F3 Knoxville

Category: Bomb Shelter

Merlotatron 1300

THE SCENE: 46, it was nice to have sunrise . As Waterfall said, its nice to see everyone’s faces
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata – 4 min

  • SSH
  • Mountain Climbers
  • Merkins
  • Squat Jumps
  • BBS

Mosey to Mt. Krumpet

THA-THANG:

Todays beat down was dedicated the my daughters high school lacrosse team. They won their first game yesterday, which was also there last. They persevered a long season of losing big. In their last game they won 13-3. Therefore the pax completed partner 13’s with a 5 since my daughter wears 5.

Pax start at base of Mt. Krumpet. Pax A begins the 13 for Rd 1, while pax B runs to the area behind the park side to the left side of Mt. Krumpet. pax B travels up Mt. Krumpet a few hundred feet and back down and to base where pax A is working.

paxB hold a bear crawl while they wait for pax A to get of Mt. Krumpet if they are back before they finsih at top.

pax share the reps with their partner.

Rd1  13’s- Boat to Cano- Burpee

pax B- Run

Rd2  13’s- HR Merkins- Burpee

paxB – Broad jump up/ run down

Rd3  5’s – Apollo Ono’s- Burpee

pax B- Bernie up / run down

 

Before the teams go to next Rd they complete 5 partner lateral hops on a 2 ct. each pax completes 5 and hold 5 planks, switch every L/R` 2ct

 

MARY:
Tabata- 4 min

  • crunchy frog
  • shoulder taps

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As i mentioned this beatdown was dedicated to the Lady T’s. They really embodied the idea of perseverance. This was the first year this team played together and for the majority of the girls, like my daughter this was there first time playing lacrosse. Lacrosse games can get out of hand quick, especially if your knew to the game against good teams. However the Lady T’s continued all year to practice, show up, play hard and lose big. They embodied the definition of perseverance in the face of a HUGE obstacle. Last night their perseverance paid off changed, they won 13-3, in a game that showed the hard work paying off.

Having perseverance in the face of obstacles is key to our success as leaders. It takes perseverance to show up every day to post knowing the beatdown is going to be hard. But we know the payoff behind the obstacle is a better life.

 

MOLESKIN:

ANNOUNCEMENTS:

Ring of Fire

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Tempo Merkins and a nice warmup lap around the AO

THA-THANG:
6 stations were setup at the grinder, AMRAP the movement until the PAX at the last station sprints to the over-sized CMU’s and does 5 of the following Merkin pull throughs, American hammer on a 2ct and squat thrusters. Bernie back then rotate stations.

7’s on waxjob hill after that.

MARY:
Forward leaning rest position for time
COUNT-OFF & NAME-O-RAMA
drifter, hundo, waxjob, rep sleepy, waterfall, postpone, taco, hammy, knapsack, swerve, moses, t-bone, neighbor, toad, radioshack, clothesline, espy
CIRCLE OF TRUST/BOM:
Consistency is key. Do we feel like doing it every day? No. Do we do it anyways? YES.
MOLESKIN:
Prayed for Taco’s daughter and her health care plan meeting at school.
ANNOUNCEMENTS:
Welcome to @Knapsack (Chris Redding)

Mega Pax Roulette

THE SCENE: Just on the low end of warm. Enough to get a good sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Merkins IC 10, Side plank each side, reverse plank leg raise 10
THA-THANG:
Split PAX in 2 groups. On the big lower loop, send one group one way and the other in the opposite direction.

