F3 Knoxville

Tag: Hammy

Grinding Out Inchworms

THE SCENE: 57 degrees, COOL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20 IC

TEMPO SQUAT X15

TEMPO MERKIN X10
THA-THANG:

INCH WORM EXTRAVAGANZA

  • Bear crawl inch worm along grinder, PAX holds plank while caboose bear crawls to front
    • Run lap and return to complete 1 Burpee, 2 big boys, 3 monkey humper on 4ct, 4 push up while waiting for PAX
  • Burpee broad jump inch worm, PAX holds plank while caboose burpee broad jumps to front
    • Run lap and return to complete 1 Burpee, 2 big boys, 3 monkey humper on 4ct, 4 push up while waiting for PAX
  • PAX forms circle and holds AL gore while 3ct little baby arm circle make way around circle until everyone has a turn
  • Sideways bear crawl inch worm, PAX holds plank while caboose moves to front- initiating movement with a push up
  • PAX forms circle and squats while previous PAX member calls a an exercise for next in line to be performed for 10 reps in middle of circle. Go until everyone has a turn

MARY:

Bear crawl/crawl bear Merkin IC x10

Hold iron cross, overhead claps x20

Hold iron cross, 20 LBAC IC

Hold Iron cross, 20 reverse LBAC IC

20 dry docks OYO

Protractor 41 degrees and crunch x10

Flutter kicks IC 10 degrees X20 4CT

COUNT-OFF & NAME-O-RAMA
14 TOTAL

NO FNG
CIRCLE OF TRUST/BOM:
Shout out to Drifter for powerful testimony on Saturday for 3rd F. It really was awesome and inspiring to listen to. It challenged me in my own faith to not just sweep things under the rug but admit faults and confessions to believers. We should all strive to give testimony in life as we do not know who we influence with our words.

It was my first day back in church in months this past weekend as well. I had been out of my routine, stuck in my own rut without normalcy I had before. I lacked obedience during this month which led to running astray from God and seeking personal addictions. During this time I got away from scripture, prayer, and ultimately fellowship among faithful believers. Consistency and repetition are key in relationship with God. Immerse yourself in the scripture, pray daily, and talk with believers. It was during this time away that I became angry and waited for God to intervene instead of seeking to be faithful myself. Ended with one of my favorite scripture: Isaiah 6:8. Pray for God to use you and send you to complete His work rather than always seeking something in return.

MOLESKIN:
Isaiah 6:8

Then I heard the voice of the Lord saying, “Whom shall I send? And who will go for us?” And I said, “Here am I. Send me!”
ANNOUNCEMENTS:
Next Convergence event November 7th!

 

Baseball at the Bombshelter

THE SCENE: Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherrypickers
-10 OHC
-15 Big boys
-20 SSH
THA-THANG:
-1 mile-ish mosey with PAX roulette mixed in, 10 reps of whatever is called out

-Head to baseball field, PAX lines up at home plate, burpees while you wait your turn.
-Sprint between bases.
-10 WW2s at first base
-20 Monkeyhumpers at second base
-30 Merkins at third base
-40 Squats at home plate

-Run one outfield lap after first inning, two after the second and so on… Most got 4 1/2 innings in.

MARY:
Flutter kicks, LBC’s and a plank

COUNT-OFF & NAME-O-RAMA
Taco, Umro, Pinnocchio, Ma’am, Hammy, Fins, Moses, Napster, Postpone, Avocado, Drifter, Arnold, Espy

CIRCLE OF TRUST/BOM:
Convergence this weekend at the Bomb Shelter, if you haven’t been to an F3 convergence they are awesome!
MOLESKIN:

ANNOUNCEMENTS:
Rosters for the Bomb Shelter baseball team will be posted next week!

No One Knows

THE SCENE: 50 degrees F., 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Overhead/Out Front Hand Claps, Imperial Squat Walkers
THA-THANG:

AMRAP

12 Merkins

12 BBS

12 Decline Merkins

12 WWII Sit-ups

12 Dry Docks

20 Dips

10 Step Ups/leg

Bear Crawl 20 Yard to CMUs

12 Bent Rows

12 Curls

12 Upright Rows

12 Triceps Extensions

12 Squat Thrusters

12 Lawn Mowers/arm

12 Russian Swings

Run a Lap with 6 Burpees at turnaround point

Most HIMs completed 3+ round with two or three completing 4+ rounds.
MARY:
Box Cutters, Scissor Kicks, Hello Dollies, LBCs

COUNT-OFF & NAME-O-RAMA
8 HIMs and no FNGs
CIRCLE OF TRUST/BOM:

Moses sent out a plea for someone to that this mornings Q around 7:00 pm last night.  I was minding my own business and I got this Slack notification from him asking for some help.  Work commitments required that he leave about 20 minutes into the beatdown.  I had two thoughts.  One is that I’ll pick up the Q for him.  The other was the lesson taught in Matthew 24:36-44.

