F3 Knoxville

Tag: Frosty

Zombocalypse

THE SCENE: Hot. Humid. Perfect for taking on the walking dead!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH – 4 ct, IC
Little baby arm circles – 4 ct, IC
10 forward
10 reverse
10 tempo merkins
6 x 4 ct, 4 x 8 ct
5 Cherry Pickers
10 tempo squats
6 x 4 ct, 4 x 8 ct
10 Imperial Walkers – 4 ct, IC

THA-THANG:
All workouts were 3 rounds of AMRAP with 1 minute of work and 15 seconds recovery.

Indian run to bleachers
Dips
Box jumps
Derkins
Boat Canoe

Indian run to upper lot
Iron mikes
Easy ups
Wall squats
Freddy Mercurys

Indian run to upper field
Hi/low plank
American hammers
Jump squats
Hello Dollys

Mosey back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
After this and most workouts, I do feel like the living dead.  And there are always times that my muscles are on fire.  And these made me think of the first few chapters of Revelations that my Bible study group is going through right now.  Jesus gives some very stern warnings to the churches of the time which, in all honesty, scare me.  Revelation 3:1 “To the angel of the church in Sardis write: These are the words of him who holds the seven spirits of God and the seven stars.  I know your deeds; you have a reputation of being alive, but you are dead.”  He tells the church in Laodicea, “I know your deeds, that you are neither cold nor hot. I wish you were either one or the other!  So, because you are lukewarm – neither hot nor cold – I am about to spit you out of my mouth.” Rev 3:15-16

How many of our churches today have a reputation of being alive, but are actually spiritually dead?  How many Christians?  Dare I say, how many of us?  How many are lukewarm and are about to be spit from the mouth of our Creator and Savior?  And let me clarify, the Greek word used here for “spit” is literally vomit.  How many are so detestable to our Maker that we will literally make Him vomit us from His presence?  This is more than a warning.  This is a wakeup call!  The time is now!  If you’re not working for the Kingdom and His glory, you’re dead inside.  Even if others look at you and think you’re alive, if you aren’t bearing fruit, you’re dead.  And you need to wake up.  If you are lukewarm or even cold, get hot!  Set yourself ablaze with the Spirit!  Find someone to help you.  And then, start more fires!  Go out and set other souls on fire for Christ!  This is the only way that we can save our souls and this is the only salvation for our world!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting gently used clothing for Mend House
F3 Work Day at Mooreland Heights Elementary, Aug 8, 0845

Taking the ‘Next Step’

THE SCENE:

Nice and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Cherry pickers (4ct IC) x5
– SSH (4ct IC) x20
– some of these/some of those
– bent over back stretch

-Mosey

5 T-merkins
5 Navy seal burpees

-Mosey

THA-THANG:

-field suicides (end line, 18 yard, 50 yard, opposite 18 yard, full field)
-> navy seal burpees (5)
-> bear crawl
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> bearcrawl
-> air squats (50)
-> run back
-> Navy seal burpees (5)
-> lunge
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> run full field
-> Navy seal burpees (5)
->Run back
-> abs until six gets back

 

60 seconds on 20 seconds off

->Abs

->Tire flips

->Abs
->Rope tire pulls

->Abs
->Weighted jumping jacks with battle rope

->Abs
->Plate ground to overhead

->Abs
->Single arm KB clean

->Abs
->Overhead DB lunges

->Abs

->American hammers

MARY:

3 sets of 30 sec handstand holds

Variations: Handstands, Elevated pike position, CDD

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to get everyone doing something different than what we normally do. One of the key points of F3 is to grow ourselves and help others grow.

We focused on that ‘Next Step’ today, being better than we were yesterday. I bet if I asked you yesterday if you could do the workout you just did that you would say that you couldn’t do it. This was meant to be the “progress, not perfection mentality”.

To often do we find ourselves becoming comfortable with where we are and not taking that next step. Just because we feel like we aren’t getting closer to that next plateau. We are farther than we were.

So an example I saw that really had a profound effect is the distance we have to get to God. So every time we take that step toward God, so does God. So even though we are still some distance away from God, we are much farther away from Sin than we were. And every day we can take this next step and be somewhere that we thought was impossible.

MOLESKIN:
Clothing donation for Mend’s house. Ask Tank or Doubtfire.
ANNOUNCEMENTS:
Welcome FNG Freshman

Classics

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 10
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • This/that stretches
  • Cherry Pickers x 5
  • A few burpees sprinkled in….

