F3 Knoxville

Category: Bomb Shelter

Welcome to the platue

THE SCENE: Final cold weather beatdown for a while.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 reps
  • Good mornings- IC
  • High knees- 4ct IC
  • Grady Corns- 4ct IC
  • Dive bomber merkins- OYO

THA-THANG:
Thang 1

Wheelbarrow down GS switch at cone

Hold plank for 6

Burpee- bodyrow tabatta- 8 rounds 30sec on 10 rest

Partner carry back down

Switch at cone

Face scrapes- Bulgarian ss- 8 rounds 30 on 10 off

Thang 2

Mosey to platue of pain

Murder hornets up platue

Murder bunny 10yrd

10 manmakers, 10 lunges, 10 bbs

Repeat for 30 yards

Bearcrawl down and drag CMU

Repeat for 30min


Mary

Crunchy frogs IC- got like 10 in
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The importance of this group is so profound. It’s amazing to see the new pax step in and continue to build something special. We are having impacts on mens lives even when they don’t realize it.
MOLESKIN:
ANNOUNCEMENTS:
Flag hand off on 4/30

Torential Tuesday

THE SCENE: 50s. Lot of sky sweat. Bit of lightning so had to stay under cover.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Imp Squat Walkers, 10 cherry pickers, 5 burpees (plus a few others sprinkled in)
THA-THANG:
Had to pivot a bit. Did Sally song with merkins. Did another song with a basketball pass while holding a v-up. Thunder Struck with holding squat and a jump squat on each thunder.

Then we did a little free throw. Try to hit at least 3. 10 attempts. Miss is 5 drydocks for everyone. Make is 5 star jumps for everyone.

MARY:
ABCs, hold superman, pax roulette.
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
I’m in Customer Experience for my job, and I just got back from Disney world. A good book on the topic is the Experience Economy. It talks about the progression of economic value. How we started in a commodity based economy, progressed to goods, then service, and now Experience. At each level, people attribute a hire value and are willing to pay more for it. Hence, me paying way more than I should on stuffed animals at Disney. Anyway, the point being that an even higher economic offering is transformation. The best example is working out. You subject yourself to a bunch of uncomfortable experiences for the end result of a physical transformation in your body. And Disney is fun, but the more meaningful time I spend in the long run is in the things that invest in my own transformation. So where are you placing value? On stuff? On kicking back and having cool experiences? Or on investing time in transformation, physical, spiritual, etc.?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Speedway is starting next week! Help by showing up or Qing.

No legs

THE SCENE: Perfect weather for a no legs beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins, overhead claps
THA-THANG:
Stations arranged around the grinder, rotate every 2 mins and run the apex loop

Beatdown stations

-merkins

-arm twists w bricks

-power u w bricks

-dry docks

-curls w CMU

-tricep raises w CMU

-inchworm merkins

-lawn mower pulls

MARY:
More non-leg work with bricks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Phil. 4, 6-7 How often are we anxious without going to the Lord with prayer and supplication? If we do he promises us peace that pases understanding.
MOLESKIN:

Avocado returns to Egypt on Saturday, safe travels brother!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sally, Cards, and CMUs

THE SCENE: 50’s and perfect Gloom weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this.

Little of that.

Windmills x 10.

CMU Overhead press to “Bring Sally up,” halfway through, we switched to full CMU thrusters.

THA-THANG:
The Pax picked up their blocks of woe and we moseyed to the fountain. From there, we split into 1 and 2. One representative from each group drew cards for the high card. Whoever won, ran the loop. Whoever lost, farmer carried two CMU’s one whole loop and called out exercises for the other pax to do. Crowd favorites were as follows…

  • Burpees
  • WWII’s
  • Dry Docks
  • T-Merkins
  • Flutter kicks.

MARY:
WWII’s for time.
COUNT-OFF & NAME-O-RAMA
Swerve, Webelo, Scoutmaster, NailedIt, JustFlys, Nailed It, RadioShack, Grouch, Toad, Avocado, KY.
CIRCLE OF TRUST/BOM:
Selections from Judges 16.
MOLESKIN:
The thrust of what I talked about is the fact that Samson acted like an idiot with Delilah. He knew this woman did not have his best interest at heart, and still continued in his relationship to her after multiple times where she proved untrustworthy. I think Samson did that because he relied on himself and his strength to get out of his trouble. However, once he revealed his heart to Delilah, Judges 16:20 records some of the most frightening words in Scripture, “But he did not know that the Lord had left him.” To be honest, I think we all have a little Samson inside of us. We think we can master or control or lives. Many times that will evidence itself in how we think we have sin under control. We sometimes live like we can play with sin and never get hurt. I encouraged us all to be quick to repent and find forgiveness because sin bites, kills, and separates.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Crazy Ladder

THE SCENE: RAIN and fallen trees, clear and wet (no rain) when workout started
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x11, Cherry Pickers x5, Tempo Big Boys x5, Apex mosey.
THA-THANG:

Note: Cones are approximately 20 feet apart.

  • Murder bunny to first cone.
  • Body Builders x10.
  • Murder bunny back to starting cone.
  • Inchworm to second cone (bring CMU).
  • Skull crushers x20.
  • Inchworm back to starting cone (leave CMU at second cone).
  • Bear crawl to third cone.
  • Big Boys x30.
  • Bear crawl back to starting cone.
  • Pick up CMU and walk it fourth cone.
  • CMU curls x40.  Run the Apex.
  • Get your CMU on the way back.
  • Repeat.

MARY:
Australian Snow Angels x10, Tempo Squats with CMU x10, LBCs x25, CMU curls x40, WW2 for time
COUNT-OFF & NAME-O-RAMA
Espy, Rep Sleepy, Swerve, Webelo, Scoutmaster, Avocado, RadioShack, Drifter, Grouch
CIRCLE OF TRUST/BOM:

Exodus 33:19 – “… And I will be gracious to whom I will be gracious, and will show mercy on whom I will show mercy.”

As disciples of Yeshua, we are called to love all.  Lovingly correct sinful behavior of fellow disciples and love those who do not hold themselves to the teachings of Christ and law of YHWH as a means to show them Christ.

As I struggle with wanting to shake people out of their sinful nature (mainly those who are not disciples of Christ), I am constantly reminded that it is not my job.  It is my job to love those individuals and let the light of YHWH show through the love I am showing those individuals and let YHWH take care of the rest.  He is in control of everything and his thoughts are higher than mine and his ways are higher than mine.  Loving people is not the same as condoning a person’s choices.

ANNOUNCEMENTS:
AOQ flag hand off at Bomb Shelter to Espy.  Breakfast at Drifter’s following the beatdown.  New AOQ in Seymour (The Speedway) starting April 19 at 5:30 AM.  Tuesday/Thursday 5:30 – 6:15 AM.