F3 Knoxville

Tag: Grouch

The Dragon King of Sufferlandria

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THE SCENE: It was glorious! Like a perfect 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

THA-THANG:

The Dragon Strikes!

Each person rolls a d20. Write down each person’s number. 

Save a Villager – 15 min timer

  • Stay low – Murder Bunnie set distance
  • Dig your friend out of the rubble – 10 Grave Diggers
  • Repeat 
  • Write down each person’s tally next to their original number

Put out the fires – 10 min timer

  • Sprint the Full Grinder
  • 10 Hand Release Merkins (hands out to the side) saves 1 building
  • Repeat 
  • Write down each person’s tally next to their other numbers

At the end, how many more or less villagers or buildings were saved is +or- that many points to aid you in finding the dragon’s lair.

Find the Dragon’s Lair… 

Run to the top of the plateau of pain in the far north of Sufferlandria (We went to mt. crumpet)

Depending on everyone’s plus or minus from the previous rounds

  • + On save the villager means you run that many light posts and do that many burpees before running back to the 6 and then repeating
  • – On save the villager means you crawl that many light posts searching for clues before standing and running to the position of whomever is farthest along and then repeating

Note: We were only able to do this once because of time and how the dice rolls worked out. 

Fight! 

On the plateau of pain, the Dragon King of Sufferlandria attempts to wipe out our band of heroes. 

Total number rolled at the beginning (adding all D20 rolls) is the Dragon’s health bar. We need to get the bar down to 0 before time runs out (5 min before beat down ends). The second largest D20 roll is the dragon’s armor. You must roll above that number to damage the dragon. Example: The dragon has 10 armor, you roll a 12, you score 2 damage.

  • + On put out fires grants that many bonus points to your roll to strike a blow
  • – On put out the fires means that many additional reps to get to strike a blow

To strike a blow, you must first do

  • 20 mountain climbers (2ct) / 20 squats / then roll the D20

MARY:
20 of a bunch of stuff. Flutter Kicks, Super Men, Calf Raisers, Pickle Pounders

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:

In regular life, we also have dragons we have to fight. For me, it is the dragon of lust. Some days, it feels like I made a bad roll and have to fight a lot harder than it seems I should have to. Other days aren’t so bad, but then a single slip will burn me. I’ve found that the key is to keep fighting and to trust God for the victory He has already won. I’ve also found that it’s important to battle our dragons together, and it’s pretty hard to battle dragons that no one else knows about. So I encourage you to name your dragons, to call for aid, and to KEEP FIGHTING!!!

MOLESKIN:
N/A

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

tummy tuck and stanky leg

THE SCENE: Stupendous and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Cherry pickers x5
THA-THANG:
Deck o’ cards.  Rep count is number card = #x2, royal card = 25, ace = 30

  • Hearts = Step-ups (single count)
  • Diamonds = BBS
  • Clubs = Squats
  • Spades = Leg Lifts
  • Joker = 5 laps around playground

MARY:
We ain’t got no time for no stinkin’ Mary.
COUNT-OFF & NAME-O-RAMA
Cow Patty, Locker Room, Pennies, Rep Sleepy, Outhouse, Shoelaces, Halfday, Pious, Doctor, Streaker, Dodger, Grouch
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-10.  I keep coming back to doing life together.  We were not meant to be alone and sometimes it is a lot easier to talk with a fellow man than it is your wife.  It is easy to get sucked into the regular cadence of taking care of your kids and wife and doing things with them but it is okay to spend some time with a friend.  Don’t let the enemy tell you that you every moment you are with a male friend that you should be spending it with your family.  The reason we hear it is because if all the believing men of this world started putting into practice what we are taught in scripture, the enemy would be losing its daggum mind.  We are a force to be reckoned with and the enemy does not want to see it happen.
ANNOUNCEMENTS:
PJ Parkinson’s race on 10/2 – sign up at https://runsignup.com/RaceGroups/110368/Groups/1122646.  Brolympics returns on 11/5.  Sign up sheet coming later.

