F3 Knoxville

Tag: Hellbender

The Troll’s Grab Bag

THE SCENE: Cool 74 Degree morning with a light drizzle, heavy rain proceeded the beatdown
F3 WELCOME & DISCLAIMER

Modify accordingly, follow COVID precautions, F3: Fitness, Fellowship, and Faith.

WARM-O-RAMA:
5 Cherry Pickers, 15 SSH, 10 Imperial Squat Walkers.
THA-THANG:
7s on the Hill:

PAX ventured over to a long dark neighborhood hill for a round of 7s with Burpees and Body Weight Squats.

We took the long way back to the AO to venture over to the troll bridge. The rain forced the Troll to flee from the rising creek, but in his hurry to leave he forgot to his favorite bag. Through personal communication with the troll, PAX were granted permission to pass through the bridge if we followed the workout in his bag.

PAX were numbered 1-6. When it was the PAX turn, he had to run down to the troll bridge from the AO and retrieve the exercise.  Upon return, the next number would complete the number of reps for the specified exercise, before venturing down to retrieve the next exercise. Remaining PAX would complete as many reps as possible before starting the next exercise.

Exercises completed (minimum reps)

  • AO lab/ Plank
  • 10 Elf on the shelf (both sides count as one)
  • Drifter’s decision: 20 Iron Squats
  • 25 Wall Sit Presses
  • 25 4ct Gorilla Humpers
  • 50 LBC’s
  • 15 CMU Burpees
  • 20 RDL
  • 25 4ct CMU Flutterkicks
  • 5 Block Merkins (L, M, R =1)
  • 40 Dips
  • 25 CMU curls
  • 30 sec Wall Sit
  • 10 Burpee Box Jumps

MARY:
20 Merkins, Protractor for a few minutes, 15 4ct Peter Parkers, Protractor with 10 crunches at 3 angles.
COUNT-OFF & NAME-O-RAMA
Drifter, Taco, Moses, Nair, Snorkel, Hellbender
CIRCLE OF TRUST/BOM:
‘To be willing to sacrifice what you are now for what you will become’

Every day we make many many choices. These choices determine who we will become. Making the right choices today, even if difficult, will make us better people tomorrow.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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!

 

The Nair-case

The Scene

a brisk morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence
THA-THANG:
Today’s workout was inspired by the upcoming memorial of 9/11 and the stair climb taken by the first responders. A partner workout, with one partner performing step ups on park bench and the other performing a secondary exercise, switching every 20 reps  after 100 reps on step ups, the secondary exercise changed

  • Merkins
  • Big Boy Sit Ups
  • Plank
  • Rest

repeat as necessary for AMARAP during the beat down

MARY:
No time

CIRCLE OF TRUST/BOM:
A few words on Welles Crowther, the man in the red bandana. We don’t have to be sign up for it to be heroes. Let us be heroes in whatever circumstances that presents us.

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.

 

Triple Dora w a side of Frisbee

THE SCENE: 70s maybe
F3 WELCOME & DISCLAIMER

quickly
WARM-O-RAMA:
SSH x20 IC 4 ct

Merkins x10 IC 4 ct

Imperial Squat walkers x26 4 ct IC( waiting on FINS) 🙂

Yog to the baseball field for a quick game of Whamo lunge( chuck the frisbee, sprint to frisbee while its in the air. once it lands, lunge the rest of the way) x5-6 times
THA-THANG:

Triple Dora

  • Group 1 on one end, group 2 on the other end of the grinder, with group 2 running from one end to another to start. Once group 2 gets to one end, they relieve that pax at that end and the next group runs to the other end. keeping running back and forth switching sides but doing exercises on each end . Group of 3 pax will keep count dora style as they run and switch out on each end. Rounds were as follows
  • Round 1, 300 merkins on one end and 300 rows on the opposite end
  • Round 2 300 froggie squats on one end and 300 sprinter sit ups on the other end
  • Round 3, 300 CMU curls on one end and 300 CMU tris on the other end
  • If all pax were equal and time permits to finish, you would have done 100 reps of each exercise

MARY:
CMU futters x20 IC, 20 CMU presses x20, CMU LBCs x20

CMU Flutters x10, CMU presses x10, CMU LBC x10

Peter parkers until time
COUNT-OFF & NAME-O-RAMA
17 pax rocked it  and overcame some of the confusion of trying to a triple dora with the wrong amount of numbers…
CIRCLE OF TRUST/BOM:
I had a word on Gossip, the triple Filter by Socrates but more important, I wanted to pray and be present for Mr. Rogers and his family and think about celebrating life. Garrett passed away a year ago yesterday. Celebrate life, its short and not guaranteed. Keep grinding! I know Mr. Rogers is!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.