  • Whenever you meet someone running the opposite direction, stop and do side straddle hops
  • Whenever you pass a pair of guys doing side Straddle hops, call out an exercise for them to do 40 reps of.
  • Whenever you complete 40 reps, continue on your run

MARY:
10 imperial squat walkers, 10 hand release merkins, 10 plank leg lifts, 10 hello dolly, 10 leg lifts, LBC for time
COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:
This exercise was a little bit like my story. I drifted into F3 completely by accident. Since then, I’ve had an amazing group of guys who have build me up in different ways and even helped me through a deep struggle with pornography. The circle was the first time I made that struggle public and it was the first time I really began to heal. Not saying anyone needs to, but you all should know that if ever you do need someone to help you with an internal struggle, we are all out here wandering in the wilderness with you, and whether you need help or your giving the help, reach out to one another.
ANNOUNCEMENTS:
Prayers for thos facing loss in our group, and praise for the answers to prayers in our group!

CMU Modify

THE SCENE: Partly cloudy, 30 degrees (record low for April 22nd), 88% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Bulldog drill, Baby Arm Circles, Jog length of the grinder, Skip back.
THA-THANG:
5 Rounds (2 minutes work, 1 minute rest)

10 burpees over CMU followed by CMU shoulder press AMRAP to the two minute mark.

Waxjob Hill 7’s

Merkins at bottom, WWII Situps at top. Finish early – alternate 5 Merkins & 5 WWIIs until entire PAX completes the 7’s.

5 Rounds (2 minutes work, 1 minute rest)

10 bench jump ups or 15 step ups followed by CMU Russian Swing AMRAP to the two minute mark.

(Modification: The CMU tended to get very heavy so Bent Rows, Curls, Presses, and Lawn mowers were substituted on some of the 10 total rounds.)

MARY:
Box cutters, Big Boy Sit ups, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs plus one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
The nations supply chain has been severely disrupted due to Covid 19.  That hasn’t gone unnoticed by a patient individual like myself.  My whole working career was spent in manufacturing so I understand the fine balance that exists in getting inventory levels right and meeting delivery targets.  I admit that not all my finest traits have shown through when an item I have ordered takes weeks to receive rather than days I have come to expect.  Recently I was taking to Nadine about an item on order for my truck from the company she works for.  I placed the order in early March and initially was told that it might take 15 to 20 days to receive.  6 weeks after order date she tells me that it will take another 6 or more weeks to receive.  My response surprised Nadine.  I had a little bit of a chuckle, told her that I understood that the entire nation is trying to climb out of a disruptive supply situation, and my light hearted response with her told her that I was not upset about it.  She stopped me in mid sentence just to tell me how much she appreciated my attitude.  Too often she is on the wrong side of a phone conversation from an angry customer.  I told her that I was sorry she had to be exposed to that kind of abuse and we ended our phone time with goodwill coming from both sides.  Actually, she made my day as she felt I had made hers.  Kindness and love isn’t required but it sure makes life more bearable.

The exchange with Nadine reminded me of a verse from 1 Peter 4:8 “Above all, keep loving one another earnestly, since love covers a multitude of sins.”  Our loving God cared enough for us that He sent His Son, Jesus, and Jesus loved us enough to die for us to cover a whole lot of multitudes of sins.  The least we can do while on this earth is recognize this and pass it along in all types of way – even during short phone conversations.

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

Making Some Progress

THE SCENE: 45ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x10 IC
  • Arms circles x10 IC (both directions)

THA-THANG:
Mosey over to the track

8 cones were spread out around the track. Use these 8 cones as markers to run a suicide around the track. Every time you reach your next cone, it’s 10 burpees. Every time you return back to the start:

  • 20 Merkins
  • 20 Iron Mikes
  • 20 V-ups

MARY:

Finish off with the after burner…

4 sets of Overhead Claps x25 IC (4 count) = total of 200 OH claps

  • Flutter Kicks x20 IC
  • 20 BBS OYO

COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:

“Progress means getting nearer to the place where you want to be. And if you have taken a wrong turning, then to go forward does not get you any nearer. If you are on the wrong road, progress means doing an about turn and walking back to the right road; and in that case the man who turns back soonest is the most progressive man.”

Make sure the progress you are aiming to achieve in life is the progress that you need, not the progress you think you want.

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