F3 Knoxville

Category: Bomb Shelter

What’s the name of this hill?

THE SCENE: Light snow on the grass, an ice skating rink on the grindstone, real feel of 11 and a crescent moon at sun rise. Gloom really means beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

– 22ssh 10 tempo squats
THA-THANG:

  • Thang 1- colonel trautman- pax a did 10 merkins and held chillcutt while pax b “ran” to pull up bars and did 3 pulls ups. “Ran”back and switched. Went for 8 min
  • mosey to base of springbrook rd hill.
  • Thang 2 -Totem pole
  • bernie up hill stoping at first light post.
  • 5 HR merkins
  • run back to bottom
  • bernie back up stop at light post one complete HR Merkins, Bernie to light post two.
  • complete 10 imperial stromkickers SC.
  • run back to bottom
  • repeat for 3 more light post
  • 3- 15 V-ups
  • 4- 20 Iorn Rockets
  • 5- 30 groiners
  • pax finished one full round so we started over working through the whole totem pole and then taking off the last one every round.
    -note light post on “unnamed hill” are not equal distance which is a “ Pleasant surprise”

Mary:

pax a 10 sc step ups pax b bbs till a done. Repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“It’s very easy to forgive others their mistakes it takes gut and gumption to forgive them for having witnessed your own.”

“It’s A sign of strength not weakness to admit that you don’t know all the answers”

 

MOLESKIN:
ANNOUNCEMENTS:

Fat Amy visits the bombshelter

THE SCENE: Dark n 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial walkers x10 IC, 1 burp, squats IC, 2 burp, IMP squat walkers, 3 burps, Hill billies, 4 burp, and back down……
THA-THANG:

  • Fat Amy:
    50 Squats
    – 10 Burpees
    40 BBS
    – 10 Burpees
    Lunge to cone( 60 yards) run the toll bridge, ricky bobby loop back to the pavalon
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Bear crawl to cone (60 yards) run the toll bridge, ricky bobby loop back to the pavalon
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Lunge grinder to cone (60 yards) run the toll bridge, ricky bobby loop back to the pavalon
    – 10 Burpees
    40 BBS
    – 10 Burpees
    50 Squats

MARY:
LBC IC x10, Flutters IC x10, Hello dolly IC x10, LBC x10 IC
COUNT-OFF & NAME-O-RAMA
7 brothers
CIRCLE OF TRUST/BOM:
Darkness cannot drive out darkness, onlyy light can do that. Hate cannot drive out hate, only love can do that.

-Dr Martin Luther King Jr.
MOLESKIN:
I expanded on this a little in the COT but need I say more here?
ANNOUNCEMENTS:
After almost 4 years of Radio Shack…..he has his first Q this thursday! I am excited for him and. Its never too late!

Party goes sideways

THE SCENE: 20 degrees. Not much wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkins, 9 Boxer jax, 10 Imp Squat Walkers.
THA-THANG:
Big block beer pong

Call out an exercise for pax to do while you play beer pong. To throw, first do 3 hand release merkins. If you make it, PAX takes turns using big blocks to do exercise and reps on the bottom of the cup. If you miss, PAX keeps doing the exercise you told them while you farmer carry both big blocks to bathrooms and back.

Tennis courts shenanigans

Tried and failed on a couple tennis games. Ended up just making ESPY and scout master do a bunch of burpees. We ran a bit and did merkins and burpees.

Tennis ball Indian run

Ball starts at the front. Toss it up for guy behind to catch. Guy in back runs the ball to the front. If ball drops, all do 5 burpees

Bears and sprints. Alternate bear crawls and sprints on the Tennis courts down and back. This one worked okay.

MARY:
Captain Thor up to 5, 10 BBS, 20 side crunch each side, hold 6 inch for time.
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Reflecting on the fact that though as men we are called to lead our families, women tend to lead and encourage in other important ways. For example, my wife tends to be quicker to turn to prayer on a given topic whereas I tend to try and wear myself out trying to just take on every struggle. Pay attention to the ways women in your life contribute to the well-being of your family and community. Thank them for it. Encourage them in it. And look for the unique ways you can contribute to the good of your families and community.
MOLESKIN:
N/A.
ANNOUNCEMENTS:
Breakfast at Drifter’s on the second Saturday in February.

Don’t drop the block

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Imperial Squat Walkers, SSH
THA-THANG:
Pick up your CMU and don’t put it down for the ENTIRE beatdown (except for Blockies)

Mosey to the church parking lot complete 5 rounds of exercises, run a lap with the CMU in between each

-10 blockies

-20 imperial squat thruster

-30 twisted squats

-40 tricep extensions

-50 curls

Mosey back to AO with different movements between light poles

MARY:
Find a dryish puddle and do flutter kicks with your block overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Cor. 10 God doesnt promise us easy times but he does promise to be with us in the hard times.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Lily Pads of Doom

THE SCENE: About 30 degrees and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence (15x)
  • Little baby arm circles in cadence (10x)
  • Tempo Squats in cadence (10x)
  • Mosey around the parking lot

THA-THANG:

  • First person:
  •  Bear Crawl to the cone
  •  Lunge to the next cone
  •  Inch worm to next cone
  •  Tee Merkins to next cone
  •  Lunge to next cone
  • Crawl Bear to the last cone
  • Second person:
  •  25 Froggy jumps
  •  25 Merkins
  •  25 Thrusters
  •  25 Squats
  •  25 WWII
  •  25 Curls
  •  25 Squats
  •  25 Dips (Repeat until battle buddy gets back and then switch)

MARY:
Flutter kicks, Box cutters, and finish with LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
II Cor 5:14-15 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”  As believers, Christ’s love should compel us to love other and live selflessly like Jesus did.  Are we living for ourselves or something or someone else?  God calls us to no longer live for ourselves, but for Him.  
MOLESKIN:
Prayer request for Camacho family, who lost wife and child in car accident and for Swerve’s upcoming medical test a week from Thursday.
ANNOUNCEMENTS: