F3 Knoxville

Tag: Drifter

A Little Cardio

THE SCENE: Fall is definitely here. Mid 50s. Brisk is a good word. Still got sweaty.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence on a 4 count: 20 SSH, 10 Beast Merkins, 20 calf raisers with an arm twist, warm up lap with a finishing sprint
THA-THANG:
At the upper most loop (past the fountain), partner up. Run in opposite direction as your partner. Do 3 exercises every time you meet, and increase reps each meeting by 5 (5, 10, 15, 20).

  • Burpees
  • Iron Squats
  • V-ups

After completing 20, head to Crumpit for a Dora. Partner runs around the tree while other does some reps

  • 100 Beast merkings
  • 200 Bicycle crunch (2 count)
  • 300 squats (did not finish)

MARY:
All in cadence on a 4 count: 10 good mornings, 10 single leg dead lift (with a quad stretch), 20 crunch, 20 left side crunch, 20 right side crunch, 10 left elbow to right knee crunch, 10 right elbow to left knee crunch, hold superman for time.
COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
Read this and wanted to share.

Found among his papers in Zimbabwe after he was martyred for his Christian faith. It is the moving testimony of a martyr.

I’m a part of the fellowship of the unashamed.
The die has been cast.
I have stepped over the line.
The decision has been made.
I’m a disciple of His and I won’t look back, let up, slow down, back away, or be still.

My past is redeemed.
My present makes sense.
My future is secure.

I’m done and finished with low living, sight walking, small planning, smooth knees, colorless dreams, tamed visions, mundane talking, cheap living, and dwarfed goals.

I no longer need preeminence, prosperity, position, promotions, plaudits, or popularity.
I don’t have to be right, or first, or tops, or recognized, or praised, or rewarded.
I live by faith, lean on His presence, walk by patience, lift by prayer, and labor by Holy Spirit power.

My face is set.
My gait is fast.
My goal is heaven.

My road may be narrow, my way rough, my companions few, but my guide is reliable and my mission is clear.

I will not be bought, compromised, detoured, lured away, turned back, deluded or delayed.

I will not flinch in the face of sacrifice or hesitate in the presence of the adversary.
I will not negotiate at the table of the enemy, ponder at the pool of popularity, or meander in the maze of mediocrity.
I won’t give up, shut up, or let up until I have stayed up, stored up, prayed up, paid up, and preached up for the cause of Christ.

I am a disciple of Jesus.

I must give until I drop, preach until all know, and work until He comes.

And when He does come for His own, He’ll have no problems recognizing me.

My color will be clear!

This vibrant declaration was contributed by Dr. Nina Gunter who got it from veteran missionary Louise Robinson Chapman (Africa: 1920-1940). One side note is that today this commitment statement circulates among Christians (and even web sites) with the byline “Author unknown.”  The story behind this statement makes it all the more potent! 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill coordinating obstacle set-up

CMU carry adventure

THE SCENE: Fall arrived at bombshelter this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the park
THA-THANG:
Dora style workout with 100 reps of each exercise. While one partner worked, the other farmer carried CMU to other end of grinder and back. Mosey around park when done and come back, rinse and repeat

  • Merkins
  • CMU squats
  • Curls
  • BBS
  • Shoulder press
  • flutter kick (4 count)

MARY:

20 v ups

LBCs for 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:
Sometimes it’s best to step outside your routine. I did recently and was glad that I did
MOLESKIN:
Bravo to Mr Rogers for still putting in the work he can while recovering from injury
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

MIWOD

THE SCENE: just the slightest hint of fall in the air.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Merkings

Some planks with arm circles. Some light stretching.
THA-THANG:
Massive Inchworm of Death (MIWOD)

Line up in plank. Bear crawl to the front of the line.

Hold table top. Crab walk to the front of the line.

Hold squat. Inchworm to front of the line.

Stop for PT. Then Rinse and repeat.

PT consisted of:

  • 20 squats in cadence (so really 40)
  • 20 lunges, or 20 beast merkins, or 20 merkins
  • 20 sit ups, or 20 flutter kicks, or 10 leg lifts and hold 6 inches

A short run at the end before heading back for Mary.

MARY:
Thunderstruck came on the playlist on our way back, so we caught the tail end of that. Mountain climbers throughout and merkins on every “thunder”. 20 box cutters. 25 superman swims. LBC cash out.
COUNT-OFF & NAME-O-RAMA
8 PAX today!
CIRCLE OF TRUST/BOM:
Resilience. Just learned about creepy AI that is learning how to exploit weaknesses in human decision making. To me this means we need to have some resolve on the things that matter and be resistant. We just learned we can do this physically. But we also need to do this mentally and emotionally too. Just know that you can make it, and you have brothers right there with you all along the way.
MOLESKIN:

ANNOUNCEMENTS:
Hardship hill coordinating obstacles. Discussions started on potentially migrating some slack channels one direction or another.

2.0 Workout

THE SCENE: Nice day, hot but clear sky’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap around the park and to the Oval Office.
THA-THANG:
Dad’s and 2.0 lined up at the goal line.

Cones on the 50, 40, 30, 20, 10.

Dads and 2.0 moved in the following methods to the corresponding cone, starting at the 50. Once at the cone they completed 10 SSH and 10 Standing lunges (SC) . team than ran back to start

  • 50- Run
  • 40- Leap frog
  • 30-fireman carry
  • 20-wheelbarrow
  • 10-bear crawl

If team finished they could repeat or do extra credit. SSH and Lunges are replaced with burpees- number matched first number of yard line- ( 100 was 10)

  • 100- Run- (10 burpees)
  • 90- Side shuffle (9) – most teams completed this round  before time
  • 80- Run ( 8)
  • 70 – Bunny Hop ( 7)
  • 60- Run ( 6)

MARY:
Kick ball Marry- pax kicks the kick ball and the rest of the PAX runs to get it. first pax to get the ball calls out a core exercise. We let the 2.0’s be the ones to go get the ball and be the ones to kick it. Lots of BBS, LBC’s, Planks and Merkins
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its ok to be an individual. Don’t feel like you have to do exactly what everyone else does. Be proud of who you are as a young person.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2018 IP revist

THE SCENE: said it once say it all summer, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
walk with blocks. OH carry , rev lunge, rielf carry to the baseball field.
THA-THANG:

Thang 1:

  • 15 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 14 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 13 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 12 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 11 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 10 BBJO – most the pax made it here in the 30 min allotted
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 9 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 8 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 7 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 6 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 5 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 4 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 3 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 2 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 1 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B

MARY:
Tabatta Mary- 30 sec on 10 off- Bear crunch, side plank- repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Confidence is preparation. Everything else is beyond your control”- Richard Kline

“When you have confidence, you can have a lot of fun. And when you have fun, you can amazing things. “- Joe Namath
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.