F3 Knoxville

Tag: Doubtfire

Back From Spring Break

THE SCENE: 40 Degrees and Pure Awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Windmills x 10 (IC)
  • Cherry Pickers x 5 (IC)
  • BAC’s F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the courtyard walls

  • Step-Ups x 10 then Dips x 10 (Rinse and Repeat)
  • Decline Merkins x 10 then Dips x 10 (Rinse and Repeat)

Mosey to the coupon pile

  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Run the steps with the coupon
  • Merkins x 10 (IC)
  • Rinse and Repeat.
  • Double Burpees x 5 (OYO)

Mosey to The Sophomore

  • Bobby Hurley’s x 10
  • Bernie Sanders up the hill
  • Sprint across the top
  • Bobby Hurley’s x 10
  • Mosey down and over.
  • Rinse and Repeat.
  • BBS x 10 and Plank to gather the PAX)

Mosey (with stops) back to the start

  • Stop 1, Bear Crawl 75 yards
  • Stop 2, Crunch Merkins x 10 (IC)

MARY:

  • Hello Dolly x 25 (IC)
  • Flutter Kicks x 25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Mathew 18:21-35 – The Parable of the Unmerciful Servant (Forgiveness)

You gotta love Peter’s confidence here. How many times, Lord, should I forgive these people?   [Go ahead and open your bibles, read the passage.  Do it.]

The parable culminates with Jesus’ description of how our Father in Heaven will treat us if we continue the path of un-forgiveness. Did you catch it in verse 34?  Jesus equates un-forgiveness with jail.  That’s exactly what un-forgiveness will do to you.  You will be locked away behind anger, resentment, jealousy, pride, and selfishness.  Ironically, the offending party goes free.  The best part of this is…   You have the key to the prison.  It’s not easy, but it’s the only way out.  Start small, ask God for help.  As you kneel, ask God to forgive you for your offenses.   Lord, thank You that each day we have from You is a gift, another chance for a fresh start. Forgive us, Lord.  Help us to forgive, and to let go of the past.  Please help us to see Your strength through our weaknesses today, and then again tomorrow, and every day after.  I Jesus’ Name, amen.

Also, remember Jesus’ answer to Peter’s question.  “I tell you, not seven times, but seventy-seven times.”

MOLESKIN:
Arms, chest, legs, cardio. A little mumble chatter, no grumbling at all.   What a great group of HIM’s this morning!  The Brickyardigans showed up in force, thanks to Natty’s mad leadership skills. We got to name an FNG.  Welcome Cindy!!  It was good to be in the gloom this morning.
ANNOUNCEMENTS:
JUCO is working to round up a team for the upcoming OCR!  Interested parties contact Booster.  Keep your eyes and ears open for the next Q school happening soon at the JUCO, brought to you by the one-and-only Proton.  All are encouraged to attend the Q schools whether you’ve Q’d none or a 100 WO’s.  You will be better for it.  The PAX will be better for it.

Classic remix

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups

Pre-ThirdF Fun

THE THANG

  • SSH 25x (IC)
  • Side Lunges 10x each leg(IC)
  • Imperial Squat Walkers 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 10 Burpees OYO

Run up to top of the hill, do 5 burpees and run down.  Partner up with Battle Buddy and line up along the curb.

Grinders

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Rd 1 = Burpees

Bumper Circuit – Second pavilion

  • 1st cone x10 lunges in place
  • 2nd cone x5 burpees
  • 3rd cone x10 squats
  • 4th cone x5 burpees

Mini-Sea Biscuit – 3 Laps

  • 10 Burpees
  • 20 Merkins
  • 30 Squats

Wheel Barrel Merkins – 100 yards switching every 25 yards

21’s – Under pavilion – Modified down to 10 after 5 sets

  • Box Jumps
  • Rows

Mary

5 Burpees on OYO

25 Sundials

25 pickle Pounder

25 Proton Parkers

Run up to top of the hill, do 5 burpees and run down.

Getting “Thrashed”

THE SCENE: Cold, wet, and miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Conducted the MARSOC Short Card. The HIMs got a chance to play with Little Boy and Big Boy

  • 30 Push-ups
  • 30 Air squats
    3. 30 Crunches
    4. 10 Burpees
    5. 10 Windmills
    6. 30 Push-ups
    7. 30 Mountain climbers
    8. 30 Flutter kicks
    9. 10 Burpees
    10. 10 Cherry pickers (4-count)
    11. 30 Push-ups
    12. 30 Star jumpers (or jumping jacks)
    13. 30 Back Extensions (“supermans”)
    14. 10 Burpees
    15. 10 Chain breakers
    16. 30 Push-ups
    17. 30 Lunges
    18. 30 Hello dollies
    19. 10 Burpees
    20. 10 Trunk twists
    21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
    THA-THANG:
    Mosey to the bottom of the hill
  • 10 Fireman Squats
  • Fireman carry up to the top of the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy Fireman carries you up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy drag up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Your Buddy drags you up the hill
  • 10 merkins and mosey to AO

MARY:
Mary was not applicable because all PAX were officially “Thrashed”
COUNT-OFF & NAME-O-RAMA
18 PAX. Slicnut, Umbro, Charmin, Cheatsheet, Rainbow, Petey, Coolio, Frenchie, Fabio, Bunny, Code Brown, Proton, Flanders, Wallball, Fins, Doubtfire, Pluto, Compost
CIRCLE OF TRUST/BOM:
We need each other. Don’t let yourself be isolated by the Enemy. One of the ways the Enemy tries to destroy you is by putting bitterness in your heart towards another Brother or HIM. We have to fight that as men by pressing into the pain of a difficult conversation to reconcile, or by rubbing shoulders with other HIMs when we feel like being a Lone Ranger.
MOLESKIN:
The BOM was taken largely from Wild At Heart by John Eldridge.
ANNOUNCEMENTS:
NA

TCOB

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbillies x 15 IC
  • Tempo Diamond Merks x 10
  • Cherry Pickers x 8
  • Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

  • Merkins
  • Thruster Merks
  • Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

  • Peter Parkers x 12 IC
  • ABCs on Q
  • Captain Thor 6:24 IC
  • Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS: