F3 Knoxville

Tag: Dart Gun

Using the Pullup Bars

THE SCENE: 66°F, Cloudy and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the CMU pile

  • CMU swings x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Supermans x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Push-ups x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • American Hammers x20 (four count), then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Plank jacks x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • One leg squat x10 (each leg), then run up hill to pull-up bars, 5 let downs (negative pull-up)

Repeat

MARY:

  • Quad stretch
  • Runner stretch
  • Pidgin stretch
  • Plank
    • Hand and leg up
    • Switch to other side
  • Flutter Kicks x36 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Dart Gun, Shrubbery, Lil’ Spice, Stitch, Stiff Arm, Data, Erector,  Wheelchair, Room Service, Frenchie, Archie (QIC) -12

CIRCLE OF TRUST/BOM:
When your feeling tired, be inspired by this verse.
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2‬ ‭ESV‬‬
https://bible.com/bible/59/heb.12.1-2.ESV

JUCO Lumberjacks

THE SCENE: 60 degrees and a little sticky…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Tempo squats
THA-THANG:
Mosey to the Greenway stopping for 20 dips along the way.

  • Stop at cone on Greeway (starting point) and do
    15x merkins
    20x Flutter kicks SC
  • Dora:
    Partner up. Saws tree limbs while your partner runs to the starting point and does
    15x merkins
    20x Flutter kicks SC
    each time a branch falls, blow the horn and everyone does 5x burpees
  • Mosey back top the flag.

MARY:
No time…
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Being kind takes effort!

“In view of all of this, make every effort to respond to God‘s promises. Supplement your faith with a generous provision of moral excellence, and moral excellence of knowledge, and knowledge with self control and self control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone.”
2 Peter 1:5-7
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Shamrock: Mermaid’s passing the flag to Betty on 5/25.

Better Late Than Never Egg Hunt + Prey-Predator Game

THE SCENE: Mid 50’s and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead Claps x 11.
  • Seal Claps x 10.
  • SSH x 11.
  • Plan Position (30 sec).
  • Shoulder taps x 10.
  • Merkins on your own x 10.

THA-THANG:
Mosey to the new building.

We did some laps around the new building stopping at each entrance. The exercises at each entrance were:

  • 15 Lunges.
  • 10 Burpees.
  • 10 Heels to Heaven.
  • 15 Derkins / 30 Toe Merkins.
  • 20 Box Jumps / 20 Dips.
  • 20 BBS.
  • 20 Squats.

Egg Hunt.

We divided ourselves in 2 teams, we collected as many eggs as we could and we gave the eggs that we collected to the other team as a present :)…then the teams had to run around a loop (800 feet), crack open the eggs and do the exercise prescribed by the egg :). Team number 2 did a great job finishing all of the eggs in less than 10 mins…great work gents!!!

Prey-Predator Game.

Two Stop signs. Three predators and many preys. The objective was to carry as many eggs as possible from one stop sign to the other douching for the predators. If you get caught by a predator, you do 10 burpees, you become a predator and the predator becomes a prey. It was a really fun game, but there was not much time to do many rounds :'(.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
16 Strong HIMs showed up this morning.
CIRCLE OF TRUST/BOM:

Reflected about happiness and how easily we can take things for granted. Let’s try to see love and beauty in the small things.

Proverbs 20:27

“The Spirit of man is the lamp of the LORD, searching all the innermost parts of his being”.

MOLESKIN:
ANNOUNCEMENTS:
No time.

Having fun at JUCO

THE SCENE: 40ish…a little chilly, perfect to increase the temperature through good exercise 🙂
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x Overhead claps.
  • 10x Seal claps.
  • 10x Side Straddle Hops.
  • 10x Cherry Pickers.
  • 10x Baby Arm Circles.
  • 30 sec to stretch on your own.

THA-THANG:
Mosey to Pond.

