F3 Knoxville

Tag: Halfday

Two Faced

THE SCENE: ⚡Wet and stormy ⚡

F3 WELCOME & DISCLAIMER


WARM-O-RAMA: Danger Zone- Roughly 1 minute each of SSH, high knees and butt kicks to the Danger Zone by Kenny Loggins. Each time the words “Danger Zone” are uttered you do a burpee.

THA-THANG: Performed in teams. In this case with three teams of 3 and one team of 2. Parking lot setup with cones in a roughly 400m loop with 4 stations setup along the loop. Three CMU’s, a coin and workout list placed at the 4 stations. Each team starts at a station. One team member flips a coin and everyone does the workout listed on the paper based on if the coin lands on heads or tails. If you get to a station and another team is there bypass the station and proceed to the next open station. Station workouts as follows:

  • Station 1: Heads- Merkins x20 / Tails- Manmaker Merkins x20
  • Station 2: Heads- BBS x20 / Tails- BBW w/CMU x20
  • Station 3: Heads- Burpees x20 / Tails- Blockees x20
  • Station 4: Heads- Carolina Dry Docks x20 / Tails- CMU overhead press x20

MARY: Burpees x25 and light stretching

COUNT-OFF & NAME-O-RAMA: 11 HIMs- Streaker, Cow Patty, Doppleganger, Doctor, Rep Sleepy, Pennies, Shenanigans, Banjo, Trousers, Halfday and Shocker

CIRCLE OF TRUST/BOM: Do what you don’t like (Romans 7:15)

MOLESKIN: Prayer Requests- Gibson family, Doppleganger’s grandfather and Streaker traveling

ANNOUNCEMENTS: Breakfast at Rep Sleepy’s on 7/16 and workday at the Cerebral Palsy Center on 8/6

Roll your adventure

THE SCENE: Warm, muggy… normal east TN morning.
F3 WELCOME & DISCLAIMER

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


WARM-O-RAMA

  • cherry pickers IC x 5
  • side straddle hops IC x 20
  • Tie fighter  F/B IC x 20

THA-THANG:

7 stations. 6 stations with a different exercise at each one.  At #7 roll dice to determine how far back you go and how you travel back. Travel back via alligator merkin, bear crawl, crab walk or lunge. Work your way back through each station and roll again. Continue to repeat until time.  Roll a double mosey to the pull up bars for 10x then return to start. 

stations

1. CPR’s 20x

2. Australian snow angel 20x

3. War Hammer 20x

4. 4×4’s 10x 

5. Air Drama 20x 

6. High plank 60x

 

MARY:
Penguin taps IC x 10

Flutter kicks IC x 20

COUNT-OFF & NAME-O-RAMA
13 HIMs with 1 FNG a.k.a. Locker Room

CIRCLE OF TRUST/BOM:

Don’t put God in a box

“Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us,”

‭‭Ephesians‬ ‭3:20‬ ‭NKJV‬‬

MOLESKIN:

ANNOUNCEMENTS:

Beer mile moved to Sept 10

July 4 Iron Pax

THE SCENE: Humid, but other than that, perfect beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x4

mosey loop around pavilion and to softball field.
THA-THANG:
Repeat of week 4 of Iron Pax challenge from 2021. Run through exercises below for 52:30, with 25 yard run and 3 burpees and run back  every 25 repetitions

  • 200 curls
  • 175 squats
  • 150 overhead press
  • 125 CMU swings
  • 100 merkins
  • 75 thrusters
  • 50 Iron Mike (2 count)
  • 25 blockees

MARY:
No
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:
“We are more alike than we are unalike”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Capture the Flag

THE SCENE: Pleasantly cool morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence

Stretchin’ out them hammies and quads

Little bit of this and a little bit of that to loosen up

Then a short mosey to get the heart rate up

THA-THANG:
Split into 2 evenly matched teams at separate ends of the route. Team 1 (purple team) did wall squats while passing a block. Team 2 (pink team) held plank while alternating between high and low, but each member alternated after the team member before them (like the wave). Once each team had made it down and back twice, the first team member would sprint to the first station and perform the excersize noted while the remaining team continued the excersize. Once the team member made to the other base, they would do the excersize allocated to that base (plank member would do wall squats, wall squats would do plank) Purple team stations were 1) 25 merkins, 2) 30 big boys, 3) colt 45, 4) 35 air squats with CMU. Pink team same but I’m reverse. Once the entire team had made it to the other end they had to go back through all the stations as a team (cannot progress to next station until everyone had completed the excersize). Once that was done, the team had to sprint to another location, grab the flag and sprint it back to their base. First one. To complete won. Purple team pulled out the W. Winners had to suicide the 4 stations. Losers had to do 10 burpees, then suicide the 4 stations.

