F3 Knoxville

Category: Truck Stop

Name Game Randorama

THE SCENE: Full moon 67 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC (4 count)

Big Arm Circles x 10 IC (4 count / reverse at 5)

Imperial Walkers x 20 IC (4 count)

Cherry Pickers x 10 IC (4 count)

30 sec High Knees

Stretch OYO

THA-THANG:

Started with timed interval run around the Truck Stop where about every 1-2 minutes we stopped along the way to do random exercises and reps based on my F3 name converted to numerical reps according to Alphabet  1-26.

  • C= 3 Burpees, A= 1 Bear Crawl (100 yds), V= 22 BBS, A= 1 Minute plank hold, L= 12 Merkins, I= 9 Mountain Climbers, E= 5 8-count Body Builders, R= 18 Bobby Hurley’s
  • This totaled 10 minute run X 71 reps at quick pace
  • The we gathered the Pax around a sign made to allow them to quickly spell out their own F3 name and choose from Random Exercises to work themselves as hard as they wanted to and Name their own Game!
  • A= 1 rep, B= 2 rep, C= 3 rep, etc to Z= 26 rep
  • Example FROSTY = 103 total reps
  • Exercises to choose from were: Merkins, Burpees, Iron Mikes, Bobby Hurley’s, Plank Jacks, BBS, LBC, Mountain Climbers, 1 Minute Plank Hold, Bear Crawl 100YDS, American Hammer, 8-count Body Builders, Air Squats
  • After Pax spelled their name and completed first round of exercises they ran 1 lap around soccer field.
  • Rinse and repeat until time to head back to AO
  • Fast 2-3 minute run back to AO

MARY

Out of time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What’s does a name say about you? We make a big deal at F3 about getting a name. To me it’s a lot like being born again and given a new name. Just like Isaiah 43:1-3 when God called Jacob by name and the nation of Israel became more than he ever thought he (Jacob) could be. Getting an F3 name has changed my life by changing my perception of who I was into who I can be because of the 3 F’s we embrace and share with each other. Also addressing others by their name means you are in relationship with them and you recognize them. There are a lot of Sad Clowns we encounter everyday just waiting for someone to “see them” and say their name instead of just passing by. So today be aware of your name, what God has called you to be, what your F3 name means you are capable of becoming and someone else’s name that is waiting to be recognized! Call them by name just as God has called you by name and change their lives forever.

MOLESKIN:
Continue to pray for Lady Junk! Also pray for Joy (Lady Frosty) for her upcoming travels.
ANNOUNCEMENTS:
9/14 Trucking to the Pound CSAUP.  T-shirts will be available for order soon.  See Mayberry for details

HBDTM

THE SCENE: Slightly tolerable. Mid to upper 70’s and plenty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40x SSH IC
40x Squats IC
40x LBAC (20 each way)
40x Calf Raises OYO
20x Asphalt Kissers IC

THA-THANG:
Mosey up to the near field.
4x suicide of 40ft, 40 cubits, 40yd, and 40m. 10x squat jumps between each suicide.
Mosey down the hill to beside the baseball field
40x 4-ct LBCs IC
Trot onto the field, run 40 bases, do 40 8-count body builders. Any order.
(Most everyone did 4 body builders after each lap)
Mosey to the Watt Rd field
Bear crawl 40yd, 5x 4-ct Asphalt Kissers
Crab walk 40yd, 5x 4-ct Asphalt Kissers
Crawl bear 40yd, 5x 4-ct Asphalt Kissers
Walk crab 40yd, 5x 4-ct Asphalt Kissers

Mosey back to the concrete bleachers
Pick up flying EH along the way!
40x Box Jumps OYO

40’s on the hill beside the bleachers… Start with 5 BBS at the bottom, 35 Merkins at the top. Then 10/30, etc.

Ran outta time about halfway through… Wanted to make sure to get in some Mary:

MARY:
40x 4ct Flutter Kicks
40x 4ct Side Crunch (20 each side)

COUNT-OFF & NAME-O-RAMA
9 PAX this morning, including flying EH Swayze
CIRCLE OF TRUST/BOM:
Today is my 40th birthday, and there’s no way I’d want to start it other than out getting better with some like-minded HIMs. Looking at the number 40, though, it’s a number that represents testing, trial, or refinement. Jesus spent 40 days and nights in the desert. The Israelites wandered for 40 years in the desert. The flood was 40 days and nights of rain. Most of us are somewhere in the neighborhood of that 40 year mark… If today were the end of your 40 years in the wilderness, would you be found ready to enter the Promised Land?
MOLESKIN:
Great to have Lillydipper and Pele clown car their way over here. And it’s always fun when a flying EH actually lands. Makes for some great mumblechatter between the huffing and puffing!
ANNOUNCEMENTS:
Convergence next weekend! Everyone at Big Ball 7am sharp! Also, save the date 9/14 for Truckin’ to the Pound. Be on the lookout for more info…

Route 66….kinda

THE SCENE: 68, very nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A poorly drawn map was shown for the warmup
THA-THANG:
Route 66 but there was more than 11 light poles.  Run to a light pole,  do 1 rep, run to the next pole and do 2 reps… keep adding 1 rep until you get to the next exercise and then start over at 1 rep and repeat.  The route covered most of the truck stop.  We did 2 laps.

  • Merkins
  • Squats
  • BBS
  • Calf raises

The last route was 1 rep or each of the 4 exercises at each pole and add a rep at each pole.  Think this one had 10 stops.

MARY:
Ring of fire merkins from 5 reps to 8 reps

Champ led us in flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck stop ruck

THE SCENE: Beautiful cool and clear weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No warm-o-rama. We just started the ruck

THA-THANG:
Ruck with 60# sand bag. With 2 PT stops

Stop 1

  • 20 pull throughs
  • Suitcase carries, Berrnie Sanders, overhead carries
  • Best crawl around 18 yard box
  • 20 merkins per line intersection

2nd PT

  • Burpee sand bag throw down soccer field
  • Sand bag toss for distance
  • Cash out merkin, merkins to failure with ruck on, merkins to failure without ruck, merkins to failure from knees

MARY:
Nothing interesting

COUNT-OFF & NAME-O-RAMA

Butters, crossbar, wall ball

CIRCLE OF TRUST/BOM:

MOLESKIN:
Rest in God and his plan don’t try to control everything.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpees + a Truckbiscuit

THE SCENE:  warm & muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch & mentally prepare for burpees

THA-THANG:

  • 7 minutes of burpees As a group.  698 total!
  • Truckbiscuit:  1 lap, PT;  2 laps, PT;  3 laps, PT;   4 laps, PT;   3 laps, PT;   2 laps, PT;   1 lap, done.   Laps were run around the soccer field.  PT was 20 squats, 20 big boys, 20 flutter kicks.

MARY:
one Burpee OYO

COUNT-OFF & NAME-O-RAMA
Wall Ball, Frosty, Mayberry, Butters, Judge Judy, La-Z-Boy, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about the importance of spending time alone with the Lord.

MOLESKIN:

ANNOUNCEMENTS