F3 Knoxville

Tag: Cornhole

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

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

Does your Abacus go to 50?

THE SCENE: Warmish cool. Or coolish warm. Like 50 or something.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x50 IC (4ct)
TN Rocking Chair x15 IC
Squats x50 (single count)
Mountain Parkers x15 IC
Crabettes x15 IC (I think it was 15… Lost count watching everyone flail about like a pack of drunken baby giraffes…

THA-THANG:
Mosey to the upper soccer field. Man, it looks too dark. Keep going to Watt Rd field.
50yd forward roll burpees
50yd crawl bear back

Mosey to concrete bleachers
20x Giant Step-ups (3 steps up, 3 steps down = 1 rep)

Charge up the hill to the upper field. Guess it’s not that dark after all.
50yd Broken Wheelbarrow (switch w/ partner as needed)
Burpee Backward Broad Jump back (shortened it up a little on audible)
50yd regular wheelbarrow – Each partner completes 50yd before switch

Mosey around to the base of the hill
5 rounds:
Sprint up to the top
Mosey back down
10 merkins
Flutter kicks 4 the six

Mosey back toward where it looks like Frosty and Tank are unloading.
Oops, NVM they’re leaving.
Well, we made it to the bleachers so knock out six more Giant Step-ups

Mosey back to the AO. Grab tents and tables from Frosty and Tank, scatter distribute to the fields.

MARY:
Ring of Fire – Leg pushdown style
LBCs x20 IC
Row your Boat
Side Crunch x15 IC each side
Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
10 HIMs for the full beatdown. Special guest appearances by Tank and Frosty
CIRCLE OF TRUST/BOM:
Talking to my daughter the other day… I forget what it was we were even referring to, but I playfully told her she was being lazy. She said, “No, I was being tired!” I told her, “Tired is a feeling, lazy is a choice.” There’s often a poor choice that goes along easily with what we’re feeling at any time. As guys, we have a tendency to suppress feelings and try to ignore them as we make choices. However, some time ago I took a class on “Emotional Intelligence”. At the time, I thought it was kind of stupid because we took a lot of time looking at emotions, then at the end we went into how making decisions based on emotions was a bad thing. I thought, “Hey, of course. Why did we spend all that time on emotions when we’re supposed to just ignore them like I was already trying to do.” It wasn’t until later that I realized the subtle difference between trying to ignore emotions and recognizing those emotions and realizing in the moment how they are trying to affect your decision making. As Eph. 4:26 puts it, you can be angry (and recognize that you are), but choose to sin not.
MOLESKIN:
Happy birthday to Abacus – Thanks for sharing part of your 50th birthday with us!
ANNOUNCEMENTS:
Prayers for Cornhole as he defends his thesis choice this week! (He wouldn’t tell us where this was going to be happening for some reason…)

Crawl bears anyone?

  • THE SCENE: 40’s clear…..crisp
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    7 cherry pickers IC
  • 20 SSH
  • 10  cobra merkins ea arm (a crowd favorite)
  • 10 wide grip merkins
  • THA-THANG:
    Mosey to the playground
  • 7’s pull ups at the bottom and 8ct BB up top
  • Mosey to little Everest (every time we stop at the bleachers for some decline wide merkins and diamond merkins IC)
  • start at the bottom and crawl bear to the top (everyone gave me a poopy face when they heard crawl bear) and complete 20 bobby hurleys, bear crawl down and 20 CDD. repeat decending by five reps every time.
  • Mosey to the bathrooms (more merkins on the way)
  • 7’s easy ups and burpees (about 50yrds away)
  • Mosey to upper field (yup more merkins)
  • 50yd sprints with 10 second rest in between (6 reps)
  • Mosey to AO

MARY:

20 box cutters IC

ATM’S

COUNT-OFF & NAME-O-RAMA
Welcome FNG dig dug!
CIRCLE OF TRUST/BOM:

Intercede for your wives just as Christ intercedes on our behalf. When we pray we need to always include our wives in our prayers. As husbands we are called to present her as holy and blameless. Pray for her greatest need, (same as ours) for her to have a deeper relationship with Jesus in her life.

MOLESKIN:

ANNOUNCEMENTS:
3rd F next Saturday after convergence at the asylum at 0700

Truck stop drag

THE SCENE: 45, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

BAC forward and backwards

Overhead claps

Good morning

Merkins

Tempo squats

THA-THANG:
3 laps around the parking lot,  at each end of the islands do 5 man makers

Gather coupons

2 – 40 pound  sandbags

1 – 60 pound sandbag

1 – 90 pound sandbag

Mosey with the coupons to the soccer field.  If you don’t have a coupon, then run laps around the guys with the coupons.

Teams of 3, or so

1 man does the exercise while other team mates run a lap around the field.   Switch until all team mates have done the exercise.   Then move to a different sandbag.

  • Drag 90# bag as far as possible
  • 60# sandbag toss
  • 40# walking lunges
  • 40# overhead carry

Get into 2 teams for a modified dora with the 90# bag and the 80# bag (two 40# bags tied together)

1 pax drags the sand bag to midfield and back while rest of team completes the following

100 merkins

300 CDD

400 squats

Mosey to AO

MARY

ring of fire

40# curls x 10, hold a squat (Omaha to doing squats)

40# oh press, bbs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be careful to keep open communication with your kids about technology.    Even if your child doesn’t have access to social media and the internet their friends might and they are still being exposed to the bad stuff.

MOLESKIN:
Wall ball’s father and mayberry’s M

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

STRONGER TOGETHER

THE SCENE: Clear skies with temperature of about 39˚F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Windmill x 7 (4CT), Baby arm circles (forward & reverse) x 10(IC), Tempo squat x 7, merkins 7 (4CT), cherry picker X 5 (4CT)

THA-THANG:
1/2 mile Indian run

At soccer field (REPEAT 3 times):

  • Indian bear-crawl along long side of soccer field (audible length to avoid exhaustion).
  • Mosey across short side
  • 5 burpees at corner, mosey to midfield then 5 CDD, mosey to other corner then 5 merkins
  • Mosey along short side, repeat.

11s on the hill

  • Bottom: Imperial walkers (4CT)
  • Top: box cutters

Mosey to 2nd soccer field. Dora 1-2-3 inspired rep. with battle buddy running to midfield and doing 1 burpee

  • 100 Bobby Hurleys
  • 100 Lunges (2CT)
  • 300 Flutter kicks (single CT)

MARY:
Run back to AO with a minute to spare for one Guantanamo round
COUNT-OFF & NAME-O-RAMA

11 HIMs got stronger together (1 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

“Two are better than one,
    because they have a good return for their labor:
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.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.”

A reflection on my 1st year in F3. I’ve become stronger physically but more so mentally. Through the good days and the bad days it is important to surround yourself with people who will push you to get better, will be honest with you and will encourage you. Let us strive to be such people for others as well.
MOLESKIN:
Potentially we had the longest Indian run of all time
ANNOUNCEMENTS:
N/A