F3 Knoxville

Category: Bomb Shelter

Battle Rope

THE SCENE: Low 50’s & misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC, Windmills, Tempo Merkins, Imperial Squat Walkers IC, Tempo BBS, LBAC IC, little this little that, mosey

THA-THANG:
One PAX member would do rep count of battle rope exercise while other members would do a circuit until the battle rope reps were complete and switch.

  • Battle Rope: 50 alternating, 40 slams, 30 body toss, 25 inward circles, 25 laterals
  • Merkins
  • Goblet Squats
  • Curls
  • BBS
  • curtsy squat
  • chest press
  • back scratchers
  • WW2

All 7 members made it through 5 rounds & got around the Apex twice for a breather.

MARY:
PAX Roulette in order of respect (Hammy, Woodshack, Swerve)… sorrry peach
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

There’s a gap between the life you want and the one you have. You can’t have both.

Earning the Candy

THE SCENE: 47 degrees and light breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– LBAC forward and backwards x10.

– Cherry Pickers x 10.

– Tempo squats x 10.
THA-THANG:
The Q intended to go to Mt. Crumpet, but considering that the other Pax had injured knees, we stayed and did everything on the Grinder. So, we did a Dora with three to earn our candy:

  • Overhead press x 100.
  • On, over, off block merkins x 100.
  • Goblet squats x 300.
  • Imperial squat walkers and BBS x 400.
  • While 2 pax did the exercises, the other pax overhead carried the CMU to the end of the Grinder and back.

MARY:
We worked right up until the end.
COUNT-OFF & NAME-O-RAMA
3 HIMs and a whole lot of fun.
CIRCLE OF TRUST/BOM:
Psalm 46:1 says “God is our refuge and strength, a very present help in trouble.” It is good to know that God desires of us to come to Him, when we are in trouble or when we have messed up. It reminds me very much of the relationship that fathers have to the children. We can’t let sin slide, but at the same time, we want our kids to come to us when they are hurt. This Psalm also reminds us that we cannot follow God alone. We need His strength and His presence to live well.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

30 30 30 GO!

THE SCENE: chilly. Around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tubhumping by Chumbawamba. SSH throughout. Do a berpee each time they sing “get knocked down”. Then a little stretching.
THA-THANG:
30 reps of 3 exercises then run the ladders and crawl back to start. 13 min timer for each round to make room for some musical intermissions.

  • Round 1 | Curls, Dead Lifts, Courtesy Lunges, Side to Side, Ape shuffle back
  • Thunderstruck intermission
  • Round 2 | tricep extension, bent row, goblet squats, front to back, Bear Crawl back
  • Round 3 | shoulder press, single leg dead lift, side lunge, side to side, crab walk back

MARY:
Cool down lap in the park. Bring Sally up but with legs at 6 inches for down and at 45 degrees for up.
COUNT-OFF & NAME-O-RAMA
3 Amigos!
CIRCLE OF TRUST/BOM:
I have been thinking about the idea that there is a great cloud of witnesses who have gone before us. There are folk who have been through hard times before us and still struggled, but trusted Christ through that struggle. In particular, there is this cool little book that has neat daily devotions written by hundreds of people I have never heard of, yet I can see that they walked close to Jesus day by day. Just a reminder to me to keep walking and trusting. You never know if we will be that encouragement for someone who comes after us.

MOLESKIN:

ANNOUNCEMENTS:
Coffeteria produced some cool service/fellowship ideas. Be on the lookout!

Sandbag workout

THE SCENE: Beautiful morning at bombshelter. Rain held off until after the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the fountain

THA-THANG:

One 60lb sandbag was dropped at the road on the way in, other carried to the fountain. PAX ran clockwise laps from fountain to road, with the HIM with the sandbag going counterclockwise. Whenever a runner met up with a sandbag carrier, the runner did 15 Merkins before continuing. Once the sandbag reached opposite end of loop, it was dropped until the next person reached it, when they picked it up. Repeat for time
MARY:
More merkins

box cutters

hello dolly’s
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Seek first to understand, then to be understood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Combined FiA/F3 Halloween 2.0 workout on Oct 30th. Please bring candy for the children if you plan to attend. FiA will cover food and coffee

Ultimate – Rain Edition

THE SCENE: wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, Run to the soccer field

Everyone hold squat in a circle. Pass the Frisbee one person to the right. Stand up. Step back. Hold squat. Rince and repeat around the circle 4 times.

  • 1st droppped Frisbee = 10 Burpees
  • 2nd = 20
  • 30
  • 40

THA-THANG:
Play ultimate Frisbee with a few modifications.

Every time the disk touches the ground do one of the following (depending on what the Q says it is time for)

  • 3 Burpees
  • 5 groiners
  • 5 monkey humpers
  • 5 monkey groiners
  • 5 beast merkins

Scoring team does 5 star jumps

Opponents walk to far end and do 10 merkins

Q is all time offense if you have an odd number and does both exercises each score.

MARY:
Run back to the AO. Couple of beast merkins and a failed attempt at a triangle merkin prompted by the song “lean on me”
COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Had a someone whom I consider to still be my friend walk away from our friendship due to unrepentant sin. Wanted to keep lying to me about it and would not show any repentance. Made me reflect on my own struggle with pornography when I got to a similar breaking point. I’m so glad that I had the men of F3 to lean on while throwing myself at God’s mercy to help me heal from that addiction. I still struggle with temptation and there are even moments of failure in the recent past. But I’m done hiding that struggle. I will continue to throw myself at the mercy of God and confess my sin openly so that I might be washed clean. I am praying my friend will get to that point. That he will take the hard step to get out in the rain of God’s mercy. And that he’ll allow me back into his life.

ANNOUNCEMENTS:
Fia 2.0 coming up on the 30th at Bomb-Shelter! All welcome.