F3 Knoxville

Tag: Dilbert

Farmer Digger

AO: brickyard
Q: Gmail
PAX: Natty, Simmons, Spellcheck, fast-n-easy (Nate Votta), Gordie, Drop Zone, Biohazard (Jay Shepherd), Dilbert
FNGs: None
COUNT: 9
Warm-up
Side Straddle Hops Toy Soldiers
Cherry Pickers Claps: OH, Front
Arm Circles Merkin Jacks (split at the bottom)
The Thang
Series W/ CMU – 4 rounds
10 Grave Diggers IC on 4 count
10 lunges out OYO Single count
Bear crawl back
run a lap, light mary waiting on 6
Dora: Exercises & Farmer Carry
125 Presses (standing)
250 Rows
500 Bench Presses (lay on back)

Mary
CMU Side Bends J-LO
Flutter Kicks CMU OH Merkin Manmakers (pull CMU through)
ANNOUNCEMENTS:
2.0 W/O this Saturday. bring them young boys if you got em. we’ll split after the warm-up and come back together for the COT.
COT:
“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine – He was an American long distance runner who set every distance record between 2k – 10k meters between 1973 – 75. Died at age 24 after driving home from a party. Colossians 3:23 Bible Verse Sign | Whatever You do, Work at it with All Your Heart, as Working for The Lord, not for Men.

4 corners of Hades

THE SCENE: 57 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles ⬆️⬇️

Micheal Phelps

Tempo merkins

SSH

Susanne Summers

THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner

1,6 Burpees/Merkins

2,7 BBS / LBCrunches

3,8 MTN C / Plank Jacks

4,9 Squats / SSH

5,10 ManMakers / PeterParker Merkins

yup, lap 5 and 6 were absolutely horrible

MARY:
Ring of Fire 🔥

Capt. Thor

COUNT-OFF & NAME-O-RAMA
10 HIMs killed it
CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Catch Ya On the Flipside

THE SCENE: Not even 70 degrees. Is this really July?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x8 IC
SSH x25 IC
Cossack Squats x8 each leg
Warmup lap around the tennis court
Rainbow Drops x10 IC
Hindurkins x10 IC

THA-THANG:
Grab a CMU and head to the grassy field by the playground. Cones set up in a square about 16 yards apart.
Each cone has a card with an exercise.
Bears and Blocks to the first cone and do that exercise.
Bears and Blocks to next cone and do first cone exercise plus next cone exercise.
Continue to 3rd and fourth cone, adding exercises escalator style.
Abs for the six.
Once six is up, Blocks and Bears (backward bear crawl with block) to first cone. Drop that exercise, do the other three.
continue back down the escalator. Exercises:
10 Hand Release Merkins
30 Pickle Pounders
20 Carolina Dry Docks
16 Catalina Wine Mixer (8 each arm)

Guess what… Every card has a flipside! Repeat above, except crab walk carrying CMU on abdomen.
First round forward, second round backward. Exercises:
10 Knee-Up-Down each leg (same as Catalina except going from standing to kneeling and back)
30 Monkey Humpers
10 Donkey Kicks
15 Squat Jumps

MARY:
Cool-down lap around the tennis court.
Flutter kicks x20 IC
Switch to slutter kicks without breaking cadence – x15
Left-Right-Middle crunches x15
Crab Kicks x15 IC
Big Boys x20 IC

COUNT-OFF & NAME-O-RAMA
6 PAX this morning, plus a flying EH who stayed for about a lap and a half around the cones. Didn’t make it to Name-O-Rama. Hope to see him again…
CIRCLE OF TRUST/BOM:
Word courtesy of F3 Ruud (Curt Williams) – Texted to our small group men:
“The Spirit has really been impressing Phil 4:6-7 on me lately. Not just for the really difficult stuff – which is when I would more likely think of this – but lately He’s been instructing me that this is for EVERYTHING (duh… like it says). It has taken such a load off of the many smaller daily concerns and decisions and really helps increase the listening (even though I’m still a poor listener).”