Dodger VQ

THE SCENE: Starting to feel like Fall

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Cherry Pickers x10; SSH x20

THA-THANG:
Cones set up in a diamond shape, do exercise at each cone then run around church. Start with 7 reps at each cone and increase by 7 each round. Run one lap on first round and increase by one lap each round. Everyone was in either round 4 or 5 when recover was called

  • Merkins
  • Hillbilly Squats
  • Burpees
  • Leg Lifts

MARY:
No 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:
Don’t be afraid to do hard things

A Sweet Murder Mystery Chicken Finger Workout

THE SCENE: Low 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10.

LBAC X 10 (forwards and backwards)

Cherry pickers x 8
THA-THANG:
Staying on the grinder, we have 5 stations with a set amount of reps. Overhead carry to each station, then do increasing laps in a lengthened seabiscuit type work out.

  • Curls x 20.
  • Skullcrushers x 20.
  • Thrusters x 20.
  • BBS with a CMU hammer type twist x 20.
  • Goblet squat x 20.
  • Run a lap.

MARY:
Overhead press and curls for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently I saw a video online of a bullrider at a rodeo. Not long after he was out of the chute, the bull pitched forward and the bullrider slapped his head on the horns and was knocked off and unconscious. The clowns tried to keep the bull distracted for a while, but once it turned to go back to the defenseless rider, a man ran out layed down on the bullrider, and hugged him to protect him from further harm. As I researched further, I learned that the man that protected the bullrider was the guy’s father. That is biblical, sacrificial, F3 manly type love. It was a love that would willingly put itself in harm’s way for the defense of another. I used that illustration in my Sunday sermon. Earlier this week, I had one of those moments where I completely blew it with my son. I got super-frustrated, and lost my cool, and did all the things a Dad shouldn’t do. Once I had calmed down and realized how stupid I was being, I was just sitting in a recliner holding my boy. A thought occurred to me in that moment. Instead of being the dad that protected that boy from the bull, when I let my anger go, I became the bull that tried to stomp my son. Realizing this, I just was reminded of Ephesians 6:4, “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Iron pax preview

THE SCENE: Nice light fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers 6

willy mase Hayes-20 sec each leg

Motivators from 10
THA-THANG:

Week 0 (Pre-Season)- Soccer field 1

  • 100 total – Squats and/or Merkins and/or Lunges
  • Run across the field and back
  • BBSU on the six , then 10 BBSU IC

Week 1 (Killer B’s)- soccer field 2

  • Broad Jump for ~15 yards followed by 10 Burpees/Bonnie Blair’s /Big Boys
  • Three total sets of the above
  • Bear Crawl back to the start position

Week 2 (Meatloaf’s Massacre) – time for some block work- parking lot

  • 20 Manmakers
  • 20 OH Presses
  • 20 Block Swings
  • 20 Goblet Squats
  • 20 Block Merkins
  • Run as a group around church

Week 3 (Meter’s 43)- playground

  • 10 Pull Ups
  • 10 Burpee Block Jump Overs
  • 10 Squat Thrusters
  • 15 Gas Pumps IC
  • ROF Curls – Clockwise reps from 1 up to 5 reps then back down to 1 rep (only 25 total reps, BUT – rest between reps is in the up position, no resting the block on your chest)

Week 4 (Sugar’s Pick Your Poison)- feild

  • 50 Total – Merkins and/or Squats, then Cusack your block across the field (75 yards) and tote it back
  • 50 Total – Block Swings and/or Bonnie Blairs (we meet again, my dear), then Cusack your block across the field and tote it back- min 10 Bonnie Blair’s
  • 50 Total – Squat Thrusters and/or Walking Lunges (minimum of 10 Thrusters must be done)

MARY:
Mini Bruce Lee- 10 4ct leg raises, heels to heaven, lbcs, 100’s- 4ct 25
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.

MOLESKIN:
ANNOUNCEMENTS:
See Rep Sleepy calendar in Slack!!