F3 Knoxville

Tag: Frosty

Humpty-Dumpty

THE SCENE: 72. Pretty humid.  Wispy clouds scuttling across the pale face of the waning gibbous moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Crab Kicks x(something… PAX lost the count after 1. I blame Mayberry.)
Windmills x10 IC
Travoltas x10 each side IC
Cossack Squats x20 IC
Hand Release Merkins x10 OYO

Special add-on of 5 burpees for every vote of “*&$## Waxjob!” in last night’s poll about swimming in the beatdown… Surprisingly, only 5 burpees!

THA-THANG:

Grab a battle buddy, grab one CMU per team, and mosey to the hockey rink.

Line up on one side for some Humpty-Dumpty Dora 1,2,3!
Partners share 100 merkins, 200 big boys, and 300 squats.
As one partner does reps, other partner:
-Runs to opposite wall,
-Picks up CMU and sets it on the wall
-Vaults over the wall
-Sets CMU on the ground
-Runs to the asphalt and does a burpee
-Reverses the wall process with CMU and does another burpee
-Runs back to partner

After a 10 count, line up along the end line for 7s OYO: 8-count Body Builders on one end, Squat Jumps on the other.

Gather up CMUs and head back to the AO

Surprisingly, only one Humpty Dumpty had a great fall. 10 burpees all around in memoriam.

MARY:
On your six for 15x Flutter Kicks IC, hard switch to 15 more Slutter Kicks IC
Left-Right-Center LBCs OYO until time
COUNT-OFF & NAME-O-RAMA
19 PAX today including FNG Earwig! (Jerry Valentin)
CIRCLE OF TRUST/BOM:
Ps. 37:4 – “Delight yourself in the Lord, and He will give you the desires of your heart”.

Sounds great. “God’s gonna give me everything I want!” But that’s not what it says. He will give you the desires of your heart. His desires for you will be planted in your heart, such that they become your desires. These are his best for you, and these are what He will fill!

MOLESKIN:
I posted a poll last night to see who was interested in a swimming leg for today’s beatdown. Can’t say I was surprised by the responses to the negative, but also just a hair disappointed. That cool water woulda felt good this morning…
ANNOUNCEMENTS:
Lunch this Thursday… It’s gonna happen! Also don’t forget F3-Versary first weekend in November.

Ruck tire flipping

THE SCENE: 75, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload big tire from truck!
THA-THANG:

Do the required number of reps for each exercise then run a lap around parking lot . Repeat until 8 minutes expire .  Then move to a different exercise and repeat….so on and so forth until all exercises arr complete .

  • 20 ruck merkins
  • 20 ruck curls
  • 20 ruck oh press
  • 20 rows with 60# bag
  • 20 squats with 80# bag
  • 5 tire flips

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Circle of work

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Skipped it
THA-THANG

The number represents the reps, of each exercise

  1. World’s Greatest Merkin
  2. CMU lunge (each)
  3. Side crunch (each)
  4. Turkish getup (each)
  5. Mer-block-ins (each)
  6. CMU Flamingo (each)
  7. CMU V-up
  8. Block-ees
  9. Decline Merkins
  10. CMU overhead squat
  11. Reverse cow girl
  12. Donkey kicks
  13. Merkin-around-the-circle
  14. CMU Lunge twist
  15. CMU BBS
  16. CMU curls
  17. CMU tri
  18. CMU overhead press
  19. Lizard Hops
  20. Bear Crawl around the circle
  21. Bent over Row
  22. Church claps
  23. CMU Hop overs
  24. Dive bombers
  25. Bananas
  26. Squats
  27. Step throughs (total)
  28. Blockee Hurleys
  29. Incline Merkins
  30. Pickle Pounders

COUNT-OFF & NAME-O-RAMA
19 with 1 FNG and a visiting PAX from Hickory NC, Flexseal
CIRCLE OF TRUST/BOM:

Two kinds of wisdom…

“If you harbor bitter envy and selfish ambition in your hearts, do not boast about it or deny the truth.  Such “wisdom” does not come from heaven but us earthly, unspiritual, demonic.  For where you have envy and selfish ambition you find disorder and every evil practice. But the wisdom that comes from heaven is pure; peace loving, considerate, submissive, full of mercy and good fruit, impartial and sincere.  Peace makers who sow in peace reap a harvest of righteousness.” -James 3: 14-18

With starting school we try to teach my son to use wisdom when picking/making friends.  But in my life I have struggled with wisdom of selfishness.  So I encourage each of you to be 3rd.  God 1st, Everyone else 2nd, I am 3rd.

MOLESKIN:
The PAX worked extremely hard, especially considering this was a Q with no moseying and no breaks.
ANNOUNCEMENTS:
August 25 – Truckin To The Pound

Nov. 3/4- F3 3rd Anniversary, Olympics, Ruck, Seabiscuit, and Family Picnic

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

What’s at your core?

THE SCENE: low 70’s I think….didn’t check.  It felt good for a mid-August morning.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Cherry pickers x 5
  • This/that stretch
  • Squats x 10
  • Tempo Merkin x 10
  • 5 Burpees OYO

THA-THANG:

  • One lap around the boat dock parking lot.  Stop at each light pole for 5 Thrusters as you mosey.
  • At the other end of the lot – DORA work.
    • Partner A starts at one end of the lot and runs to the 2nd light pole.  Do 2 Burpees at the halfway mark each way (coming and going).  While Partner A is running, Partner B is doing reps of the following.  Switch when the running partner gets back.
      • 100 Plankjacks (4ct)
      • 100 Shoulder Taps (4ct)
      • 100 Spread Eagle Merkins
      • 100 Raised Arm Big Boy Situps
  • Run back around the parking lot the way we came from.  This time stop at each light pole for 5 Squats as you go.
  • Indian Run back to the AO.

MARY:

  • Roll up, V up x 10
  • Hello Dolly x 25
  • Ring of Fire leg press x 2 rounds
  • Spread Eagle Merkin x 10

COUNT-OFF & NAME-O-RAMA
17 total:  Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman

CIRCLE OF TRUST/BOM:

Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.

My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God.  Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death.  Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus.  Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you.  Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved.  It’s the gospel in less than 30 seconds.  That is what’s at my core…what’s at yours?  If you aren’t sure, I encourage you to reach out with questions.  I’d love to tell you more over a cup of coffee sometime.

MOLESKIN:

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament this weekend

Truckin’ to the Pound

F3 Olympic weekend