F3 Knoxville

Speedway Death Crawl + All About The Benjamins

THE SCENE: Hot and muggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
All done IC.
SSH x20; Windmills x10; Cherry Pickers x10; Tie Fighters x10 each leg.

THA-THANG:

Death Crawl – PAX  lined up on path and started bear crawling. Last in line did 5 burpees then ran to catch up to group, tagging last person in line and running to front of bear crawl line. Tagged  PAX did his 5 burpees then ran to catch group. Rinse and repeat until everyone has did burpees.

All About The Benjamins 

Two stations on opposite sides of the field.  On CMU station, PAX did sets of: 25 curls, 25 skull crushers, 25 bent rows, 25 BBSU w/ overhead press.  On opposite station, PAX did sets of: 25 Bobby Hurleys, 25 mountain climbers, 25 merkins, 25 Peter Parkers.

PAX would do an exercise on one side, then sprint to the other side and do that side’s exercise. Rinse and repeat until we couldn’t lift our arms anymore.

MARY:

  • Alternating Shoulder Taps –  in cadence
  • American Hammers – in cadence 
  • Arm stretches.

COUNT-OFF & NAME-O-RAMA
11 HIMs.

CIRCLE OF TRUST/BOM:
Acts 9:15. We all “carry a name”: our family’s name, our employer’s name, our church’s name, our Lord’s name. How well are you carrying the name?

MOLESKIN:

  • Bats at Burnout’s house
  • Banjo’s Wedding and travel
  • Doppelgänger, rep sleepy – travel
  • Trousers – family and job search

ANNOUNCEMENTS:

  • 2.0 workout at Bomb Shelter – 6/25 at 0815
  • Convergence at JUCO – 7/2 – sign up on Slack. No other beat downs that morning.

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 21
Temp Merkins x 11
Cherry Pickers x 7
Short mosey with CMU.

THA-THANG:
A game of cards. Three decks at three stations (upper body, core, lower body). Draw a card. Suit tells you which workout to do. Reps are the number on the card 2-10, Jacks are 11, Queens are 12, Kings are 13, Ace are 14, Jokers are bad luck. Mosey around the apex loop and start over. Bear Crawl between stations.
Upper Body Deck:
Hearts – CMU Curls
Clubs – CMU Tricep Extensions
Diamonds – Merkins
Spades – Upright Rows
Joker – 25 Wall Merkins

Core:
Hearts – LBC’s
Clubs – Big Boy Sit Ups
Diamonds – WWII Sit Ups
Spades – American Twists
Joker – 25 Burpees

Lower Body:
Hearts – Squats
Clubs – Single Leg Lunges
Diamonds – Step Ups
Spades – Calf Raises
Joker – 25 Box Jumps

The last round we did as a group. Card drawn according to F3 tenure. Rep count for each exercise x10.
MARY:
Kenny Loggins – Danger Zone
COUNT-OFF & NAME-O-RAMA
Nailed It, ESPY, Radioshack, Hydrant, Drifter, Steer, Yosemite
CIRCLE OF TRUST/BOM:
Focus on what you can control.
MOLESKIN:
Things you can control:
1. How personally you take things
2. Your effort
3. What you believe
4. Your priorities
5. How kind you are
6. How open minded you are
7. What you eat
8. What you talk about
9. What you think about
10. Your happiness
11. How seriously you take life
12. Who you hang out with
ANNOUNCEMENTS:
Lots of prayer requests. Swerve on a mission trip, Espy and Yosemite traveling for vacation. Drifter’s friend who’s son may have appendicitis. Steer for several members in his church and stress with a new job.

Beer mile at Moses.

Joy of Tire Flips

THE SCENE: more hot and humid weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the recruitment center. Grab a CMU and circle up. As a timer for each exercise, 5 PAX, one at a time, do 3 tire flips as all others do the exercise. After a set of 15 total tire flips, switch to the next exercise in the list. The exercises are as follows:

  • Merkins
  • OHP
  • Tricep extensions
  • Curls
  • Rows
  • LBCs
  • Heavy Freddie’s
  • Goblet squats
  • Heavy Lunges
  • Burpees block jump overs

We got two full rounds in. Mosey back to the shovel flag.

MARY:
No time left for Mary.
COUNT-OFF & NAME-O-RAMA
24 for a surprise celebration!
CIRCLE OF TRUST/BOM:
“Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.” – James 1:2‭-‬4 NASB1995

This is definitely one of my favorite passages, but it is tough. We are instructed here to consider it joyful to encounter trials. These trials have a purpose: to perfect our faith. Perfected faith results in a heavenly home when our life on earth is over. So, sometimes life is hard, but if we endure, our faith will be perfected.

MOLESKIN:
So YHC noticed a few weeks ago, that I was approaching my 100th Q for F3 Knoxville. However, I had no idea that my brothers had orchestrated a celebration in my honor! What an amazing group of men that are in this brotherhood! Thank you all so much for the love and support.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd!

The Late Package

THE SCENE: Don’t remember because this is a week late but we looked sweaty in the photo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 ssh on 4ct, cherry pickers, this and that, and some Michael Phelps
THA-THANG:
Started in the parking lot with 4 corners of Burpees.  Corner #1 10 burpees, corner #2 9 burpees, corner #3 8 and so on until completion.  55 burpees total.

Mosey to pavilion for an ab 2 round circuit of 25 flutters, lbc, freddie mercury, hello dolly…all single count

Mosey to circus maximus.  Sprint the sides and walk the ends.  6 sprints in total

Mosey to cardiac for a bernie up with 5 squats at bottom, first bend, second bend, and top

 

 

MARY:
Headed to the ATM for some cash
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

June 9th marked the 6 year anniversary of my father’s passing.  The guys helped me honor him and we read Deuteronomy 6:5-8 and talked about being a witness to our children.

Crotch Rot

THE SCENE: Balls hot…and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21

Cherry Pickers IC x5

This and That

THA-THANG:

Partner, CMUs alternate curls and tris in the way to Thunderdome

DORA: 1 rep it out, the other takes a lap

400: Double CMU calf raise

200: squats, sumo squats, squrls, lunges

100: Thrusters, Dry Docks, Flamingos

1 burpee after each lap (10+ per guy)

3×5 Burpee breaks

overhead CMU carry back to AO

MARY:
Built in
COUNT-OFF & NAME-O-RAMA
Jagged Pill, Goat Dish, Frosty, I-beam, ShuttleCock, Waxjob, Trunk, Snitch, Mudpuppy, La-z-boy, Ribbed, Excitebike
CIRCLE OF TRUST/BOM:
Community is a necessity. My M and her Bible study are doing an entire study on how to “finds your people.”

For HIMs it’s much easier. To have community you have to put yourself out there for sure. Like Ms. Lippy taught you, if you want to have a friend, be a friend.

More than anything, you can’t have community without BEING THERE. Be present, be involved. Post. Sign up to Q. Take the flag for a spell.

MOLESKIN:
I was dog tired before we started, and lying in a ditch tired when we were finished. Thanks to the men for the push
ANNOUNCEMENTS:
Convergence.