F3 Knoxville

Tag: Espy

ONE IS NONE 2 IS ONE.

THE SCENE:  A bit cool but nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LITTLE BABY ARM CIRCLES FORWARD 13 BACK 11.  TEMPO SQUATS 10. SQUATY CURLS 5 ON AN 8 CT

THA-THANG:
GRAB A CMU AND MOSEY TO THE FOUNTAIN. ON THE LOOP FROM FOUNTAIN TO STREET VISIT 8 STOPS FOR A CRACKING.  20:1

  • BURPEES
  • SQUATS
  • MERKINS
  • BIG BOYS
  • IRON MIKES
  • CURLS (CMU)
  • OVERHEAD PRESS (CMU)
  • BENT OVER ROWS (CMU)

MARY:
GRAB BIG ASS ROPE AND AS ONE DO WORLD WAR II’S UNTIL ALMOST TIME.  FINISH WITH 10 MERKINS OYO
COUNT-OFF & NAME-O-RAMA 

 


CIRCLE OF TRUST/BOM:
ONE DOES NOT MAKE THE GROUP THE GROUP MAKES ONE.  BOMBSHELTER MEN MAKE UP A GREAT GROUP.  USE THIS GROUP AS AN EXTENSION OF YOURSELF.  REACH OUT IF YOU NEED TO. IF YOU ARE CAPABLE, YOU SHOULD HELP. YOU ARE ONLY AS STRONG AS THE MAN NEXT TO YOU.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Santa Came Early

THE SCENE: Mid 20s, 🥶 .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo squat IC x 10

little baby arm circles forward/ reverse IC x10
THA-THANG:
Gift giving day for the PAX. 5 gifts were scattered about Sandy Springs and the Grinder each containing exercise for the HIM who opened the gift or for a member of the PAX. PAX could only give a gift once and receive a gift once.

1. Completed a game of HANGMAN. PAX performed side straddle hops while guessing. If guesses wrong, performed 5 burpees. ESPY guessed ADVENT correctly: Drifter given gift of 60 box jumps while rest of PAX held plank.

word in box: HOPE

2. PAX lined up at end of grinder and bear crawled length. First place Napster opened gift and gave Nair 20 burpees while PAX performed push ups.

word in box: PEACE

3. PAX Indian ran to Mt Crumpet. Leader in front was Taco at Crumpet who gave Hellbender 40 thrusters with CMU that happened to be lying at top while PAX performed monkey humpers.

word in box: JOY

4. Indian ran back to Grinder when someone noticed a bonus package on side of trail. Nair opened and gave everyone the gift of 50 big boys. Al gore to wait for PAX once done.

5. Returned to Grinder and circled up at far end. Jingle Bells played while everyone performed 10 repetitions of an exercise of their choice and passed it to the next person. The person exercising when music stopped got to open last gift. Postpone enjoyed 10 pull ups, 10 merkins, 10 dry docks all to himself while PAX flutter kicked.

word in box: LOVE

6. One more round of jingle bells performed but no gift given at end. Crowd favorite exercise seemed to be body builders. Honorable mentions were little baby crunch, merkins, squats, burpees, and squat jumps.

MARY:
13 minute of abdominals as I totally overestimated length of time it would take to open gifts.

hold iron cross overhead claps IC, iron cross with little baby arm circles IC, high plank to low plank, Alabama but kickers IC, Peter parkers IC, Freddie mercuries IC, shoulder taps IC, box cutters IC.

passed protractor around circle with each member of PAX calling degree and group holding for 5 seconds. (ESPY called 1 degree)

Bear crawl to crawl bear merkin IC

Cash out with LBCs
COUNT-OFF & NAME-O-RAMA
16 with no FNGs, 2 2.0s
CIRCLE OF TRUST/BOM:
It’s the season of Advent, or the ‘not yet’ season leading up to the birth of Christ. Focus on preparing our mind and hearts for coming of Christ into this world. Don’t get so distracted by the day of Christmas, stay in the moment and prepare yourself. The workout today was based on the Advent wreath: Hope, peace, joy, love.
MOLESKIN:
Singing oh Lord, keep me in the moment
Help me live with my eyes wide open
‘Cause I don’t wanna miss what you have for me
(I don’t wanna miss, I don’t wanna miss)
Singing oh Lord, show me what matters
Throw away what I’m chasing after
‘Cause I don’t wanna miss what you have for me
ANNOUNCEMENTS:

The Kraken who stole Christmas

THE SCENE: It was a cool, quiet, morning just a hair under 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

Mosey

10 Imperial Squat Walkers

Mosey

10 4ct LBC F and R.
THA-THANG:
We arrived at the AO to discover our CMUs had been taken by one of the most infamous Bomb Shelter villain: The Kraken. He had placed them under his Christmas Tree atop Mount Crumpet, so we moseyed over to take Christmas back.

