F3 Knoxville

Tag: Doctor

DORA’s Card Game

  1. THE SCENE: A beautiful morning in the gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20; Imperial Squat Walker x10; Mosey loop for the workout

THA-THANG:
Partner up, PAX 1 runs loop from warmup. PAX 2 draws a card to determine how many reps to do of the exercises. Exercises were Derkins, WW2s, and Step Ups.

  • 2-10 = reps equal to number on card
  • Face Cards = 15 reps
  • Ace = 20 reps
  • Joker = 25 reps

MARY:
Flutter Kicks x20; Boxcutters x 10; LBCs x20; Big Boys for time

COUNT-OFF & NAME-O-RAMA
12 total this morning with two FNGs

CIRCLE OF TRUST/BOM:

Inaction breeds doubt and fear. Action breeds confidence and courage.

  • Dale Carnegie

Specializing in self-improvement and interpersonal skills, American writer and lecturer Dale Carnegie talked often about the power of action. It’s easy to let our small doubts and anxieties balloon into overwhelming fears — because we allow them too much time and space to grow rather than taking action to face them. “If you want to conquer fear,” Carnegie urged, “do not sit home and think about it. Go out and get busy.”

The Bible also talks about fear.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

Don’t let fear hinder you from being the man God has called you to be. Pray and take action.

MOLESKIN:
Pray for Pennies daughter as she will be traveling out of the country. Pray for Trousers and his family. Pray for Smuggler and Halfday as they travel this week.

ANNOUNCEMENTS:

Rampart launch on 5/30 at 7am

Speedway launch on 6/4 at 6am

Walls of Jericho

THE SCENE: High 50s and perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH – 25, BAC – 10 , church lap

THA-THANG:
Walls of Jericho

  • Peoples Chair
  • Blockees
  • Diamond Merkins
  • Dips
  • Military style Merkins
  • Imperial Walkers
  • Lawn Mowers

MARY:
LBC

COUNT-OFF & NAME-O-RAMA
Halfday, Cow Patty, Shoelaces, Grouch, Rep Sleepy, Streaker, Doppelgänger, Shenanigans, Doctor, and Trousers
CIRCLE OF TRUST/BOM:
Read Joshua 6:1-5

God may ask us to do something that makes absolutely no sense to us, but it doesn’t matter. We trust His commands and the outcome is up to Him. He has called us simply to be obedient.
MOLESKIN:

ANNOUNCEMENTS:

Takin a Left Turn

THE SCENE: 59 Degrees with a view of the mountains
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – ICx15
Tempo Squat – ICx13
Merkins – ICx10

THA-THANG:

Pax start with a 20yd bear crawl and then enter the beatdown zone where they complete the exercise prior to running a 400m around the church; returning to the 20yd bear crawl. Rinse and Repeat.
Example – 1st Round
Bear crawl, 25 Merkins, Run 400m
Bear crawl, 30 Merkins, Run 400m
Round 2
Bear crawl, 25 BBS, Run 400m
Bear crawl, 30 BBS, Run 400m

  • Bear Crawl x10 (4ct)
  • Merkins x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Merkins x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x10
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x20
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • V-up x15
  • Run 400m
  • Bear Crawl x25 (4ct)
  • V-Up x20
  • Run 400m

MARY:
Pax jumped in with the 6 to help out in time remaining
Held planks for 6 to return
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
Shared a bit about the impact F3 has had on my life in regards to the bonds that are created between men when they are tested. When you put in the work, get the job done and go at it with a battle buddy. The relationship is stronger than a typical relationship. Trust your fellow HIMs, put in the daily work and be there for them. The bond is everything.

MOLESKIN:
Great spot for an AO. Mountain view at the end of the beatdown was pretty epic. Great group of guys. They even know how to mumble chatter already! Moses approved…All 12 put in the work and all 12 left with their first victory of the day.
ANNOUNCEMENTS:
Grouch is 40 today, Happy Birthday!  Support him as he leads the Bomb Shelter crew this Saturday.

thespeedway crazy ladder

THE SCENE: Crisp, mid 50s and it was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x11, Cherry Pickers x5, Tempo Big Boys x10, Mosey around made up circle :).
THA-THANG:

Note: Cones are approximately 10 yards apart.

  • Inchworm to 1st cone
  • Body Builders x10
  • Inchworm back to starting cone
  • Murder bunny to 2nd cone
  • Skull crushers x20
  • Murder bunny back to starting cone (leave CMU)
  • Bear crawl to 3rd cone
  • Big Boys x30
  • Bear crawl back to starting cone
  • Pick up CMU and walk with CMU above head to 4th cone
  • CMU curls x40
  • Run the circle that was ran during warm-o-rama (leave CMU at 4th cone)
  • Get your CMU on the way back
  • Repeat

MARY:
Australian Snow Angels x10, Tempo Squats with CMU x10, LBCs for time
COUNT-OFF & NAME-O-RAMA
Doppelganger, Cow Patty, Doctor, Pennies, Streaker, Blackwire (FNG), Waxjob, Halfday (FNG), Grouch
CIRCLE OF TRUST/BOM:

Exodus 33:19 – “… And I will be gracious to whom I will be gracious, and will show mercy on whom I will show mercy.”

As disciples of Yeshua, we are called to love all.  Lovingly correct sinful behavior of fellow disciples and love those who do not hold themselves to the teachings of Christ and law of YHWH as a means to show them Christ.

As I struggle with wanting to shake people out of their sinful nature (mainly those who are not disciples of Christ), I am constantly reminded that it is not my job.  It is my job to love those individuals and let the light of YHWH show through the love I am showing those individuals and let YHWH take care of the rest.  He is in control of everything and his thoughts are higher than mine and his ways are higher than mine.  Loving people is not the same as condoning a person’s choices.

ANNOUNCEMENTS:
CSAUP at Haw Ridge on May 6 from 9 PM to midnight.  Teams can still register.

Death by Dora episode 3: Revenge of the EMOM

THE SCENE: Cool morning at the speedway
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circlesx10 each way
THA Thang

Dora style workout with EMOM timer going as well. Increasing merkins on the EMOM timer, adding one rep each minute. Dora as follows

  • 50 blockees
  • 150 iron mikes
  • 300 CMU squats

MARY:

pax roulette.
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:
Marriage is hard.
Divorce is hard.
Choose your hard.
Obesity is hard.
Being fit is hard.
Choose your hard.
Being in debt is hard.
Being financially
disciplined is hard.
Choose your hard.
Communication is hard.
Not communicating is hard.
Choose your hard.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.