There were 4 stations around the pond, each station with a different exercise (single count):

  • 10 Burpees.
  • 15 Moving Lunges.
  • 20 American Hammers.
  • 25 Mountain Climbers.

The game would be finished when either:

  • 1 HIM would complete 3 laps or
  • All HIMs would complete 2 laps or
  • We exceed 12 mins (the punishment for this would be to do 30 burpees).

We all ended up doing only 10 burpees since we were almost able to beat the clock 🙂

Mosey to big parking lot.

We were divided in two teams. There were two boxes 100 m apart with equal number of tennis balls. The goal was to move as many balls as possible to the opposite box (carrying one ball at a time). In order to be able to score, you had to bear crawl for 30 feet and do either 5 push-ups or 5 squads. It was a nice battle and the team of the runners was the winner (all of us had fun :).

Mosey to bars and bricks area.

All together completed these exercises:

  • 10 Curls.
  • 10 Overhead press.
  • 10 Triceps.
  • 10 pull-ups.
  • 10 crunches.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs (One FNG, Pre-K, thanks for joining man).

CIRCLE OF TRUST/BOM:
Thankful for the opportunity of being part of F3 and be surrounded by amazing men.

Reflected about the loneliness and the meaning of it. It is always important to designate some time during the day to able to reinvent us and think about what we are doing. Rather than a punishment, loneliness should be a treasure that will allow us to connect with ourselves and God. We need to keep in mind that we are never alone, He is always there for us.

Matthew 28:20 – “Teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age”.

MOLESKIN:
Prayed for all of us during this Holy week and for Hal and his family.
ANNOUNCEMENTS:
BK was not here for the announcements. We ended up the party at DD.

Spicy Dragons and Scaly Eyes

THE SCENE: 41 and clear

F3 WELCOME & DISCLAIMER: administered


WARM-O-RAMA:

  • SSH x 15 (IC)
  • Cherry Pickers x5 (IC)
  • Seal Claps x 10 (IC)
  • Merkins x 10 (IC)
  • Squats x 15 (IC)
  • 30 seconds on your own

THA-THANG:
Mosey to the back parking lot for a 7-station kraken:

  • 10 burpees
  • 20 merkins
  • 30 smurf jacks
  • 40 BBSUs
  • 50 squats
  • 60 mountain climbers (sc)
  • 70 SSH (sc)

Mosey to duck pond parking lot for spicy dragons

  • Spicy Dragons – Same as Welsh Dragon, but do a low plank before each merkin for a lil’ spice.  Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 low plank, 1 merkin, and 1 plank jack. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 low planks, 2 merkins, 2 plank jacks, … etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

Mosey to cross walk just in front of the performing arts center.

  • Take turns calling go. Sprint back and forth from crosswalk to stop sign.

MARY:
Had about 5 minutes left to do some dealer’s choice core exercises.

COUNT-OFF & NAME-O-RAMA
12 HIMs conquered the Spicy Dragon

CIRCLE OF TRUST/BOM:
Thoughts taken from “When the Scales Fall From Our Eyes” by Brian Zahnd

I listened to this sermon by Brian Zahnd over 6 years ago and it still sticks in my mind to this day.

Act 9:17-18

17 So Ananias departed and entered the house. And laying his hands on him he said, “Brother Saul, the Lord Jesus who appeared to you on the road by which you came has sent me so that you may regain your sight and be filled with the Holy Spirit.” 18 And immediately something like scales fell from his eyes, and he regained his sight

It was not a convincing argument, a systematic theology, or anything of the like that made the scales fall from Saul’s eyes. Instead, it was being shown LOVE from a man he was persecuting just three days prior that gave Saul a new way of seeing.

MOLESKIN:
N/A

ANNOUNCEMENTS:

OTB workouts at new AO, Ramparts, in Kingston. See Slack for dates/times.
CSAUP at Haw Ridge on May 6 from 9 PM – 12 AM. See Kick-Flip for more info.
Convergence at JUCO on July 2