F3 Knoxville

Tag: Drifter

Bear Crawl PAX Roulette

THE SCENE: 58 degrees, feeling nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Merkin IC x 15

Tempo Squat IC x 15
THA-THANG

1. Bear craw inch worm the length of the grinder. PAX holds plank if not caboose heading to front of line.

2. PAX circled on grinder. Each member of PAX chooses favorite exercise at station completed AMRAP. 1 running station where rest of PAX rotated off of. Run was down past playground to road and up hill back to center of grinder. Completed one full circle clockwise so each member of PAX got to run. Some of favorite exercise include: merkin, dry dock, SSH, plank, air squat, tempo squat, WWIIs, big boys.

3. PAX formed smaller circle. 1 member asked what favorite exercise was and burpee was chosen (thanks ESPY). One member of PAC completing bear crawl around circle while rest of PAX burpeed AMRAP. Rotated through until all HIMs had a chance to bear crawl around.

4. Lined back head to toe at end of grinder for pax roulette style Indian lunge run. Caboose would lunge to front while PAX would complete exercise at AMRAP from the leader in front. Rotated through until everyone had turn all the way until half of grinder. Exercises while caboose performing lunges included: al gores and more al gores, plank, SSH IC, big boys, etc.

MARY:
Bear crawl to crawl bear merkin IC x 20

Hold the iron cross- thumbs up to thumbs down to overhead claps

LBCs to close last 50 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reflected on hardship hill and overall support and teamwork experienced. It was an awesome event where everyone picked each other up and kept going. As Christians and men of faith, we are called to pick up our brothers and sisters in this life and offer support. We never know how we may influence others with small words of encouragement in this life. A little may go a long way and be what someone needs to hear in time of need.
MOLESKIN:

Ecclesiastes 4:10

10 If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-13

12 My command is this: Love each other as I have loved you. 13 Greater love has no one than this: to lay down one’s life for one’s friends.

ANNOUNCEMENTS:
3rd F event held at bombshelter October 17th led by Drifter

Coffeeteria following Saturday workout

Kill Your Clone

THE SCENE: 50’s, cool and dark.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:

  • SSH x 15
  • Little Baby Arm Circles X 10

THA-THANG:
Picking up our blocks of woe (CMUs), we verily trotted unto Mt. Crumpet.  When we reached said mountain, thus we began our workout, and yea, it hurteth greatly.

  • Round 1
    • 10 merkins at the bottom, overhead CMU carry to the top.
    • 10 BBS, melungeon to the bottom.
    • 10 overhead CMU press at the bottom, overhead CMU carry to the top.
    • 10 squats, melungeon down.
  • Round 2
    • 20 merkins at the bottom, overhead CMU carry to the top.
    • 20 BBS, melungeon down.
    • 20 overhead CMU press, overhead CMU carry to the top.
    • 20 Squats, melungeon down.
  • Round 3 – Come Quickly Lord Jesus Round!
    • 30 merkins at the bottom, overhead CMU carry to the top.
    • 30 BBS, melungeon down.
    • 30 overhead CMU press, overhead CMU carry to the top.
    • 30 squats, melungeon down.
  • Partially completed round 4 when time was called and headed back to the AO.

MARY:

  • 20 LBC’s
  • Low Plank
  • 20 more LBC’s.

COUNT-OFF & NAME-O-RAMA
9 HIMs present and accounted for.
CIRCLE OF TRUST/BOM:

Reflection on James 4:17 which says, “17 wSo whoever knows the right thing to do and fails to do it, for him it is sin.”  My faith leads me to believe in the devil and demons.  My faith also tells me that though they are active, the number one enemy I have is the man in the mirror.  Deal with my heart first, make the hard choices first, then help others.  Do just one thing today that makes you better, and you have killed a clone of you that did nothing (I stole that from Ethan Suplee).

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

Roasted Shoulders

THE SCENE: 50’s. Little wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles, this and that, Michael Phelps
THA-THANG:

Do 25 reps of first 2 push and pull exercises and walk with CMU OH to the other end of the bathroom and back. Do next 2 push and pull exercises and walk again with block OH. Repeat that rhythm and start over when all exercises are complete.

Push exercises

  • Dips
  • Merkins
  • Derkins
  • Merkin over the block
  • Dry Docks
  • OH Press

Pull exercises

  • Inverted Row
  • Lawnmower each arm
  • Bent Rows
  • Lying Down OH Pulls
  • Curls
  • Single Arm Upright Row each arm

MARY:

25 Toe Touches

25 Twists

Repeated

COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

Muhammad Ali

MOLESKIN:
I think everyone got 2-3 rounds of that.
ANNOUNCEMENTS:
HHOCR Saturday

Shirt order coming soon.

Back to Basics | Count to 10

THE SCENE: Mild and Damp. Low 70s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog to home run hill. Stop at stop signs 10 merkins and 10 squats. Also lots of different ways to run.

THA-THANG:
Starting at 1 and adding 1 rep each round

  • BBS and Hand release marking at top of hill
  • Iron Monkeys at the bottom 🙊
  • Pull-ups on monkey bars 🙈
  • 4ct swing groiners on the swings
  • Run to the top of the hill and repeat (Burnie the hill if you lap anyone)

MARY:
Stop at stop signs on the way back. 10 Burpies, 10 BBS, 10, man climbers, 10 jump squats, 10 side tri rise each arm, 10 flutter kicks 4ct. Also Captain Thor, super man, and low to high planks
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, my kids drive me crazy about simple stuff. Was reminded that they are kids and are still learning. Need to be patient as they learn the basics. Same goes for other people in our lives. We need to be patient with those who are not at the same place as us. And we need to be patient with ourselves as we learn how to lead.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship hill next Saturday!

It was all a blur

THE SCENE: 60 and Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles
Little of This/ Little of That
Some of This/ Some of That
Windmills
Cherry Pickers
Bear Crawl Down
Crab Walk Back

THA-THANG:
Pax count off in 4s and report the the station of their number. Pax push weight plate down hill to begin, once they arrive to station 4 they release another pax to push the plate back up the hill, that pax then releases station 1 to move to station 2, station 2 moves to the plate push downhill, and so on…
Station #1:
1st Round – Swing Grinders
2nd Round – Gas Pumps
3rd Round – V-Ups

Stations #2:
1st Round – Bear Crawl
2nd Round – Lt. Dan 4:1 Lunge/ Squat
3rd Round – Crab Walk

Station #3:
Push Plate Down Hill/ Up Hill

Station #4 (with rock in each hand):
1st Round – Straight Arm Raises
2nd Round – Overhead Press
3rd Round – Shoulder Shrugs

MARY:
Capitan Thor 1:4 BBS:American Hammer (5/20)
Protractor with some Hello Dolly mixed in

COUNT-OFF & NAME-O-RAMA
12 Pax including 1 FNG

CIRCLE OF TRUST/BOM:
Wisdom shared from my 75 year old father.
Faith is the most important thing. NEVER LOSE THE FAITH. We will all be tested in this life, we will all find ourselves in situations that will seem so far from God, so dark, so lost, so impossible. NEVER LOSE FAITH, and KNOW God is ALWAYS there with you…even when your 100% sure He’s not…DO NOT LOSE THE FAITH…

MOLESKIN:

ANNOUNCEMENTS:
BOMB SHELTER 3 YEAR ANNIVERSARY IS OCT. 14TH!  LOOKING FORWARD TO A POWERFUL WEEK AND HOSTING A 3RD F EVENT TO WRAP UP THE WEEK ON SATURDAY OCT 17TH.