F3 Knoxville

Tag: Drifter

The Troll’s Grab Bag

THE SCENE: Cool 74 Degree morning with a light drizzle, heavy rain proceeded the beatdown
F3 WELCOME & DISCLAIMER

Modify accordingly, follow COVID precautions, F3: Fitness, Fellowship, and Faith.

WARM-O-RAMA:
5 Cherry Pickers, 15 SSH, 10 Imperial Squat Walkers.
THA-THANG:
7s on the Hill:

PAX ventured over to a long dark neighborhood hill for a round of 7s with Burpees and Body Weight Squats.

We took the long way back to the AO to venture over to the troll bridge. The rain forced the Troll to flee from the rising creek, but in his hurry to leave he forgot to his favorite bag. Through personal communication with the troll, PAX were granted permission to pass through the bridge if we followed the workout in his bag.

PAX were numbered 1-6. When it was the PAX turn, he had to run down to the troll bridge from the AO and retrieve the exercise.  Upon return, the next number would complete the number of reps for the specified exercise, before venturing down to retrieve the next exercise. Remaining PAX would complete as many reps as possible before starting the next exercise.

Exercises completed (minimum reps)

  • AO lab/ Plank
  • 10 Elf on the shelf (both sides count as one)
  • Drifter’s decision: 20 Iron Squats
  • 25 Wall Sit Presses
  • 25 4ct Gorilla Humpers
  • 50 LBC’s
  • 15 CMU Burpees
  • 20 RDL
  • 25 4ct CMU Flutterkicks
  • 5 Block Merkins (L, M, R =1)
  • 40 Dips
  • 25 CMU curls
  • 30 sec Wall Sit
  • 10 Burpee Box Jumps

MARY:
20 Merkins, Protractor for a few minutes, 15 4ct Peter Parkers, Protractor with 10 crunches at 3 angles.
COUNT-OFF & NAME-O-RAMA
Drifter, Taco, Moses, Nair, Snorkel, Hellbender
CIRCLE OF TRUST/BOM:
‘To be willing to sacrifice what you are now for what you will become’

Every day we make many many choices. These choices determine who we will become. Making the right choices today, even if difficult, will make us better people tomorrow.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t Poke Bears

THE SCENE: Mid 50s and not enough air for the Pax to breath
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rocketts
Windmills
Cherry Pickers

Indian Run to Mt. Suckmore

THA-THANG:

Starting with 10 Burpees at the top of Mt. Suckmore is round 1. Add the next movement for round 2 – 10 Burpees, 15 Peter Parkers, run back up Mt. Suckmore to begin round 3. 10 Burpees, 15 Peter Parkers, adding 20 Merkins, then run back to start…
7 Rounds:
10 Burpees
15 Peter Parkers
20 Merkins
20 Air Squats
15 Chest to Bar
*Bernie up Educator* to find 30yd Walking Lunges

Indian Run Back to A.O.

MARY:
10 BBS to catch yo breath
Flutter Kicks
Hello Dollys
1 min plank to finish it out

COUNT-OFF & NAME-O-RAMA
12 Pax with a special appearance by Veep meeting us at the beatdown location! (13)

CIRCLE OF TRUST/BOM:
Kept it simple this morning. DON’T BE A JERK! Jerks aren’t cool. Do something nice for someone today.

MOLESKIN:

ANNOUNCEMENTS:
Nov. 7th convergence for 5yr anniversary of Knoxville F3!

Grinding Out Inchworms

THE SCENE: 57 degrees, COOL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20 IC

TEMPO SQUAT X15

TEMPO MERKIN X10
THA-THANG:

INCH WORM EXTRAVAGANZA

  • Bear crawl inch worm along grinder, PAX holds plank while caboose bear crawls to front
    • Run lap and return to complete 1 Burpee, 2 big boys, 3 monkey humper on 4ct, 4 push up while waiting for PAX
  • Burpee broad jump inch worm, PAX holds plank while caboose burpee broad jumps to front
    • Run lap and return to complete 1 Burpee, 2 big boys, 3 monkey humper on 4ct, 4 push up while waiting for PAX
  • PAX forms circle and holds AL gore while 3ct little baby arm circle make way around circle until everyone has a turn
  • Sideways bear crawl inch worm, PAX holds plank while caboose moves to front- initiating movement with a push up
  • PAX forms circle and squats while previous PAX member calls a an exercise for next in line to be performed for 10 reps in middle of circle. Go until everyone has a turn

MARY:

Bear crawl/crawl bear Merkin IC x10

Hold iron cross, overhead claps x20

Hold iron cross, 20 LBAC IC

Hold Iron cross, 20 reverse LBAC IC

20 dry docks OYO

Protractor 41 degrees and crunch x10

Flutter kicks IC 10 degrees X20 4CT

COUNT-OFF & NAME-O-RAMA
14 TOTAL

NO FNG
CIRCLE OF TRUST/BOM:
Shout out to Drifter for powerful testimony on Saturday for 3rd F. It really was awesome and inspiring to listen to. It challenged me in my own faith to not just sweep things under the rug but admit faults and confessions to believers. We should all strive to give testimony in life as we do not know who we influence with our words.