THA-THANG:

  • 7’s on the hill – Squat Jumps at top, Lunges at bottom
  • Mini seabiscuit around the long island.  10 burpees, 10 merkins, 10 dips at designated intervals.
    • Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
  • Moseyed back to the pee rocks for some DORA:  100 OH Press, 100 Curls, 100 Goblet Squats.   Partner runs to gate & does 5 merkins.   Maintained social distance and no rock sharing.

MARY:

Dealers choice:

  • Hello Dolly x 20 – QIC
  • Side Crunches – Waxjob
  • Big Boys – Frosty
  • Freddie Mercury – Butters

COUNT-OFF & NAME-O-RAMA
17 strong:  Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease.   Do your merkins!!

MOLESKIN:

I’ve been out for a while with a busy work and family schedule.   Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.

ANNOUNCEMENTS:

Dora’s for D-Day

THE SCENE:  70 and a little humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
20 – 4 cnt OH Claps

10 – cherry pickers

20 – 4 cnt Imperial Walkers

Indian Run to Watt Rd via the long way around the softball fields

THA-THANG:
Partner Dora’s all morning.  Since the USA landed at 2 beaches on D-Day, we’ll be doing this in 2 locations.

At Outhouse – Utah Beach

Partner A does the exercise prescribed while partner B bernies up the hill to the Parking sign and runs back to switch with Partner A, repeat until all reps of the exercises are completed

  • 100 – easy ups
  • 200 – BBS
  • 100 – lunges (each leg)
  • 200 – CDD
  • 100 – Merkins

At Watt Rd Field – Omaha Beach

Partner A does the exercise while partner B bernies to mid field and runs back and switches with Partner A, repeat until all reps of the exercises are completed.

  • bear crawl 200 yards (down the field & back)
  • 100 – 4 count Mtn Climbers
  • 100 – man makers
  • 100 – Decline merkins
  • 200 – squats

MARY:
Waxjob lead some Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Our sons, pride of our nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity”

“With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Lead us to the saving of our country, and with our sister nations into a world unity that will spell a sure peace — a peace invulnerable to the schemings of unworthy men. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil.”

“The road will be long and hard. For the enemy is strong. He may hurl back our forces. Success may not come with rushing speed, but we shall return again and again; and we know that by Thy grace, and by the righteousness of our cause, our sons will triumph. They will be sore tried, by night and by day, without rest — until the victory is won. The darkness will be rent by noise and flame. Men’s souls will be shaken with the violences of war. For these men are lately drawn from the ways of peace. They fight not for the lust of conquest. They fight to end conquest. They fight to liberate. They fight to let justice arise, and tolerance and goodwill among all Thy people. They yearn but for the end of battle, for their return to the haven of home. Some will never return. Embrace these, Father, and receive them, Thy heroic servants, into Thy kingdom.”
― Franklin D. Roosevelt

MOLESKIN:
Did a lot of Bernie today since our whole country seems to be backwards right now
ANNOUNCEMENTS:
Dog pound CSAUP July 18

Memorial Day @ Truck Stop

THE SCENE: 60’s, steamy

3 WELCOME & DISCLAIMER:

Own volition, watch the snot rockets, stay apart
WARM-O-RAMA:
20 SSH

20 imperial walkers

20 Rocketts

20 Merkins

10 Manmakers

20 mountain climbers

1 Lap around island
THA-THANG:
MRSA Field

5 Rounds of the following

  • 20 dips
  • 20 Incline Merkins
  • 20 Step ups (10/leg)
  • 20 Crunches
  • 1 lap around the field

To the outhouse

3 Rounds of the following

  • 10 Burpees
  • 20 curls (using the easy up bar)
  • Run to playground
  • 20 Squats

Back to AO – Mini Sea Bisuit for Time

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • Run a lap around the field

Do the exercises, run 2 laps, exercises run 3 laps, all the way to 4 laps then start back down with the laps.  Do the exercises the same each time

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Memorial Day is upon us.  This is the day we pause to remember all the veterans who have died serving our country.  Make sure to explain the significance of this day to your family and 2.0’s.  National moment of silence at 15:00 on Monday.

Franklin D. Roosevelt

“Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them.”

James A. Garfield

“For love of country they accepted death, and thus resolved all doubts, and made immortal their patriotism and their virtue.”

George S. Patton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.”

“Our flag does not fly because the wind moves it. It flies with the last breath of each soldier who died protecting it.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.