F3 Knoxville

Tag: Cornhole

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

Kickball Warm Up

THE SCENE: Lovely. 67 degrees. Misty, then rainy, then down-poury, then just flat out wet.
F3 WELCOME & DISCLAIMER Yes
WARM-O-RAMA:
This & That; Cherry Pickers x5; Toe Touches

THA-THANG:
10 stations, spread out over 1 1/2 miles (with about equal distance between stations), as follows:

  • 100 Merkins
  • 100 Prisoner squats
  • 50 chest to bars; 50 squat jumps
  • 30 pull ups; 25 lunges (each leg)
  • 20 burpee box jumps (audible to 15)
  • 50 flutter kicks (4ct) (IC); ABC (IC)
  • 50 Iron Mikes
  • 100 BBS
  • 25 diamond merkins; 50 CDD’s
  • Burpee Jack Webb (1 burpee and 2 overhead claps = round 1; 2 burpee and 4 overhead claps = round 2) x 10 rounds

The rules: everyone stays together; everyone stays working; those that finish a station can take up to 20% of the reps of those that have not finished a station (put another way, each person may allow the rest of the PAX to help with 20% of their reps)(in this way those that finish early keep working, help the PAX that need it, and keep up the pace needed to finish all 10 stations in an hour).

MARY:
None.
COUNT-OFF & NAME-O-RAMA
8 dudes
CIRCLE OF TRUST/BOM:
Many of these exercises required each PAX to push to the body to exhaustion (i.e. total muscle failure).  Sometimes life’s trials require the same – maybe total muscle exhaustion, but more likely, emotional or spiritual exhaustion.  So, press on to exhaustion. Lean on Jesus and those that can help with a few reps. Eek out a few more on the way. Enjoy being stronger – you will be.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots of stuff coming up: CSAUP; F3 Knox Olympics

Hydro Dog Biscuit

THE SCENE: Overcast with low humidity
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
No Warmup
THA-THANG:
1-mile run with CMU

100 Burpees

211 yard low crawl

100 Burpees

1-mile walk with CMU

Community Q

THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Each PAX selected their favorite warm-o-rama exercise and led us through it.

THA-THANG:
We moseyed to the top soccer field where each PAX led their favorite field/movement exercise.  The PAX soon learned that paying attention to what the man before you called was of significant value

We moseyed to the playground and soccer field where we repeated the same process.

We moseyed back to the AO.

MARY:
A couple of PAX led us through their favorite ab-o-rama exercise.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 challenges us to be leaders in our communities, homes, jobs, etc.  But how can we be leaders if we aren’t comfortable calling out stupid exercises with our friends in the dark?  How can we be leaders if we don’t listen and know what has happened in the community, home, job?  We can’t.  We are called to lead and we are called to know what is going around us.  Reaching out of our comfort zone to help others is what we should be doing.

ANNOUNCEMENTS:
Aug 18. Tank’s kickball tourney

Aug 25 Truckin to the Pound

Nov 3/4 F3 Anniversary weekend

Rainy Dayz

THE SCENE: Cold and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Then we had to get after it because it was too cold.
THA-THANG:
Mosey to the bleachers

  • Box Jumps Oyo x 50
  • Skaters Oyo x 50

Mosey to lil hill by the playground

  • 5 tuck jumps run up the hill to light and perform 25 Squat R&R x 4

Finish Warm-O-Rama with Merkins and Tempo Squats

Mosey to upper Soccer field for a 4 man relay

  • Standing Pax performs
  • Monkey Humpers OYO x 15
  • Squat Hops OYO x 15
  • Tuck Jumps OYO x 15
  • Al gore 10 ct R&R
  • Mode of transport between PAX is the Lunge

Round 2

  • Standing Pax performs
  • Merkins x 15
  • SH Taps 2 CT x 15
  • Plank
  • Mode of transport between PAX: Bearcrawl

Mosey around the Soccer Field

  • 30 split squats on bleachers

21’s across the field – BBS & Flamingo’s

 

 

MaRY:

Suicides in parking lot
COUNT-OFF & NAME-O-RAMA
8 HIM’s and 1 FNG Sawdust
CIRCLE OF TRUST/BOM:
There is no way I would have got out of bed if it wasn’t for the accountability factor of the PAX. If there’s anything you want to succeed find someone will hold you accountable to growth.
MOLESKIN:
It was rainy and thundering this morning. We were close to ditching and getting some coffee but found strength to get out of bed and get after it!

Thankful for the weather parting about 10min in to the Thang!
ANNOUNCEMENTS:
Kickball, TTTP, GoRuck, F3 Olympics