It was my first day back in church in months this past weekend as well. I had been out of my routine, stuck in my own rut without normalcy I had before. I lacked obedience during this month which led to running astray from God and seeking personal addictions. During this time I got away from scripture, prayer, and ultimately fellowship among faithful believers. Consistency and repetition are key in relationship with God. Immerse yourself in the scripture, pray daily, and talk with believers. It was during this time away that I became angry and waited for God to intervene instead of seeking to be faithful myself. Ended with one of my favorite scripture: Isaiah 6:8. Pray for God to use you and send you to complete His work rather than always seeking something in return.

MOLESKIN:
Isaiah 6:8

Then I heard the voice of the Lord saying, “Whom shall I send? And who will go for us?” And I said, “Here am I. Send me!”
ANNOUNCEMENTS:
Next Convergence event November 7th!

 

Baseball at the Bombshelter

THE SCENE: Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherrypickers
-10 OHC
-15 Big boys
-20 SSH
THA-THANG:
-1 mile-ish mosey with PAX roulette mixed in, 10 reps of whatever is called out

-Head to baseball field, PAX lines up at home plate, burpees while you wait your turn.
-Sprint between bases.
-10 WW2s at first base
-20 Monkeyhumpers at second base
-30 Merkins at third base
-40 Squats at home plate

-Run one outfield lap after first inning, two after the second and so on… Most got 4 1/2 innings in.

MARY:
Flutter kicks, LBC’s and a plank

COUNT-OFF & NAME-O-RAMA
Taco, Umro, Pinnocchio, Ma’am, Hammy, Fins, Moses, Napster, Postpone, Avocado, Drifter, Arnold, Espy

CIRCLE OF TRUST/BOM:
Convergence this weekend at the Bomb Shelter, if you haven’t been to an F3 convergence they are awesome!
MOLESKIN:

ANNOUNCEMENTS:
Rosters for the Bomb Shelter baseball team will be posted next week!

No One Knows

THE SCENE: 50 degrees F., 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Overhead/Out Front Hand Claps, Imperial Squat Walkers
THA-THANG:

AMRAP

12 Merkins

12 BBS

12 Decline Merkins

12 WWII Sit-ups

12 Dry Docks

20 Dips

10 Step Ups/leg

Bear Crawl 20 Yard to CMUs

12 Bent Rows

12 Curls

12 Upright Rows

12 Triceps Extensions

12 Squat Thrusters

12 Lawn Mowers/arm

12 Russian Swings

Run a Lap with 6 Burpees at turnaround point

Most HIMs completed 3+ round with two or three completing 4+ rounds.
MARY:
Box Cutters, Scissor Kicks, Hello Dollies, LBCs

COUNT-OFF & NAME-O-RAMA
8 HIMs and no FNGs
CIRCLE OF TRUST/BOM:

Moses sent out a plea for someone to that this mornings Q around 7:00 pm last night.  I was minding my own business and I got this Slack notification from him asking for some help.  Work commitments required that he leave about 20 minutes into the beatdown.  I had two thoughts.  One is that I’ll pick up the Q for him.  The other was the lesson taught in Matthew 24:36-44.

No One Knows That Day and Hour

36 “But concerning that day and hour no one knows, not even the angels of heaven, nor the Son, but the Father only. 37 For as were the days of Noah, so will be the coming of the Son ofMan. 38 For as in those days before the flood they were eatingand drinking, marrying and giving in marriage, until the day  when Noah entered the ark, 39 and they were unaware until  the flood came and swept them all away, so will be the  coming of the Son of Man. 40 Then two men will be in the  field; one will be taken and one left. 41 Two women will be  grinding at the mill; one will be taken and one left. 42  Therefore, stay awake, for you do not know on what day  your Lord is coming. 43 But know this, that if the master of  the house had known in what part of the night the thief was coming, he would have stayed awake and would not have let his house be broken into. 44 Therefore you also must be ready, for the Son of Man is coming at an hour  you do not expect.

I don’ have much to add other than I need to be ready.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bomb Shelter 3rd Anniversary beatdown and 3rd F on October 17th