The Kraken consisted of 7 Stations:

Station 1:

  • 40 single count CMU Flutter Kick
  • 20 CMU Bent Row

Station 2

  • 20 CMU Good Mornings
  • 30 CMU Curls

Station 3

  • 40 2 count Iron Mikes
  • 25 CMU Overhead Press

Station 4

  • Sprint up Mt. Crumpet
  • 20yd Sled push (45lb plate + CMUs)

Station 5

  • 20 CMU Thrusters
  • 50 Merkins

Station 6

  • 15 CMU Body Builders
  • 20 WWII

Station 7

  • 10 Elf on Shelf (each side)
  • 50 CMU LBC

MARY:
We arrived back with a two minutes left. We burned out with WWII, LBC, CMU Flutterkicks
COUNT-OFF & NAME-O-RAMA
16 Came out to rescue Christmas: Taco, Hammy, Warthunder, Double-tap, Drifter, Nair, Avocado, Pinnochio, Postpone, Scout, Scoutmaster, Espy, Smuggler, Swerve, Veep, Hellbender
CIRCLE OF TRUST/BOM:
The genealogy of Christ has been on my heart the past few weeks. Everyone’s got their fair share of embarrassing stories or forgettable moments in our families. But I think the genealogy of Christ provides a powerful story of the heart of God for his people. All throughout the old testament we see God redeeming his people to preserve a Holy lineage. Thus, the story of redemption is prevalent in the old testament and stories like Ruth remind us the gift of Christ is part of God’s omnipotent plan for redemption of all people.
MOLESKIN:
Pinnochio collected coats for Maryville Karm. Bombshelter donated a total of 36 coats! Awesome job HIMs.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Haulin Cube

THE SCENE: About 25 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 x Burpees
  • 15 x SSH IC
  • 5 x Burpees
  • 10 x Imperial Squat Walker IC

THA-THANG:
Do each of the 6 exercises, lunging in-between each station with your CMU. After completing all 6, run to the end of the troll bridge for 10 Body Builders. Rinse and Repeat.

  • 5 x Mr. Spectacular
  • 10 x Thrusters
  • 15 x CMU BBS
  • 20 x Spider Curls
  • 25 x Merkins
  • 30 x Calf Squats

MARY:

  • 20 x Hello Dolly IC
  • 20 x BBS OYO
  • 20 x CMU Flutter Kicks IC
  • 20 x BBS OYO

COUNT-OFF & NAME-O-RAMA
17 braved the cold! 1 glass cutter!
CIRCLE OF TRUST/BOM:
I wanted to thank everyone in F3 for leading as great examples of what men should be. I grew up without a father figure in the house, so becoming a father myself was something I thought I’d always go into blind and figure out along the way. Being apart of this group for a few years before fatherhood was extremely helpful to me, and I’m sure it’ll be helpful to many others in similar situations. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Thanksgiving at the Bomb Shelter

THE SCENE: Cool and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 15

-Air Squared x 20

-Aunt Sally came to Thanksgiving and demanded Merkins
THA-THANG:
One mile-ish Indian run with a frozen turkey, rugby pass the bird to the next man. 20 burpee penalty for dropping the Gobbler, Thanks HAMMY.

7’s (bodybuilders and 4ct flutter kicks) on ButterBilly hill, renamed Butterball Hill for today. It’s the best/worst hill at our AO.

MARY:
LBC’s and WW2’s to cash out
COUNT-OFF & NAME-O-RAMA
taco, postpone, hellbender, hammy, veep, smuggler, nair, moses, scout, pinnochio, espy
CIRCLE OF TRUST/BOM:
Strength is a mindset before its a muscle. Everything is a thought before an action. Our mental energy feeds our physical energy. Be sure to stoke your mental energy today
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.