F3 Knoxville

Category: Bomb Shelter

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
THA-THANG:
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

MARY:
Tempo merkins, Box cutters, flutter kicks

COUNT-OFF & NAME-O-RAMA
17 HIM
CIRCLE OF TRUST/BOM:
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP on Friday. Get a team together.

Keep it simple

THE SCENE: Cool and clear, then very wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and tempo merkins
THA thang

Wasn’t expecting to Q so we kept it simple with 11’s on Mt. Crumpet. Blockies at the top, and big boys with the CMU at the bottom.  Lunged, curled, and pressed out way back to the AO

MARY:
ab work

COUNT-OFF & NAME-O-

espy, swerve, RadioShack, toad, VEEP and yosemite

CIRCLE OF TRUST/BOM:
It’s a message I’ve given before but plain and simple discipline equals freedom. Hebrews 12:11
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Extraction team 6

  • THE SCENE: sunny and beautiful 
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

right into a mosey with some Frankenstein along the way
THA-THANG:
Mosey to elementary school

when pax arrived we realized the monkey bars and low bars had been removed so pull-ups are more difficult, still we proceed

Thang 1

  • 25 pull ups
  • 50 Merkins
  • 75 single count iron mikes
  • run to top of road hill
  • held squat for 6

Mosey to high school football field – on the way Q checked his phone to see that Moses had called, pax linked up with Moses by high school

Thang 2- modified Nolan Richardson

  • Solo
  • 50 burpees, every 25 run 50 yard one Bobby Hurly
  • 100 Squats – every 50 run 50 yard one BH
  • 50 LBC every 25 run 50, 1 BH
  • 100 little baby arm circle, every 50 run 50, 1 BH

Thang 3

  • pax ran stadium stars started at home stands go up left side and down right, went up rows with hand rails-2 on home side, ran to visitors
  • run up visitors stands same up left down right. About 12 rows
  • headed back to AO
  • ran 30 sec walk 1min 2 rds
  • ran 1min walk 30 seconds 2 rounds
  • Q stopped pax at bottom of hill that leads up to the grindstone
  • Rep Sleepy called jailbreak
  • finished run back from High school in 6min

 

MARY:
Pax roulette

  • Moses Superman’s
  • Rep sleepy – flutters
  • grouch- windshield wipers
  • Q- leg raise hip raise combo
  • lbc for time

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I’m thankful I can confess when I fail as a husband and know that other men have the same challenges. Thankful for an M that’s not afraid to call me out when I’m wrong.
MOLESKIN:

moses rucked from the Arsenal to the Bombshelter, Q did not realize this till I was giving his a ride back to the Arsenal. It was a great F3 moment.
ANNOUNCEMENTS:

flag hand off this Saturday!!

Square Dance and Box Dodge

THE SCENE: Wet! However, rain stopped luckily.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I don’t remember.
THA-THANG:
Square Dance (put CMU at second cone) – this was done as a group and if you finished early, you held a plank until all were done

  • First cone – Step Ups (x10 per leg), Burpees x10, American Hammers (x10 per side)
  • Bear Crawl to second cone (~ 20 feet)
  • Second cone – Pull ups (or reverse push ups) x20, Bent over Rows x20, Thursters (with squat) x20
  • Murder Bunny w/CMU to third cone (~ 20 feet)
  • Third cone – CMU Curls x30, CMU Skull Crushers (tricep extensions) x30, LBCs x30
  • Lunges w/ CMU to fourth cone (~ 20 feet)
  • Fourth cone – Goblet squats w/ CMU x20, Dips x20, Flutter Kicks (x20 per leg)
  • Inchworm (no CMU) back to first cone

11s

  • Dips
  • Pull ups (or reverse push ups)

Box Dodge

Every HIM has a puzzle box approximately 1 ft x 1 ft size.  You have to hold the box above your head like a waiter at a restaurant when they carry their trays.  You can switch hands when shoulder starts to get tired.  You try to knock each others box out of each others hand.  Grid with 9 guys was about 45 ft x 45ft (playing space).  If you lose your box, you have to step out of the grid and do 5 burpees.  You cannot grab the box if someone knocks it but if you can stabilize it with your finger tips then you are good.  If it falls or you grab it, get on those burpees.

I have seen this done with pizza boxes and it is far more interesting because they are bigger but can be more easily stabilized.

MARY:
I don’t remember this either but we did a little random exercise-o-rama for time and got 4 HIMs involved.
COUNT-OFF & NAME-O-RAMA
Espy, Swerve, Nailed It, Toad, RadioShack, Drifter, Aprons (FNG Welcome!), JustFlys, Grouch
CIRCLE OF TRUST/BOM:
No specific Biblical text but was watching The Chosen Season 1 Episode 8 when Yeshua was talking to the Samaritan woman at the well.  At one point she says, “You picked the wrong person.”  and “I’m rejected by others.” to which Yeshua says, “I know but not by the Messiah.”  While this is not in the Bible, it resonates tremendously in my spirit.  I am ashamedly guilty of judging a book by its cover but not YHWH.  He looks beyond what our eyes see and sees every person he created for who they really are.  We are never to be the judge in this world.  Yeshua called us to love and it is through our love that we show those around us how we are different.  Only when people ask should we offer our views and thoughts from a place of love rather than cramming them down peoples’ throats even though I am guilty of wanting to shake those who do not know, or willingly ignore, they are living apart from YHWH.  YHWH is the only true and righteous judge.  His ways are higher than ours and his thoughts are higher than ours.
ANNOUNCEMENTS:
AOQ Flag Hand-off to Espy April 30.  Breakfast to follow at Drifter’s house.  CSAUP (Completely Stupid and Utterly Pointless) on May 6 from 9 PM to midnight (yes you read that correctly) – Rep Sleepy, Smuggler, and Grouch are in with Swerve as a hard yes (with a side of maybe).  If interested, hit up Rep Sleepy.

Alphabet Loop

THE SCENE: Low 50s and the rain stopped right before we got started

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Picker x5; Piano Tapper x5; Abe Vigoda x5; Tempo Squat x10

THA-THANG:
Mosey to the Duck Pond for a loop workout. Eight stations around the loop, stop at each one and do the exercises each time you run past. Did 5 on first loop than added 5 each subsequent loop till we got to 20 that started going down by 5.

  • American Hammers (2-ct)
  • Big Boys
  • Catalina Wine Mixer
  • Donkey Kicks
  • Explosion Merkins
  • Flutter Kicks
  • Gorilla Humpers
  • Hillbilly Walkers

Mosey back to the Grinder

MARY:
Overhead Claps x40; Seal Claps x20; Grady Corns x10; Hello Dolly x20; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIM got to learn their ABCs a little better

CIRCLE OF TRUST/BOM:

When I survey the wondrous cross

On which the Prince of glory died,

My richest gain I count but loss,

And pour contempt on all my pride.

Forbid it, Lord, that I should boast,

Save in the death of Christ my God!

All the vain things that charm me most,

I sacrifice them to His blood.

See from His head, His hands, His feet,

Sorrow and love flow mingled down!

Did e’er such love and sorrow meet,

Or thorns compose so rich a crown?

Were the whole realm of nature mine,

That were a present far too small;

Love so amazing, so divine,

Demands my soul, my life, my all.

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