F3 Knoxville

Tag: Drifter

Eat better than that

THE SCENE: Quite pleasant, actually. Clear, cool and not too humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC (last 10 or so slooow)
Cherry Pickers x5 IC
Cossack Squat x14 IC
Hindurkins x10 IC
Hand Release Merkins x10 OYO
Failure to Launch x7 IC
Asphalt Kissers x10 IC

THA-THANG:
Start out on the grinder.
Half the PAX hold Peter Parker (up position) while the other half run to the other end. Drop to 6″ while they run back.
Swap places and repeat.
Swap again, this time with other leg
And once more to round it out.

Blacksnake lap around the park

10x Tempo Squats IC upon return, then mosey to Waxjob hill

Buddy up.
Groucho walk down the hill
10 burpees each
Wheelbarrow back up.
20 Squat Jacks for the front man, 20 merkins for the back
Repeat, swapping places for the wheelbarrow.

Repeat above, mosey instead of Groucho, partner drag instead of wheelbarrow, and BBS/Monkey Humpers at the top

Back to the grinder for a miniature Let’s Make a Deal
6 cards with reps, 6 exercises. Flip top card of each. Can swap to next card (reps, exercise, or both), but if flipped you can’t go back to the first.
Ended up doing:
40 Star Jacks
30 4-ct Monkey Humpers
50 Dry Docks
25 LBCs
15 Mtn Climbers
35 Squats

We have time left on the clock! 7s: Hand Release Derkins and Pullups

MARY:
30 Flutter Kicks IC
15 Side Crunches IC
10 left-right-middle crunches IC
2 rounds of Row your Boat
20 box Cutters IC
Peter Parkers

COUNT-OFF & NAME-O-RAMA
8 strong… Not bad for fall break
CIRCLE OF TRUST/BOM:
I just installed some cabinets in my basement. I ordered online from Home Depot, and when they came in I started having second thoughts. They looked pretty flimsy, and wobbled pretty bad. However, once I screwed the six units together, they became much more solid. Then, after I anchored them to the wall studs and put a countertop on them, they were rock solid. As a PAX, we support one another, and strenghten one another as we lock shields. But our ultimate support comes from the anchor in Christ.
MOLESKIN:
I didn’t eat well or hydrate last night, and I really felt it this morning. By the end of the beatdown I could barely mosey across the grinder. Not a good feeling! Nutrition and Hydration!
ANNOUNCEMENTS:
F3 Brolympics in November, 3rd F in December!

Anti fragile

THE SCENE: 70s n dry , very dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank hold , merkins , plank hold , Peter Parker’s while giving disclaimer. Bombshelter men do work , even during the disclaimer!

Jog the grinder and back , 10 squats IC , jog again and back, 20 imp walkers IC, jog again and back , imp squat walkers

 

 

THA-THANG:
Mosey next to the playground for DORACIDES,

  • 100 bodybuilders
  • 200 monkey humpers (4ct!)
  • 300 big boys
  • Once done , burpee dans until the 6 finishes
  • w Doracides , p1 is doing exercise while p2 suicides 3 cones w burpees at each cone . 1st cone-1 burp, 2nd cone -2 burps , 3rd cone -3 burps , rum back and switch

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
17 pax
CIRCLE OF TRUST/BOM:

Black swan is a Crazy unexpected disastrous event

What are we:

1. Fragile

2. resilient and survive

3. anti-fragile , be durable and thrive 

Thriving  in the chaos of the unpredictable. 

MOLESKIN:
Let’s strive to be anti fragile ! That does not mean we go beat our chests and become tough guys, so to speak. It means we should prepare / practice to thrive in daily life. Could be a Q you have coming up or that business proposal or family life , etc…  the point is that if we are prepared and fit to thrive in our situation , what ever it may be, we will be able to adapt in a positive way to anything unpredictable.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Home Run Hill

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
10 IC Merkins
10 Little Baby Arm Circles (10 each way)
Warm up jog to Elementary School Follow The Leader Style (Butt kicks, high knees, Side Shuffle, karaoke, Bernie Sanders)
THA-THANG:
Counting up to 10, start with 1 rep of:

  • Hand release merkins, run down hill
  • Iron Mike to Squat, run to pull-up bars
  • Pull-up, run to swings
  • In Cadence legs in swing while planking, run back to start
  • Rinse and repeat with 2 reps, 3, reps, etc.

Run to Wax Job hill for 11s

Side crunch on the top, side lunge on the bottom, Bear Crawl down, Bernie up

MARY:
Flutter Kick, Banana/Plank
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:
Matthew 6:25-34 , take a note of where you’re starting from. Start from seeking the kingdom and trusting God. You don’t have to do all the stuff you’re worried about to earn favor. Do it because you are already in His kingdom.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dirty Dancing

THE SCENE: About 72° and dry, perfect weather for some dancing! 17 PAX total, 1 FNG (Wake Up)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Little Baby Arm Circles (10)
  • Reverse LBAC (10)
  • Cherry Pickers (10)
  • Booty Bounce Pops (10)
    • In a squat position, knees go out(1), in(2), out(3) and then lift right leg(1), Knees go out(1), in(2), out(3), then lift left leg(2) etc…

THA-THANG:
Setup on the Grinder in a Dora Style workout. Stuck with the dirty dancing theme and listened to the soundtrack during the workout. 3 sets of exercises per round with 2 rounds. Ran a small lap between rounds all completed with a partner. Wrote in chalk at the starting line what the exercises were and how many reps per exercise. Partners had to complete the total amount of reps combined before moving to next exercise.

