F3 Knoxville

Tag: Espy

Party goes sideways

THE SCENE: 20 degrees. Not much wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkins, 9 Boxer jax, 10 Imp Squat Walkers.
THA-THANG:
Big block beer pong

Call out an exercise for pax to do while you play beer pong. To throw, first do 3 hand release merkins. If you make it, PAX takes turns using big blocks to do exercise and reps on the bottom of the cup. If you miss, PAX keeps doing the exercise you told them while you farmer carry both big blocks to bathrooms and back.

Tennis courts shenanigans

Tried and failed on a couple tennis games. Ended up just making ESPY and scout master do a bunch of burpees. We ran a bit and did merkins and burpees.

Tennis ball Indian run

Ball starts at the front. Toss it up for guy behind to catch. Guy in back runs the ball to the front. If ball drops, all do 5 burpees

Bears and sprints. Alternate bear crawls and sprints on the Tennis courts down and back. This one worked okay.

MARY:
Captain Thor up to 5, 10 BBS, 20 side crunch each side, hold 6 inch for time.
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Reflecting on the fact that though as men we are called to lead our families, women tend to lead and encourage in other important ways. For example, my wife tends to be quicker to turn to prayer on a given topic whereas I tend to try and wear myself out trying to just take on every struggle. Pay attention to the ways women in your life contribute to the well-being of your family and community. Thank them for it. Encourage them in it. And look for the unique ways you can contribute to the good of your families and community.
MOLESKIN:
N/A.
ANNOUNCEMENTS:
Breakfast at Drifter’s on the second Saturday in February.

Don’t drop the block

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Imperial Squat Walkers, SSH
THA-THANG:
Pick up your CMU and don’t put it down for the ENTIRE beatdown (except for Blockies)

Mosey to the church parking lot complete 5 rounds of exercises, run a lap with the CMU in between each

-10 blockies

-20 imperial squat thruster

-30 twisted squats

-40 tricep extensions

-50 curls

Mosey back to AO with different movements between light poles

MARY:
Find a dryish puddle and do flutter kicks with your block overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Cor. 10 God doesnt promise us easy times but he does promise to be with us in the hard times.
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 Lily Pads of Doom

THE SCENE: About 30 degrees and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence (15x)
  • Little baby arm circles in cadence (10x)
  • Tempo Squats in cadence (10x)
  • Mosey around the parking lot

THA-THANG:

  • First person:
  •  Bear Crawl to the cone
  •  Lunge to the next cone
  •  Inch worm to next cone
  •  Tee Merkins to next cone
  •  Lunge to next cone
  • Crawl Bear to the last cone
  • Second person:
  •  25 Froggy jumps
  •  25 Merkins
  •  25 Thrusters
  •  25 Squats
  •  25 WWII
  •  25 Curls
  •  25 Squats
  •  25 Dips (Repeat until battle buddy gets back and then switch)

MARY:
Flutter kicks, Box cutters, and finish with LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
II Cor 5:14-15 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”  As believers, Christ’s love should compel us to love other and live selflessly like Jesus did.  Are we living for ourselves or something or someone else?  God calls us to no longer live for ourselves, but for Him.  
MOLESKIN:
Prayer request for Camacho family, who lost wife and child in car accident and for Swerve’s upcoming medical test a week from Thursday.
ANNOUNCEMENTS:

Rolling the Dice part 2

THE SCENE: Crisp 28 degrees this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers X5

Little Baby Arm Circles X10

Tempo Squats X10

Mosey around the park back to the pavilion
THA-THANG:
10 blockees then roll the dice

1 Run Mosey
2 50 hop Kicks
3 50 rows
4 30 overhead presses
5 50 box jumps
6 50 curls

MARY:
Thunder Burpees
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:
A quote from Nirmal Purja, the man who beat the record for summitting the 14 highest peaks in the world.

“Sometimes when you think you’re f@%*ked, you’re only 45% f!%*ked”
MOLESKIN:
I wanted to mary today with thunderburpees because it puts you in a mindset of “I can’t do this” yet we did it anyways. One of the best things about F3 is it pushes us to not only become physically stronger, but mentally as well
ANNOUNCEMENTS:
Check the events page for details about the upcoming backpacking trip on Jan 22nd

4 Lines and Agility Roulette

THE SCENE: So cold. Like getting close to what-the-heck-are-we-doing-out-here cold. But not quite. Just like 20 or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkins, 10 Squats
THA-THANG:
4 lines. Each has a rep count. 5, 10, 15, and 20. Work your way up each line, run to the Pull-up bars for 5 pull-ups. Work your way down each line. After completing the 3 below, only work up the lines.

  • Merkins and bear crawl
  • BBS and crab walks
  • Squats and lunges
  • Rinse and repeat for time (but only Work up to 20, not back down)

Agility roulette. Set up a bunch of Agility cones. One PAX calls out an exercise for all to do until they get back. Then the next person calls a new one while they run the cones and so on… surprisingly, no repeated movements. Well done y’all.

MARY:
N/A. lots of abs in the roulette.
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Kind of a silly thing, but was listening to a workmate learn the hard lesson of not going to the dealership for tire issues and payed way more than needed for a new tire when a patch would have worked. Reminded me of the importance of learning from other people’s experiences, mistakes, and wisdom. Sometimes, it is super practical like the tire thing. But the ultimate example of this is Christ. We can trust His testimony having proved Himself via miracles and being vindicated through His resurrection which hundreds of people witnessed. If we are to learn from anyone’s experiences, it is His.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Thanks for coming to breakfast. I think Hot Squat is getting a camping trip started. Check the slack.