F3 Knoxville

Tag: Bagman

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

Foggy Fun

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • LBAC 15x IC Forwards and Backwards

THA-THANG:

  • Mosey to the track
  • 4 rounds
    • 40x Squats
    • 30x Hand Release Merkins
    • 20x Burpees
    • 400m run
  • Mosey to the front

MARY:

  • Captain Thors 5x
  • Flutter Kicks 20x IC
  • 8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.  But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.
James 1:2‭-‬5 NASB
Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church

CMU NASCAR

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head claps x 40 IC

SSH x 30 IC

5 Burpee OYO

Tempo Squat x 15 IC

Flutters x 15 IC
THA-THANG:

Sling Shot: Partner up. One partner with CMU. Partner 1 with CMU starts running along greenway. Partner 2 does 20 push-ups and 20 squats, then runs to catch Partner 1. Partner 1 then does push-ups and squats. Continue to 1/2 mile marker and then return to AO doing the same swap.

Block Burner 13: Line up with CMU. Push CMU in bear crawl position 40 yards then do 1 push-up. Push CMU back and do 13 BBS with CMU on chest. Increase number of push-ups and decrease number of BBS.

MARY:
10 – 8 count BB

10 Flutters IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You are son’s of the Living God. Heirs to the Throne. Our Elder Brother has gone before us. Know your place, know that you are made in His image and so are the people around you.
MOLESKIN:

ANNOUNCEMENTS:

Persevere through frustrations

THE SCENE: A cool 40 something degrees.  Large crowd present due to the Race for the Cure.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with a little SSH’s, Cherry Pickers, Over Head Claps, and Tempo Squats
THA-THANG:

Mosey to Sunsphere steps:

  • Bear crawl all the way up stopping at mid point for 10 Merkins and 10 more Merkins at the top.
  • Mosey to Amplitheater: DORA: partner 1 runs up and around seats then switch with other partner.  As a pair, complete 100 Big Boy sit-ups, 100 lunges, 100 Merkins, and 100 smurf jacks.
  • Mosey to field:   Long side, Bernie sanders – Short side, bear crawl.  Mid point on long side do 20 Carolina dry docks and mid point on short side to 20 mt. climbers.  Do at least one round then repeat with 20 squats and 20 flutter kicks.
  • Mosey back to AO for ring of fire: Merkins, American Hammers, squats

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
With my son working on his vehicle trying to keep it going as long as possible it gets frustrating when you think you’ve fixed one problem then you notice another problem.  He’s persevering and learning.  In life if we aren’t seeing progress, answered prayers, etc.  Don’t give up, keep pushing, working hard doing the right things.  Eventually we will see progress and we learn a lot on the journey.
MOLESKIN:
Prayed for the guys at the Goliath at the Gorge.
ANNOUNCEMENTS:

Remember

THE SCENE: Cloudy, 60-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 count)

Baby Arm Circles x 15 (4 count) forward and backward

Shoulder Taps x 15 (4 count)

Cherry Pickers x 10 (4 count)

Little of this, little of that
THA-THANG:

  • Mosey to amphitheater for 11’s – Box jumps onto stage, inverted rows at top of seats
  • Ring of Fire on stage – American hammers adding a rep each revolution from 1 to 5
  • Mosey to lower parking lot at edge of park for Doras – 150 merkins and 150 big boys total per duo
  • Mosey back to amphitheater for Ring of Fire – Same as earlier but with squats instead of hammers
  • 11’s again with choice of exercises – Any ab exercise on stage, any chest exercise at top of seats
  • Easy Mosey back to fountains – 10 more merkins + 10 flutterkicks (led and picked by Duggar and Midas)

COUNT-OFF & NAME-O-RAMA
7 Total
CIRCLE OF TRUST/BOM:
Spoke about the use of the term “remember” in Genesis. As a verb the Hebrew word “Zakar” means “to remember”, but as a noun it means “male”. We were made to bear the image of God and to remember Him, but the Old Testament gives a detailed record of Israel’s failure to do so. So just as we remember to set alarms and set out clothes, we should be men who remember God and who we were designed to be
MOLESKIN:
Pray for Drive Thru and his wife as they are trying to conceive and have just begun therapy, Midas for exam grades, and myself and my wife as we try to buy our first home.