F3 Knoxville

Category: Bomb Shelter

No One Knows

THE SCENE: 50 degrees F., 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Overhead/Out Front Hand Claps, Imperial Squat Walkers
THA-THANG:

AMRAP

12 Merkins

12 BBS

12 Decline Merkins

12 WWII Sit-ups

12 Dry Docks

20 Dips

10 Step Ups/leg

Bear Crawl 20 Yard to CMUs

12 Bent Rows

12 Curls

12 Upright Rows

12 Triceps Extensions

12 Squat Thrusters

12 Lawn Mowers/arm

12 Russian Swings

Run a Lap with 6 Burpees at turnaround point

Most HIMs completed 3+ round with two or three completing 4+ rounds.
MARY:
Box Cutters, Scissor Kicks, Hello Dollies, LBCs

COUNT-OFF & NAME-O-RAMA
8 HIMs and no FNGs
CIRCLE OF TRUST/BOM:

Moses sent out a plea for someone to that this mornings Q around 7:00 pm last night.  I was minding my own business and I got this Slack notification from him asking for some help.  Work commitments required that he leave about 20 minutes into the beatdown.  I had two thoughts.  One is that I’ll pick up the Q for him.  The other was the lesson taught in Matthew 24:36-44.

No One Knows That Day and Hour

36 “But concerning that day and hour no one knows, not even the angels of heaven, nor the Son, but the Father only. 37 For as were the days of Noah, so will be the coming of the Son ofMan. 38 For as in those days before the flood they were eatingand drinking, marrying and giving in marriage, until the day  when Noah entered the ark, 39 and they were unaware until  the flood came and swept them all away, so will be the  coming of the Son of Man. 40 Then two men will be in the  field; one will be taken and one left. 41 Two women will be  grinding at the mill; one will be taken and one left. 42  Therefore, stay awake, for you do not know on what day  your Lord is coming. 43 But know this, that if the master of  the house had known in what part of the night the thief was coming, he would have stayed awake and would not have let his house be broken into. 44 Therefore you also must be ready, for the Son of Man is coming at an hour  you do not expect.

I don’ have much to add other than I need to be ready.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bomb Shelter 3rd Anniversary beatdown and 3rd F on October 17th

Bear Crawl PAX Roulette

THE SCENE: 58 degrees, feeling nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Merkin IC x 15

Tempo Squat IC x 15
THA-THANG

1. Bear craw inch worm the length of the grinder. PAX holds plank if not caboose heading to front of line.

2. PAX circled on grinder. Each member of PAX chooses favorite exercise at station completed AMRAP. 1 running station where rest of PAX rotated off of. Run was down past playground to road and up hill back to center of grinder. Completed one full circle clockwise so each member of PAX got to run. Some of favorite exercise include: merkin, dry dock, SSH, plank, air squat, tempo squat, WWIIs, big boys.

3. PAX formed smaller circle. 1 member asked what favorite exercise was and burpee was chosen (thanks ESPY). One member of PAC completing bear crawl around circle while rest of PAX burpeed AMRAP. Rotated through until all HIMs had a chance to bear crawl around.

4. Lined back head to toe at end of grinder for pax roulette style Indian lunge run. Caboose would lunge to front while PAX would complete exercise at AMRAP from the leader in front. Rotated through until everyone had turn all the way until half of grinder. Exercises while caboose performing lunges included: al gores and more al gores, plank, SSH IC, big boys, etc.

MARY:
Bear crawl to crawl bear merkin IC x 20

Hold the iron cross- thumbs up to thumbs down to overhead claps

LBCs to close last 50 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reflected on hardship hill and overall support and teamwork experienced. It was an awesome event where everyone picked each other up and kept going. As Christians and men of faith, we are called to pick up our brothers and sisters in this life and offer support. We never know how we may influence others with small words of encouragement in this life. A little may go a long way and be what someone needs to hear in time of need.
MOLESKIN:

Ecclesiastes 4:10

10 If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-13

12 My command is this: Love each other as I have loved you. 13 Greater love has no one than this: to lay down one’s life for one’s friends.

