squats, 10 big boys, and 5 burpees.  Perform the exercises and then run one lap.  Second time around all the exercises and 2 laps.  So on until you perform all the exercises and get in 4 laps.

About 3/4 got in all 4 laps.  We did one final group of exercise and a lap to finish off.  After completion we headed to the cloud for a 5 minute ab closer.  An AMRAP circuit of one minute of LBC’s, Flutters, Freddy’s, Big Boys, and Gas Pumpers

After complete head back to the AO.

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about being purposeful and intentional with our time.  Told a story about my daughter throwing a lacrosse ball against the house.  I went out to tell her to stop and a bit later realized the reason she was throwing the ball against the house is because she was playing by herself.  I grabbed a stick and went out to throw with her, but it reminded me of how often I miss the small opportunities to spend time with people I love because I’m distracted.  Put it down.  Walk away.  Spend the time.
MOLESKIN:

ANNOUNCEMENTS:

Hands-Free Wednesday

THE SCENE: Should’ve worn bell bottoms, ‘cause we were in the 60s

F3 WELCOME & DISCLAIMER

Gently encouraged men to consider a yearly physical.

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC l
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — Iron Mikes
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Flutter Kicks 4Ct
  • 8 — Squats
  • 7— 4-Count Imperial Walkers
  • 6 — 4-Count Pickle Pointers
  • 5 — Box Cutters
  • 4 — Step-Ups (each leg)
  • 3 — American Hammers 4Ct
  • 2 — Squat Jumps
  • 1 — BBS

STRETCHES (Or “confessions of an uncaged starfish”—performed at the request of an anonymous PAX named after a prophylactic):

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Jesus

Heavy circle of pain

THE SCENE: Perfect for a beat down, gloomy and cool
F3 WELCOME & DISCLAIMER

As always ✅
WARM-O-RAMA:

  • Willie mays Hayes
  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 25 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Little baby arm circles 10 x 4 F & 10 x 4 B
  • Chattanooga cherry picker
  • Seal claps
  • Overhead claps
  • SSH: 15 x 4 IC double time 

THA-THANG:

Mosey over to the circle

Round 1

Each man at one station. 60 seconds of work. Once finished move to the next station. Repeat until each man has completed every station. No breaks 

60# sandbag deadlift

Plank 

40# sandbag curl

Burpee 

40# sandbag get up’s

Al Gore

30# ruck plate kettle bell swings

Plank 

20# ruck sack tricep extension

Burpee 

10# ruck plate extension hold

Al Gore

5# sand disc plank slides

Big Boys

CMU Rifle carry

60 seconds of rest while we mosey to start line. Mosey to FSWP sign and back. Record time we. Ame in at 1:45. Challenge men to cut the time by 15 seconds. Go again, came in at 1:20. If we successfully make time then no punishment. If we fail, we get 10 burpees per man. No extra burpees

Round 2

Mosey back to the circle

same plan, but we cut the time to 30 seconds per station to finish on time

60# sandbag bent row

Plank 

40# sandbag squat

LBC 

40# sandbag overhead switch shoulder to shoulder

Al Gore

30# ruck plate overhead press

Plank

20# ruck sack merkin

LBC

10# ruck plate extension hold

Al Gore

plank shoulder touches

Big Boys

CMU Farmer carry

Finish at 6:00

Mosey to start line

Run to the sign and back. If we beat our best time, we’re finished. If we don’t, 30 merkins per man.

MARY:
Did I not have time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Water.

Adult men are approximately 60% water. We can live for bout three days without drinking water. Water is the source of our life. If we don’t have access to clean drinking water, we die.

I want to draw your attention to spiritual water.

Joh 4:7  A woman of Samaria *came to draw water. Jesus *said to her, “Give Me a drink.”

Joh 4:8  For His disciples had gone away to the city to buy food.

Joh 4:9  So the Samaritan woman *said to Him, “How is it that You, though You are a Jew, are asking me for a drink, though I am a Samaritan woman?” (For Jews do not associate with Samaritans.)

Joh 4:10  Jesus replied to her, “If you knew the gift of God, and who it is who is saying to you, ‘Give Me a drink,’ you would have asked Him, and He would have given you living water.”

Joh 4:11  She *said to Him, “Sir, You have no bucket and the well is deep; where then do You get thisliving water?

Joh 4:12  “You are not greater than our father Jacob, are You, who gave us the well and drank of it himself, and his sons and his cattle?”

Joh 4:13  Jesus answered and said to her, “Everyone who drinks of this water will be thirsty again;

Joh 4:14  but whoever drinks of the water that I will give him shall never be thirsty; but the water that I will give him will become in him a fountain of water springing up to eternal life.”

In Psalm 1 we read,

“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”

‭‭Psalm‬ ‭1:1-3‬ ‭ESV‬‬

A tree planted by streams of water prospers. Not because of the view, or it’s individual position. It prospers because it’s roots, the foundation of the tree have access to the source of life. The tree has an endless supply of water.

Brothers, I call you to follow this Psalm. Watch who you run with, watch what they say, delight in the Lord, and spend time with Jesus. Be plugged into Him. He is living water. He is the source of life. Drink of the well, and look to Christ.

Prayer requests

BOM

MOLESKIN:
Super proud of the pax at Rampart today. You guys carried my heavy day without grumbling. Maybe it should get harder. 😉
ANNOUNCEMENTS:
Bobbitt on Iron Pax at Project

Flag and Q change at project coming soon. Let’s go support our family in Oak Ridge.