F3 Knoxville

Tag: Espy

Crazy 8 Suicide

THE SCENE: A brisk breeze with nothing but clouds but luckily no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x10
  • Windmills x6
  • Show work out moves

THA-THANG:
2 sides approximately 10 yards apart.  8 workouts (4 per side).  1 minute per work out (no reps; just go until time). 15 seconds to get to the other side via bear crawl, crab walk, jog, side shuffle, jog backwards.

Side 1

  • Thrusters
  • Side to side over brick (start with right and left foot on ground on right side of block, left foot up to block, right foot up to block, left foot down to ground on other side, right foot down to ground on other side; do it as fast as you can)
  • Stork brick row (one leg on ground, bend over with other leg going straight back, pick up brick with one hand, single row with brick, replace brick, back to upright position; alternate legs)
  • Superman

Side 2

  • Merkins over block (left hand on ground, right hand on block, merkin; left and right hand on block, merkin; right hand on ground, left hand on block, merkin – reverse)
  • Single leg v-ups (left hand to right leg; right hand to left leg)
  • In place lunge (leg forward; leg backward) with CMU, rotate side to side after forward and backward; repeat for other leg
  • Dirty 30s (30 suitcases, 30 American hammers, 30 second suitcase hold) – suitcase is similar to LBC but legs go straight out as your back goes towards the ground)

MARY:
30 second suitcase hold
COUNT-OFF & NAME-O-RAMA
Espy, Napster, Drifter, Veep, Grouch
CIRCLE OF TRUST/BOM:
1 Peter 5:9-10 Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.

While Peter is talking to those who are called to be shepherds of God’s flock, the idea of suffering rings true for all his sheep as he states in verse 9 by saying “knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world.”

YHWY never said this life would be easy but he did say that we will always have him to go to battle for us and strengthen us.  He knows that our burden will be too much to bear at times and we should not go it alone.  We need our brotherhood and our Father to overcome the trials of the enemy.  We should always look to encourage each other and pray for each other and why Galatians 6:2 says, “Bear one another’s burdens, and so fulfill the law of Christ.“

MR. ROGERS @ 50

THE SCENE: CLEAR AND COLD.  VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 OF ;  GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

 

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION,  PERSONALLY,  IS…I HAVE NO ANSWER.  I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY.  I DO KNOW I FEEL A DRIVE.  I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Wheel of Suffering

THE SCENE: mid 50’s, clear, and downright perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10

Cherry pickers x 10

Tempo Squats x 10.
THA-THANG:
The Pax picked up their CMUs and moseyed to the fountain, aka the wheel of suffering. After partnering up, one partner remained at the fountain doing 2-step blockees in a clockwise motion around the fountain until relived by their partner. The other pax moseyed to the bottom of Mt. Crumpet and begin the listed exercises. They stopped at 20 reps to relieve those on the wheel. Exercises are listed below.

  • 100 CMU Big Boys.
  • 120 CMU Overhead Press.
  • 140 Goblet squats
  • 160 Grave diggers.
  • To get back to the fountain, there was a small coned sectioned of the path for bearcrawling while dragging the block or lunging.

MARY:
No 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:
“6 xHumble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, 7 ycasting all your anxieties on him, because zhe cares for you.” ~ I Peter 5:5-6; “6 rdo not be anxious about anything, sbut in everything by prayer and supplication twith thanksgiving let your requests be made known to God. 7 And uthe peace of God, vwhich surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7
MOLESKIN:
Men, most of us struggle or know someone who struggles with worry, doubts, or anxiety. Yet the Scripture often tells us to take those anxieties to God, and He can comfort with an otherworldly peace that surpasses human understanding. Just like those of us who were on the wheel of suffering in the work out were looking for our partners to come release us from difficulty, we need to remember to look to God in the midst of difficult circumstances. I know that surrendering things to God is hard. Laying down idols is difficult. However, we are called to seek God’s face and trust in Him. Yes, we have to put in some effort in seeking the Lord, but He is the only one that can give us the satisfaction of our souls.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Infinity Ladder

THE SCENE: A chilly 27 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20; Cherry Pickers x5; Oh Yeah Right Leg Lunge with Arm Circles Forward x15 and Left Leg Lunge with Arm Circles Backwards x15

THA-THANG:
Mosey down to the road near the Troll Bridge to start the ladder with Catalina Wine Mixers x10. Stop two is the base of Infinity Hill for Boxcutters x20. Stop three is 1/3 the way up Infinity Hill for Gas Pumps x30. Stop four is 2/3 the way up Infinity Hill for Big Boys x40. Stop 5 is the top of Infinity Hill for Pickle Pounders x50. Came back down the hill stopping to do all the exercises again.

Went back up the ladder again stopping at #2 for Imperial Squat Walkers x20 and #3 for Iron Mikes x30 then back down stopping to do Imperial Squat Walkers again.

Did Burpees x10 at the bottom and then back to stop 2 for Merkins x20. We were running out of time some went back to the grinder for Burpees x10 to finish it off.

MARY:
Flutter Kicks x15; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs and 1 2.0 tackled the Infinity Ladder

CIRCLE OF TRUST/BOM:

“Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God. Anyone who does not love does not know God, because God is love. In this the love of God was made manifest among us, that God sent his only Son into the world, so that we might live through him. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
‭‭1 John‬ ‭4:7-12‬ ‭ESV‬‬

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Mr. Rogers 50th birthday Q this Saturday. CSAUP at Asylum on 2/26, sign up in Slack.

Dora Mod

THE SCENE: Spring is in the air, beanies came off, ESPY did a SpiderMan from the building roof
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, side lunges, mosey around the parking lot
THA-THANG:
Partner up.  Pax 1 runs around the outside of the parking lot while Pax 2 does the list.  Flapjack until goal is reached.

  • Bent over rows x50
  • Burpees x100
  • Block curls x150
  • Squats x200
  • Scissors x250 (single count)
  • Repeat

MARY:
Curls for a minute, Big Boy Sit-Ups for time

COUNT-OFF & NAME-O-RAMA
KY, RadioShack, Webelo, Scoutmaster, Espy, Swerve, Rep Sleepy, Grouch

CIRCLE OF TRUST/BOM:
John 15:19 – If you were of the world, the world would love you as its own; but because you are not of the world, but I chose you out of the world, therefore the world hates you.

As HIMs in this world, YHWH calls us to be different.  It is easy to conform to the ways of this world when society tells you what a man should be when in reality, our only example should be Yeshua (Jesus).  He should us what it was to love unconditionally, teach without belittling, motivate without yelling, and be not of this world but in this world because the world will hate us when we are not conforming to its standard.  We should always be on the lookout for the enemy attacking us and trying to tell us that “it’s not that bad, is it really?”  Everything we do, we should do for the glory of YHWH because even if nobody else is looking, he is and he’s the only one that matters.