F3 Knoxville

There will be Blood on the Dodgeball court

THE SCENE: beautiful morning!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Mosey to get CMU then to tennis court and divide into Teams of two

Partner 1: takes CMU and does 10 curls, 10 presses, 10 tris, 10 AMERICAN swings

Partner 3: runs into field and around the cones., second round does two laps

 rotate stations and go till Q gets bored.

in tennis court, squat walk around the inside perimeter while dribbling lacrosse ball. Second lap Bernie squat.

mosey to froad with CMUs: line up in teams at speed bump. Partner 1 sprints to end and back and then swaps with partner 2 who is walking while curl,press,tri x10. Partner 3 runs to catch partner Continue till Q gets bored then mosey to tennis courts.

Dodgeball time. You get hit you do 5 burpees before you can come back in. After every throw you must do a sprawl. You can only hold a ball for 5 seconds.

recover with torn rotator cuffs

MARY:
No time for her
COUNT-OFF & NAME-O-RAMA
10 including a visit from Juco’s Butterknife
CIRCLE OF TRUST/BOM:
Men, protecting your wife and children–and others -is not a tiny little part of your Christianidentity. That’s your job title, your burden, yourcalling. That’s on your business card: protector of those God has given me. That’s who you are, men (see Eph. 5:22-33; 1 Cor. 16:13).
You may never have been told this. You may never have been trained in this. You may have no idea in yourself how to do this. You may fear this. You may think you are insufficient for this. It matters not. All that matters is who God has made you to be and
called you to be. You are weak, yes, but God makes you strong. His grace is sufficient and proven in your weakness (2 Cor. 12:9). Your life, therefore, is not about you lying on the ground, moaning about how weak you are, celebrating your failure, and lashing out at anyone who would charge you to get
up off the ground. Your life is about asking God to make you stronger, and then you going out and living in that strength.
Divine grace makes you protect women, children, and the endangered, men. Go and do it. FIGHT for your loved ones. STAND for God’s truth. Don’t accept defeat. Claim the grace of God in Christ, repent when you fail as we all do, and fight still more. Fight, and then fight again, and then after that keep on fighting.
NEVER STOP

MOLESKIN:
We learned that some of the guys at the equalizer have some pretty good moves.
ANNOUNCEMENTS:
Kickball tourney June 11th

Takin a Left Turn

THE SCENE: 59 Degrees with a view of the mountains
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – ICx15
Tempo Squat – ICx13
Merkins – ICx10

THA-THANG:

Pax start with a 20yd bear crawl and then enter the beatdown zone where they complete the exercise prior to running a 400m around the church; returning to the 20yd bear crawl. Rinse and Repeat.
Example – 1st Round
Bear crawl, 25 Merkins, Run 400m
Bear crawl, 30 Merkins, Run 400m
Round 2
Bear crawl, 25 BBS, Run 400m
Bear crawl, 30 BBS, Run 400m

  • Bear Crawl x10 (4ct)
  • Merkins x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Merkins x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x10
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x20
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • V-up x15
  • Run 400m
  • Bear Crawl x25 (4ct)
  • V-Up x20
  • Run 400m

MARY:
Pax jumped in with the 6 to help out in time remaining
Held planks for 6 to return
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
Shared a bit about the impact F3 has had on my life in regards to the bonds that are created between men when they are tested. When you put in the work, get the job done and go at it with a battle buddy. The relationship is stronger than a typical relationship. Trust your fellow HIMs, put in the daily work and be there for them. The bond is everything.

MOLESKIN:
Great spot for an AO. Mountain view at the end of the beatdown was pretty epic. Great group of guys. They even know how to mumble chatter already! Moses approved…All 12 put in the work and all 12 left with their first victory of the day.
ANNOUNCEMENTS:
Grouch is 40 today, Happy Birthday!  Support him as he leads the Bomb Shelter crew this Saturday.

Unoffendable Juco UNO

THE SCENE: Just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squat x 10
windmill x 10
Little Baby Arm Circles forward/back x 10
Tempo Merkin x 10
stretch ONO

THA-THANG:

Took some inspiration from Blindside and tried some F3 UNO. Moseyed to setup where we had a plywood board and CMU’s setup as table and chairs. Let’s play some UNO!

UNO Instructions
# Card = Exercises x multiplier
Color on Card = Exercise
Reverse = Repeat an exercise you’ve already done
Skip = Save to pass on a future card of your choice. Draw again.
Wild = any color exercise. Reps x 10
Wild Draw 4 = All 4 colors. Reps x 3

Partner up and draw a card. Choose from 2 sheets of exercises and do the reps based on the card drawn.
Partners can’t repeat a sheet more than twice.
First 2 sheets are Arms or Legs:

Arms
Diamond Merkin x 3 Green
Werkin x 3 Red
Carolina Dry Dock x 3 Yellow
Hand Release Merkins x 3 Blue

Legs
Squat x 10 Green
Iron Mike x 10 Red
Heels to Heaven x 10 Yellow
Imperial Squawkers x 10 Blue

After completing a card, mosey a short loop and draw another card. Rinse and repeat for ~ 8-10 minutes.
After ~10 minutes pick up CMU chairs and table and rifle carry a short distance to setup again.
Partners have 2 new sheets to choose from:

Abs
BBS x 10 Green
Kick Throughs x 10 Red
Freddy Mercury x 10 Yellow
Shoulder Taps x 10 Blue

Burpees
Burpee x 1 Green
Body Builders x 1 Red
Prisoner Cell Merkin Burpee x 1 Yellow
Spiderman burpee x 1 Blue

Play some more UNO. Draw cards, do exercises, mosey, repeat for ~8-10 minutes.
After time rifle carry/curl table and chairs to third location for 2 more sheets to choose from.

