F3 Knoxville

Category: Bomb Shelter

37 Thanks

THE SCENE: Perfect gloom for Thanksgiving. Not too cold but just enough to make you keep going.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH- 10 4ct
  • Good Mornings- 5- 3ct down and up
  • CHerry Pickers- 5
  • Shoulder Taps- 10 4ct

THA-THANG:

Mosey to the base of ButterBilly hill with your CMu for some 37 Thanks

Complete 37 reps of each exercise. Than Rifle Carry CMU to cone up ButterBilly, about 37 feet away from start. Leave CMU and run the rest of the way to the top of the hill. At the top do 38 reps of corresponding core exercise before running back down the hill to your CMU, rifle carry back to start. Move to next exercise and repeat.

  • Thrusters  —> V Up
  • Hand Release Merkins —> LBC’s
  • mAn Makers—> Gas Pumps
  • Never cross dollys—-> V Up’s
  • Kranken Burpees—> LBC’s
  • Starfish Crunch —-> Gas Pumps

MARY:
Some LBC’s for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today is my birthday. At 37 I see where I can be a more effective leader in my community. It starts with me realizing where i have failed. I need to be better at leading by example when it comes to giving back and being a servant leader to my community. With this being Thanksgiving, I’m am grateful that i have the opportunity to give back and i want to be better at following through with that.

MOLESKIN:
ANNOUNCEMENTS:
Dec 18th Ugly Sweater Beer Ruck/Walk. M’s invited, don’t have to Ruck or drink beer, just come for the 2nd F!

Baby it’s cold outside

THE SCENE: Coldest day of the season as declared by @Hammy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, WW2’s and inch worm merkins the width of the grinder and back
THA-THANG:
Mosey with a CMU to the church parking lot, find a curb complete the following:

  • 1min toe taps
  • 1min dips
  • 1min hip dips (crowd favorite)
  • 1min heel taps
  • 1min CMU pull through
  • Suicides to parking islands with 5 burpees at each stop
  • rinse and repeat

MARY:
Ab work and planks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Every small decision you make throughout the day either dismantles or disciplines you towards becoming the person you desire to be. Pay attention to the small decisions
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drifter’s 30th

THE SCENE: just below freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, 30 tempo squats, 30 arm circles, warm up lap.
THA-THANG:
Grab a dance partner. While one partner stays and boogies to the music, the other does 30 reps of something and runs a short lap. Switch to the next set each time the song switches.

Wall sits with arms dancing / 30 chest to bars

Balls to the wall (hold as long as you can) / 30 box jumps

Superman sways / 30 WW2

Dancing Bears/ 30 Hand release merkins

run a lap together

Rinse and Repeat

MARY:
Nope…
COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
Just because you win/lose the battle does not mean you win/lose the war. This could go for a lot of things, but what is on my mind is the war with sin. I recently lost a significant battle with sin and after 2+ years of sobriety concerning seeking out porn, I sought it out just a few days ago. It was a crushing blow that I am still sorting through, but one thing that is different this time is that God is not allowing this lose to shift the momentum of His war on sin in my life. The root cause of the defeat was trying to do things on my own and not reaching out to my battle buddies for help. So when you are facing a losing battle, reach out and get the battle support you need, and don’t let a defeat shift the momentum of the war on sin in your life. Let it fuel your resolve to learn and grow so you can crush it in the next battle.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Don’t forget to bring some unwrapped gifts to some beatdowns. Talk to Peach and Nair for details.

Arm Flappin Dora

THE SCENE: A warm 54 degrees and perfect weather for a little work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills  x 10 (4 ct)

Little of this, Little of that.

Cherry Pickers x 8
THA-THANG:
After shouldering our bricks, we moseyed to the Methodist Church parking lot.

  • The Pax partnered up for some Dora slow suicide.
  • Exercise one – 100 blockees.
  • Exercise two – 150 big boys with CMU.
  • Exercise three – 200 CMU curls.
  • Exercise four – 300 CMU goblet squats – no one made it to this round.
  • While one pax did the exercise, the partner did suicides to the three medians in the parking lot. Upon arrival at the median, the pax would perform 10 overhead claps on a 4 count, and then run back.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spoke about hearing a wife say that she didn’t want to leave her husband behind in the faith. When thinking about F3, the whole phrase of “leave no man behind, and no man where you found him” really resonates with me. I think I appreciate it so much because I feel like it reminds me of how God pursues lost sinners like me. I read from most of Isaiah 53 which talks about all the things that Jesus does for us. He carries our sorrows, He was numbered with us as transgressors, He died to make intercession for us. The challenge I left us with is we need to fight against the temptation to leave behind our wives, children, and friends when it comes to faith.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Committed to bodybuilders and burpees

THE SCENE: mid 30s , dry , nice
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
plank, merkins x10 ic, plank , Peter Parker’s x10. Jog the grinder , 10 squats , jog the grinder , 10 imp walkers, jog the grinder , 10 imp squat walkers
THE THANG

DORACIDES

  • 100 bodybuilders
  • 200 monkey humpers (4ct)
  • 300 big boys

MARY:
Box cutters x10 ic,

lbc x 10 ic

peter Parker’s x10 ic

RNR
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Commit and then figure it out
MOLESKIN:
I am not a planner and that’s ok. I admire those that plan ahead and are well organized but don’t think you have to have everything planned out before you make a decision. Sometimes it’s good to just commit and then figure it out .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.