Phil 4:4-7 (ESV)
Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

MOLESKIN:
Glad to have Repeat and Dilbert come down and play in the grass with us! Wish we had known the FNG wasn’t going to be able to stay. Hope he got enough taste to come back…
ANNOUNCEMENTS:
Praise for Drifter’s M and upcoming 2.0 doing well! Lots of prayer all around for loved ones battling cancer. Seems like it’s all around.
Don’t forget Kickball (8/18)
Quarterly 3rd F August 11 at the Overlook
2nd annual Truckin’ to the Pound 8/25

Deck of Life

THE SCENE: Warm, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles (ED EA IC) x 15

Michael Phelps

SSH x 30

Round the clock merkin

5 Burpee on your own
THA-THANG:
Deck of Life: Spread 52 card deck out (face down) and have PAX circle up around. Take turns picking up cards. No breaks and get through deck in 30-35 minutes

  • Hearts = Burpees
  • Diamonds = Squat Jumps
  • Club = V-up
  • Spade = Hand Release merkin
  • Ace = 1 minute plank
  • Joker = 1.5 minute wall sit

MARY:
With CMU: 25 swings, 25 rows, 25 overhead, 25 curls

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued homework assignment: Have a deliberate conversation with your neighbor and get to know them. Do what we are called to do.
MOLESKIN:

ANNOUNCEMENTS:
TTTP CSAUP Event August 25. Be there.

The Route 66 to Everest

THE SCENE: A warm, humid, and classic Knoxville, TN morning. Mid 70’s.
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
This morning we took a few trips down Route 66.  PAX were instructed to partner up with someone that they did not know prior to joining F3.
The new park path beside where we park was the starting point for Route 66. Starting at given light pole, there were 10 more light poles up the hill. We started at light pole 1 and did 1 rep of an exercise..then ran to light pole 2 and did 2 reps..etc. until pole 11. Total reps for one circuit = 66.  PAX were also given a discussion assignment for each circuit in order to get to know their partner a little better.
Circuit 1:  Exercise = burpees; discussion = first car
Circuit 2:  Exercise =BBSU; discussion=favorite movie
Jog to different part of trail across parking lots at top of hill and did circuit’s 3 & 4 Route 66 style.
Circuit 3:  Exercise = jump squats; discussion = favorite local restaurant
Circuit 4:  Exercise = merkins; discussion = favorite vacation
After 4th circuit, PAX mosey to bottom of Everest. Sprint to the top of the hill to grab an infamous rock from the rock pile.
Few workouts with the rock (squats & shoulder press IC).
Mosey back to AO and finished with 1 set of starfish crunch abs IC while 6 caught up.
COUNT-OFF & NAME-O-RAMA:
33 PAX (2 FNG): Pringle, Dugger, Big Mac, Worm, Cheat Sheet, Casper, Walkabout, Pac Man, Moneybags, Code Brown, Fabio, Cosmo, Carney, Cat Gut, Ribbed, Bunny, Hot Tub, Umbro, Compost, Dilbert, Repeat, Charmin, Quickbooks, Lights Out, Slim Shady, Possum, Enus, Pusher, Pluto, Guano, Gremlin (FNG), Flopper (FNG), Edit (QIC).
CIRCLE OF TRUST/BOM:
We talk an awful lot about being authentic, real, genuine, etc. But what does that look like? How do we take action in our every day routine of life and live that out with our neighbors, co-workers, friends, and spouse?
The answer is simple really. Take interest in those who around you. Talking with your battle buddy about your first car, favorite movie, restaurant, and vacation was no accident. Of all the conversations from Wednesday morning, why do I remember that Charmin’s first car was a ’83 Subaru 4 door hatchback, and Repeat’s favorite restaurant is Seasons?
When we change up things that are normal, like working out, sweating, breathing hard, not talking, and substitute it with genuine conversation, we remember. It’s novelty. It sticks out like a sore thumb!
Use that model for your every day conversations with the lady in the drive thru window, cashier at the gas station, waitress at lunch, your wife when you get home, your parents when they call you. Take interest in their interests. Instead of “how was your day?” how about.. “What was the most exciting thing that happened to you today?”
When we take interest, we invest in relationships, and life becomes that much more rich.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.