F3 Knoxville

Tag: Espy

While the Q was away the PAX did play

THE SCENE: 35% chance of rain with about 75% actual coverage of the park.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
??? Sorry, fartsacked….
THA-THANG:

???? Sorry, was running around the park trying to find everyone. 

MARY:
This I did witness. 10 V-ups and squats for time.
COUNT-OFF & NAME-O-RAMA
7 PAX

0 Q
CIRCLE OF TRUST/BOM:
My now double confession. The one is obvious. I was late for my own Q. I am sorry and somehow neglected a side thing of turning my alarm back on after these 2 weeks away.

The second is much harder to admit, but oddly due to another simple mistake. Jesus holds us men to a high standard when he said, “Whoever looks at a woman with lustful intent has committed adultery in his heart.” Normally, given my past addiction to pornography, my first and only defence against these random temptations is to humble myself and pray immediately asking Jesus to give me his righteousness and to renew my mind. I don’t know what caused me to try and deal with the thought in my own strength, but it didn’t go well. I failed on the simple task of setting my alarm (so to speak) and trusting in God’s strength and righteousness to rescue me from the situation. So my heart quickly spiraled into a bad place and even began to seek out borderline pornographic content. Thank God for my wife, Carolyn! She called me in that exact moment to chat. I ended up confessing to her and God started stepping in to heal my brokenness. How much is that like Christ!? How much were the HIMs this morning like Christ as they sought me out in the gloom wondering where I was? Jesus leaves the 99 and seeks the 1. I’m thankful for men I call friends who echoed that attitude this morning in leaving the comfort of their beds and heading out into the rain to seek me out.
MOLESKIN:
If you are dealing with something. Don’t deal with it alone. You need others to help you whether you realize it or not. Don’t be like I was and try to hide it for years and years. Get it out in the light.
ANNOUNCEMENTS:
Don’t forget about all the Hardship Hill stuff! Check the slack.

Leg day on repeat

THE SCENE: Pleasant once again
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Merkins, Cherrypickers
THA-THANG:

We did this beatdown a week ago but it was only @swerve, myself and an FNG present and there was an open Q slot, so we did it again =)

Grab a CMU and mosey to Mt. Crumpet for a Dora style beatdown.

100 Imperial Squat Walkers (2ct) and 100 Squat Thrusters at the bottom. the other PAX runs halfway up crumpet with a CMU then transitions to melungeoning the rest of the way up. 10 merkins once you reach the top. Continuous murder bunny to the road before returning to the AO

MARY:
Ab work for 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:
Spoke on the diffence between reacting and responding to a situation. Reactions are gut reactions that often aren’t our best. A response allows us to separate ourselves from the stimulus and pause to consider how we want to respond. Respond, don’t react.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Didn’t Have A Clever Name

THE SCENE: Mid 60s, quite a lovely morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Tempo Squat x10; LBAC x10

THA-THANG:
Workout determined by cards drawn by each PAX member. 2 Blockee buy in before each new card. For the number cards you would do the number of reps at the prescribed location and for the Ace you would do 15.

  • Hearts = Tennis Court – Hand Release Merkins
  • Diamonds = Baseball Field – Squat Jumps
  • Spades = Apex Point – Big Boy Sit Ups
  • Clubs = Troll Bridge – Side Straddle Hops (4-ct)

Cones set up for the face cards. There was some mumble chatter about them being too far apart.

King = Bear Crawl CMU Drag out and Crawl Bear CMU Drag back

Queen = Inchworm Merkin out and Burpee Broad Jump back

Jack = Murder Bunny out and Resurrection Bunny back

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 HIMs this morning

CIRCLE OF TRUST/BOM:
Shared a story from someone I know about his experiences on 9/11.

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

Leg day

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Tempo merkins
THA-THANG:
Grab a CMU and mosey to Mt. Crumpet for a Dora style beatdown.

100 Imperial Squat Walkers (2ct) and 200 Squat Thrusters at the bottom. the other PAX runs halfway up crumpet with a CMU then transitions to melungeoning the rest of the way up. 10 merkins once you reach the top. Bear crawl/CMU drag to the road before returning to the AO

MARY:
AB work for time
COUNT-OFF & NAME-O-RAMA
ESPY, Swerve, Potato Head (FNG)
CIRCLE OF TRUST/BOM:
Spoke on the diffence between reacting and responding to a situation. Reactions are gut reactions that often aren’t our best. A response allows us to separate ourselves from the stimulus and pause to consider how we want to respond. Respond, don’t react.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Core Pyraminds

THE SCENE: Nice Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around playground and loop back to the field
Stopping along the way: High Knees, Butt Kicks, Lunch Switches 20 of Each
THA-THANG:
Cone Rotation: 3 Stations all workouts same # of reps for each station
Catalina Wine Mixers
Freddie Mercury
Side Crunches
Leg Raises with Oblique lift
(Pyramind 10, 20, 30, 40, 50)
Full to Side Plank to each station and Inch Worm back

MARY:
Supermans, Flutter Kicks, and Copper Squats
COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Smoky, Water Hose, Toad, Espy, Hot Squat

  1. Bomb-Shelter
    CIRCLE OF TRUST/BOM:
    Be Comfortable being uncomfortable
    MOLESKIN:
    This was my first time being a Q, and it was great to leave my comfort zone and take the lead!