MARY:
Big boys

Merkins on a CMU for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joy in suffering. James 1:2 and Romans 5:3-5
MOLESKIN:
Great competetion between some even greater guys! Building our relationships by being vulnerable with the hardships in our lives, but knowing those things are being used by God to grow us, to build perservierence and character.
ANNOUNCEMENTS:
Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house:

Lean In

THE SCENE: A surprisingly cool morning with some surprisingly cool dudes 😎
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH (25) in confusing cadence
  • Imperial Walkers (20ish) start in confusing cadence, then transition to OYO, end abruptly after losing count completely.
  • Freedom Twists (20) in cadence with help from the PAX
  • Merkins (15) in cadence – finally!

THA-THANG:

  • Mosey to side field for 50 yard Murder Hornet (standard is 30 yrds, but that’s how we do).
  • Rock-a-bye Baby Relay with High-Five Flag Run
  • Divide into two teams. Each team starts with one team member per exercise station. Each station is 10 yards apart. Number of stations depends on number in PAX. 1st station is Rock-a-bye Baby, 2nd is curls, 3rd is skull crushers, 4th is BBS, and 5th is squats. All stations involve a baby (CMU) and each person must hold their baby (CMU) the entire time without dropping. If you set the baby down you must do 73 Murder Merkins – (23 murder bunny + 50 merkins). Last workout station is the exception. You must give your baby to the HIM behind you doing squats with baby (CMU). He will squat with 2 CMUs while you run to top of hill and grab your team’s flag🇺🇸. Then you must run with the flag and get a high-five from an NFP (non-F3 person) as fast as you can. PAX continues to do the exercise at their station until you complete your mission and plant the flag back at the top of the hill. Then grab your baby (CMU) and go back to 1st station. Everyone rotates to next station by lunging with baby (CMU) overhead. Compete against other team until circuit is complete or until you get pepper-sprayed by an NFP.

MARY:
Please no more counting.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I recently sharpened my lawnmower blades. I didn’t realize how dull they had become until I had sharpened them. As men we were made to be sharp and to offer our strength to others.💪  But sometimes we don’t realize how dull we have become until we see what sharp looks like. Being around sharp men can help you see the areas where you have become complacent, dull, ineffective or broken. Being around Jesus was like that for the disciples. They were constantly challenged in the way they thought, acted, spoke and lived. They called him the light of the world. Because he exposed the darkness each of them and in world. He exposed the darkness in the Pharisees, but they rejected the light because they were focused on what they stood to lose (pride, position, power), the disciples accepted the light because they realized what they had to gain (love, acceptance, forgiveness, eternal life). The act of sharpening my mower blades required energy and friction. It required energy transfer from one blade to the other. It also required friction…a necessary rubbing away of rough spots and impurities. Neither of these things can happen without closeness. The two blades have to be so close that they touch…they connect …and not just lightly touch …you have to lean in to the friction. We are conditioned to avoid friction and the past two years we have become more disconnected than ever. I challenge you men to lean in. Lean in to what makes you sharper. F3 is a great place to start. But don’t stop here. Lean in. Lean in to those men that make you sharper. But don’t stop there. Lean in. Go to church and take your family to hear the word of God preached. But don’t stop there. Lean in.

Hebrews 4:12 says “For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”

If you want to be sharp in mind, body and spirit, lean in to the Word of God, for that is where you will find God himself. His word has its own energy…it is alive and active and no one can sharpen you better than God Himself. LEAN IN!

MOLESKIN:
Overall a great turnout and effort by the PAX in spite of the shortcomings of the Q. We made some friends (high-fives) and we made some enemies (trying to follow the Q’s cadence).

ANNOUNCEMENTS:

This weeks news and announcements:

Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house: https://f3blountcounty.slack.com/archives/C019JSAG3SB/p1655309928974779
Make sure to get your shirt order done. Once the preorder closes on the 29th they will not be available anymore: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
@Cow Patty (Rob Wu) VQs Thursday. Let’s get out and support him! Q calendar for July will be posted soon so start planning your first or next Q.