Heavy
Press x 5 Green
Curl x 5 Red
KettleBell Swing x 5 Yellow
Tricep Extension x 5 Blue

Calves
Toe merkin x 3 Green
Toe merkin x 5 Red
Toe merkin x 7 Yellow
Toe merkin x 9 Blue

Q watches the time and calls recover when it’s getting close. Head back to flag.

MARY:
Had enough time for 30 seconds of flutter kicks.

CIRCLE OF TRUST/BOM:

I was reading a book recently called Unoffendable by Brant Hansen. The premise of the book if that we can choose to be unoffendable. We can choose to not take offense.

Offense comes from anger or resentment we feel when there’s been a violation of our natural right to something. The classic example that comes to mind is driving. If you view yourself as having a natural right to go where you want to go, as fast as you want to go, it’s going to be tough getting anywhere. We’ve probably all experienced this ourselves in many areas of life.

Giving up our natural right denies ourself and points us toward others. It allows us to not get angry when things happen to us. It allows us to forgive others.

We can choose to be unoffendable.

We should choose to be unoffendable.

We are called to forgive, not be angry.

Good sense makes one slow to anger, and it is his glory to overlook an offense.

— Prov 19:11

 

 

Shamrock – Ring of Fire Roller Coaster

THE SCENE: 68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4 ct SSH, 10 Merkins, 10 Tie Fighters, 15-4 count flutter kicks.

THA-THANG:

To celebrate our 2 year anniversary we did Jumping Spiders at every shamrock on the road. This was a terrible idea, but according to the internet Plymetric pushups are really good for burning goo and building muscle. I think we had 34 shamrock stops, so 68 of these.

After recovering with a short walk the crew did not kill me, so we moved on to get a tour of the ring of fire roller coaster.

#1 pick your poison and make you way around the round brick enclosure with dips, incline merkins, decline wall crawl or box jumps.

Bunny Hop to #2

#2 Basketball Merkins – 10 alternating, roll ball to opposite hand and do an offset merkin, then roll it back.

Bear crawl to #3 “What’s up Doc” (TM by Baby Boomer)

#3 Grab a CMU, toss it up to the landing, hoist your sack of meat up, grab the CMU, run down the steps, and repeat for 3 times total.

Run to the covered walkway.

#4 Grab a CMU – 25 curls + 25

Run to #5

#5 Small weights / rocks (pink weights for Jenner) – 50 behind the back tricep flutters

Run to #6

#6 CMU drag from curb to curb, then back to curb.

Start over at the ring of fire.

11 men somehow managed to wrangle up all 18 CMUs to return to the pile.

MARY:
10 buns of steel each side, 20 – 4 count flutter kicks, 15-4 count LBCs
COUNT-OFF & NAME-O-RAMA
11- Jitters, Curveball, Voo Doo, Mandolin, Honeydew, Long Noodle, Dumpster Dive, Jenner, Baby Boomer, Commission, Anchorman
CIRCLE OF TRUST/BOM:
2 years at Shamrock has been a huge blessing to me. I look forward to showing up in the gloom everyday. We have a strong band of brothers and I hope we continue to reach out to friends, family and strangers to invite them in to this group.

Psalms 133:1 Behold, how good and how pleasant it is for brethren to dwell together in unity!

MOLESKIN:
Baby Boomer’s friend Brad who is recovering from a heart attack. Pom pom to stay safe during his competition. Jenner for health and MCAT prep stress.
ANNOUNCEMENTS:
Flag handoff on May 25th!

1st Importance

THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Rockettes x10; Bobby Hurley’s x10; little bit of this, little bit of that.

THA-THANG:
Mosey to bathhouse for 7’s

  • V-ups at the bottom
  • Lunge up the ramp
  • Pull-ups at the top.

Mosey to flagpole for 4-corners

  • 1st corner — merkins
  • 2nd corner — lbc’s
  • 3rd corner — squats
  • 4th corner — SSH

Started with 5 merkins, 10 lbc’s, 15 squats, 20 SSH. Went up by 5 each round until we got to 20 merkins, 25 lbc’s, 30 squats, 35 SSH.

Another round of 7’s at the playground — v-ups and pull-ups.

COUNT-OFF & NAME-O-RAMA
10 HIM’s.

CIRCLE OF TRUST/BOM:

1 Corinthians 15:3–4

[3] For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, [4] that he was buried, that he was raised on the third day in accordance with the Scriptures, (ESV)

Only one thing can be of first importance. Let’s make sure the gospel (that Christ lived, died, and was raised for our salvation) is what is of first importance in our lives today.