Fitness. Fellowship. Faith.
THE SCENE: Pleasant 67 degrees. Welcomed break to the heat and humidity that we have had this week.
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be her
5. Know your limits and do the best you can
WARM-O-RAMA: Continue reading
THE SCENE: Hot and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All done IC.
SSH x20; Windmills x10; Cherry Pickers x10; Tie Fighters x10 each leg.
THA-THANG:
Death Crawl – PAX lined up on path and started bear crawling. Last in line did 5 burpees then ran to catch up to group, tagging last person in line and running to front of bear crawl line. Tagged PAX did his 5 burpees then ran to catch group. Rinse and repeat until everyone has did burpees.
All About The Benjamins
Two stations on opposite sides of the field. On CMU station, PAX did sets of: 25 curls, 25 skull crushers, 25 bent rows, 25 BBSU w/ overhead press. On opposite station, PAX did sets of: 25 Bobby Hurleys, 25 mountain climbers, 25 merkins, 25 Peter Parkers.
PAX would do an exercise on one side, then sprint to the other side and do that side’s exercise. Rinse and repeat until we couldn’t lift our arms anymore.
MARY:
COUNT-OFF & NAME-O-RAMA
11 HIMs.
CIRCLE OF TRUST/BOM:
Acts 9:15. We all “carry a name”: our family’s name, our employer’s name, our church’s name, our Lord’s name. How well are you carrying the name?
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: Warm and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Alarm Clocks x10, Side Straddle Hops x10 (IC), Morning Call, 20m HAMR Shuttle runs (3 rounds)
THA-THANG:
MARY:
Lots of good stretching
COUNT-OFF & NAME-O-RAMA
Shenanigans, Grouch, Cow Patty, Malfoy, Halfday, Outhouse, Pennies, Doctor, Trousers, Banjo, Hoosier and Streaker, Burnout and Curtains. Moneybags (John Platt) was also in attendance from out of town, but unable to tag
CIRCLE OF TRUST/BOM:
Integrity First (Proverbs 20:7), Service Before Self (Matthew 23:11) and Excellence in All We Do (Colossians 3:23)
MOLESKIN:
Travel for Doggleganger, Grouch and Rep Sleepy. Prayers for Trousers and his family
ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 0815, Convergence on 7/2 at JUCO, Fireworks and family day on 7/4 at Seymour First Baptist (aka The Speedway)
THE SCENE: Another perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10; Tie Fighters (F/B) x10; Tempo Squat x10; Tempo Merkin x10; Mosey to can trailer as our starting point
THA-THANG:
Ladder style workout over a longer distance, worked up and down the ladder almost twice with different exercises on each trip.
Round One:
Can Trailer – Iron Rocket x10
Dumpster- Monkey Humpers (4-ct) x20
Pavilion – Step Ups x30
Soccer Field – Imperial Squat Walker (4-ct) x40
Pathway Past Field – Ballerina Squat x50
Soccer Field – Imperial Squat Walker (4-ct) x40
Pavilion – Step Ups x30
Dumpster- Monkey Humpers (4-ct) x20
Can Trailer – Iron Rocket x10
Round 2:
Can Trailer – Burpees x10
Dumpster – Dancing Bear (4-ct) x20
Pavilion – Dips x30
Soccer Field – Crab Cake x40
Pathway Past Field – Merkin x50
Soccer Field – Crab Cake x40
Pavilion – Dips x30
MARY:
Dancing Bear x20; Burpees x10; Australian Snow Angel x10; Hello Dolly x10; LBCs for time
COUNT-OFF & NAME-O-RAMA
7 HIM including FNG “Burnout”
CIRCLE OF TRUST/BOM:
Isaiah 40:30-31
MOLESKIN:
Pray for Trousers as he is looking for a job; Rep Sleepy traveling; Praise that Pennies’ daughter made it home
ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 8:15. Convergence on 7/2 at JUCO.
THE SCENE: Mid-60s, cool but not too cool, great weather for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Pickers x5, Little This, Little That, Michael Phelps
THA-THANG:
Deck of Death. Circle up, PAX picks card to determine exercise and rep count.
MARY:
Hold plank for time
COUNT-OFF & NAME-O-RAMA
14 HIMs with 2 FNGs – Outhouse (FNG Welcome!), Trousers, Doctor, Hooiser, Malfoy, Cow Patty, Halfday, Pennies, Shenanigans, Streaker, Rep Sleepy, XYZ (FNG Welcome!), Doppelganger, Grouch
CIRCLE OF TRUST/BOM:
Building from Trousers word on Tuesday. As men, we feel as if we are not allowed to be vulnerable; that we have to pick ourselves up by our own bootstraps and do it alone. YHWH never meant for us to go it alone in this world as Ecclesiastes 4:9-10 says. It is hard to open up because we do not want to be seen as weak or be judged for our failures. However, there is some comfort in knowing that what we are experiencing, other man have experienced or suffered through as well. You are not alone. We need to stop pretending like we are and that we are the only ones who have experienced the things we have experienced when there are plenty of guys out there and can just say, “I hear ya man! Life sucks!”
ANNOUNCEMENTS:
#thespeedway launch on Saturday from 6A – 7A! Woop woop! Convergence, July 2 @ JUCO. No other beatdowns in Knoxville area on this day. Go to JUCO or stay in the fartsack (psst, we’d prefer you come to JUCO).