Round 1:

  • 100 Dry Docks – Lunges to the end of the Grinder and run back
  • 150 V Ups – Crab walk to end of the Grinder and run back
  • 200 Jump and Tucks – Dirty Dancing Crawl to the end of the Grinder with CMU and carry back
    • Dirty Dancing Crawl – Push CMU on ground while listening to Dirty Dancing Soundtrack

Run to road and back around

Round 2:

  • 100 Merkins – Farmer Carry 2 CMUs to end of the Grinder and back
  • 150 Rise and Shines – Karaoke to the end of the Grinder and back
    • Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
      • Single count from one side to the other
      • Also acted as if you were lifting your dance partner as they jumped into your arms
  • 200 Big Boys – Sprint to end of the Grinder and run back

MARY:
Alphabet Mary (A-Z) and Finish on a Superman hold ~45sec
CIRCLE OF TRUST/BOM:
Recently I have been thinking about relationships, both with my wife and with my friends. I once heard some of the best relationship advice I think is out there. “Don’t keep score on favors, just do nice things for each other because you care about them.” My wife is in graduate school currently and she gets tired and exhausted by the end of the day like most of us. Even when we both are sitting on the couch, if she asked if I can get up and get her something, I don’t hesitate. I don’t really know what it is like to be in graduate school but I do know it takes a toll on her. Even tho I am tired too, I care about her enough to jump off the couch and get what she asked. I don’t keep count on how many times this happens because I don’t do it to have her do it for me later. I know she cares about be that when I am having a bad day, she will do the same.

Just do nice things for others because you care about them and because you are a nice person. Don’t do things for others so they will do things for you later. DON’T KEEP SCORE!! IT’S NOT A GAME TO WIN!!
MOLESKIN:
Keep Moses in your prayers on Saturday that him and his soon to be wife have a beautiful, stress-free wedding

Building bridges

THE SCENE: Clear , low humidity, 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpee Dan down the grinder

bear crawl / plank Indian crawl the grinder
THA THANG

  • EVERYONE grab a CMU and head to the base of kiddie slope
  • 11s w Mr spectacular at the base starting w one
  • 10 cones are surest out going to the top of kiddie slope ,
  • Do one Mr Spectacular, run to the 10th cone, run back and do 2 Mr spectacular, run to cone # 9…
  • Repeat until you do 10 Mr spectacular and run to cone #1.  10 th cone being the furthest away .
  • About 2 miles of running back and forth and 55 Mr spectaculars
  • mosey to the base of mt crumpit for 5 rounds
  • one round consisted of 20 CMU curls at the base, run to the top , 20 lbcs
  • 100 Curls and 100 lbcs

MARY:
30 gas pumps oyo

20 hello dolly ic
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Story from the Q source ;

Once there were two brothers who lived on adjoining farms fell into conflict. It was the first serious rift in 40 years of farming side by side, sharing machinery, and trading labor and goods as needed without a hitch.
Then the long collaboration fell apart. It began with a small misunderstanding and it grew into a major difference, and finally it exploded into an exchange of bitter words followed by weeks of silence. One morning there was a knock on John’s door. He opened it to find a man with a carpenter’s toolbox. “I’m looking for a few days work,” he said.
“Perhaps you would have a few small jobs here and there. Could I help you?”
“Yes,” said the older brother.
“I do have a job for you. Look across the creek at that farm. That’s my neighbor, in fact, it’s my younger brother. Last week there was a meadow between us and he took his bulldozer to the river levee and now there is a creek between us. Well, he may have done this to spite me, but I’ll go him one better. See that pile of lumber curing by the barn? I want you to build me a fence – an 8-foot fence – so I won’t need to see his place anymore. Cool him down, anyhow.” The carpenter said, “I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

“I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

The older brother had to go to town for supplies, so he helped the carpenter get the materials ready and then he was off for the day. The carpenter worked hard all that day measuring, sawing, nailing. About sunset when the farmer returned, the carpenter had just finished his job. The farmer’s eyes opened wide, his jaw dropped. There was no fence there at all. It was a bridge… a bridge stretching from one side of the creek to the other! A fine piece of work handrails and all – and the neighbor, his younger brother, was coming across, his hand outstretched. “You are quite a fellow to build this bridge after all what I’ve said and done.”
The two brothers stood at each end of the bridge, and then they met in the middle, taking each other’s hand. They turned to see the carpenter hoist his toolbox on his shoulder. “No, wait! Stay a few days. I’ve a lot of other projects for you,” said the older brother.
“I’d love to stay on,” the carpenter said, “but, I have many more bridges to build.”

MOLESKIN:
Let’s build bridges and not divide during these times , especially the iron pax challenge . Yes , we need friction( iron sharpens iron !)  to grow as men but we can provide positive friction with encouraging to do the right thing and not negative friction by calling someone out and put them down because they are not doing the right thing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.