ANNOUNCEMENTS:
3rd F event held at bombshelter October 17th led by Drifter

Coffeeteria following Saturday workout

Kill Your Clone

THE SCENE: 50’s, cool and dark.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:

  • SSH x 15
  • Little Baby Arm Circles X 10

THA-THANG:
Picking up our blocks of woe (CMUs), we verily trotted unto Mt. Crumpet.  When we reached said mountain, thus we began our workout, and yea, it hurteth greatly.

  • Round 1
    • 10 merkins at the bottom, overhead CMU carry to the top.
    • 10 BBS, melungeon to the bottom.
    • 10 overhead CMU press at the bottom, overhead CMU carry to the top.
    • 10 squats, melungeon down.
  • Round 2
    • 20 merkins at the bottom, overhead CMU carry to the top.
    • 20 BBS, melungeon down.
    • 20 overhead CMU press, overhead CMU carry to the top.
    • 20 Squats, melungeon down.
  • Round 3 – Come Quickly Lord Jesus Round!
    • 30 merkins at the bottom, overhead CMU carry to the top.
    • 30 BBS, melungeon down.
    • 30 overhead CMU press, overhead CMU carry to the top.
    • 30 squats, melungeon down.
  • Partially completed round 4 when time was called and headed back to the AO.

MARY:

  • 20 LBC’s
  • Low Plank
  • 20 more LBC’s.

COUNT-OFF & NAME-O-RAMA
9 HIMs present and accounted for.
CIRCLE OF TRUST/BOM:

Reflection on James 4:17 which says, “17 wSo whoever knows the right thing to do and fails to do it, for him it is sin.”  My faith leads me to believe in the devil and demons.  My faith also tells me that though they are active, the number one enemy I have is the man in the mirror.  Deal with my heart first, make the hard choices first, then help others.  Do just one thing today that makes you better, and you have killed a clone of you that did nothing (I stole that from Ethan Suplee).

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

Roasted Shoulders

THE SCENE: 50’s. Little wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles, this and that, Michael Phelps
THA-THANG:

Do 25 reps of first 2 push and pull exercises and walk with CMU OH to the other end of the bathroom and back. Do next 2 push and pull exercises and walk again with block OH. Repeat that rhythm and start over when all exercises are complete.

Push exercises

  • Dips
  • Merkins
  • Derkins
  • Merkin over the block
  • Dry Docks
  • OH Press

Pull exercises

  • Inverted Row
  • Lawnmower each arm
  • Bent Rows
  • Lying Down OH Pulls
  • Curls
  • Single Arm Upright Row each arm

MARY:

25 Toe Touches

25 Twists

Repeated

COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

Muhammad Ali

MOLESKIN:
I think everyone got 2-3 rounds of that.
ANNOUNCEMENTS:
HHOCR Saturday

Shirt order coming soon.

Back to Basics | Count to 10

THE SCENE: Mild and Damp. Low 70s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog to home run hill. Stop at stop signs 10 merkins and 10 squats. Also lots of different ways to run.

THA-THANG:
Starting at 1 and adding 1 rep each round

  • BBS and Hand release marking at top of hill
  • Iron Monkeys at the bottom 🙊
  • Pull-ups on monkey bars 🙈
  • 4ct swing groiners on the swings
  • Run to the top of the hill and repeat (Burnie the hill if you lap anyone)

MARY:
Stop at stop signs on the way back. 10 Burpies, 10 BBS, 10, man climbers, 10 jump squats, 10 side tri rise each arm, 10 flutter kicks 4ct. Also Captain Thor, super man, and low to high planks
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:
Sometimes, my kids drive me crazy about simple stuff. Was reminded that they are kids and are still learning. Need to be patient as they learn the basics. Same goes for other people in our lives. We need to be patient with those who are not at the same place as us. And we need to be patient with ourselves as we learn how to lead.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship hill next Saturday!