No One Knows That Day and Hour

36 “But concerning that day and hour no one knows, not even the angels of heaven, nor the Son, but the Father only. 37 For as were the days of Noah, so will be the coming of the Son ofMan. 38 For as in those days before the flood they were eatingand drinking, marrying and giving in marriage, until the day  when Noah entered the ark, 39 and they were unaware until  the flood came and swept them all away, so will be the  coming of the Son of Man. 40 Then two men will be in the  field; one will be taken and one left. 41 Two women will be  grinding at the mill; one will be taken and one left. 42  Therefore, stay awake, for you do not know on what day  your Lord is coming. 43 But know this, that if the master of  the house had known in what part of the night the thief was coming, he would have stayed awake and would not have let his house be broken into. 44 Therefore you also must be ready, for the Son of Man is coming at an hour  you do not expect.

I don’ have much to add other than I need to be ready.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bomb Shelter 3rd Anniversary beatdown and 3rd F on October 17th

Bear Crawl PAX Roulette

THE SCENE: 58 degrees, feeling nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Merkin IC x 15

Tempo Squat IC x 15
THA-THANG

1. Bear craw inch worm the length of the grinder. PAX holds plank if not caboose heading to front of line.

2. PAX circled on grinder. Each member of PAX chooses favorite exercise at station completed AMRAP. 1 running station where rest of PAX rotated off of. Run was down past playground to road and up hill back to center of grinder. Completed one full circle clockwise so each member of PAX got to run. Some of favorite exercise include: merkin, dry dock, SSH, plank, air squat, tempo squat, WWIIs, big boys.

3. PAX formed smaller circle. 1 member asked what favorite exercise was and burpee was chosen (thanks ESPY). One member of PAC completing bear crawl around circle while rest of PAX burpeed AMRAP. Rotated through until all HIMs had a chance to bear crawl around.

4. Lined back head to toe at end of grinder for pax roulette style Indian lunge run. Caboose would lunge to front while PAX would complete exercise at AMRAP from the leader in front. Rotated through until everyone had turn all the way until half of grinder. Exercises while caboose performing lunges included: al gores and more al gores, plank, SSH IC, big boys, etc.

MARY:
Bear crawl to crawl bear merkin IC x 20

Hold the iron cross- thumbs up to thumbs down to overhead claps

LBCs to close last 50 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reflected on hardship hill and overall support and teamwork experienced. It was an awesome event where everyone picked each other up and kept going. As Christians and men of faith, we are called to pick up our brothers and sisters in this life and offer support. We never know how we may influence others with small words of encouragement in this life. A little may go a long way and be what someone needs to hear in time of need.
MOLESKIN:

Ecclesiastes 4:10

10 If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-13

12 My command is this: Love each other as I have loved you. 13 Greater love has no one than this: to lay down one’s life for one’s friends.

ANNOUNCEMENTS:
3rd F event held at bombshelter October 17th led by Drifter

Coffeeteria following Saturday workout

Sprint Work with a Suicidal Finish

THE SCENE: Mid 70’s with a welcomed breeze on the football field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up jog to the football field. Just over .5 miles

The Thang:
Sprint Work with a Suicidal Finish:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
    • Jog laps around the field for the 6

Mary:
1 Round OYO:
(10) Ankle Touches
(10) BBS
(10) LBC

B.O.M.

Winners Focus on Winning. Losers Focus on Winners.

How much better individuals could we be if we took the energy focused on others in envy and spent that time reflecting on ourselves? Do not compare yourself to others, focus on you bettering you. This will bleed into the men around us and to those we impact day to day.  Stop dwelling over others and spend that time in reflection and prayer of how you can become better for you and those around you!
Galatians 6:4-5: Let each person examine his own work, and then he can take pride in himself alone, and not compare himself with someone else. For each person will have to carry his own load.