F3 Knoxville

Tag: Hot Squat

strong and courageous

THE SCENE: 62 Degrees and quiet at the park
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(10) Side Straddle Hops (IC)
(5) Stretching Inch Worm Merkins (OYO)
(5) Tempo Pulse Squat (IC)
(3) Around the World Merkins (OYO)
(5) Groiners (IC)
THA-THANG:

Pax begin with (20) Groiners and run to the next cone

*Roll the Dice*

  • If Even number:
    • Complete (10) Dimond, Regular, and Wide Merkins
    • Continue to next cone on track
  • If Odd Number:
    • Complete (15) V-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track

If Even Number was Rolled and after you completed the merkins run to the next cone:

  • Burpee Broad Jump to next cone
  • (20) BBS – Run to next cone

*Roll the Dice*

  • Even number
    • Complete (20) Feet on fence decline merkins
    • Continue on track
  • Odd
    • Complete (20) WWII Sit-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track
  • If Even Number was Rolled and after you completed the Decline Merkins run to the next cone:
  • (5) Around the world merkins – Run to next cone
  • Start Over and Continue for Time

MARY:
30 Sec Plank
COUNT-OFF & NAME-O-RAMA
4 Men Put in the Work this Morning with a Special Appearance Mr. Rogers just walking through the neighborhood.
CIRCLE OF TRUST/BOM:
Many people think that prosperity and success come from having power, influential personal contacts, and a relentless desire to get ahead. But the strategy for gaining prosperity that God taught Joshua goes against such criteria. He said that to succeed Joshua must (1) be strong and courageous because the task ahead would not be easy, (2) obey God’s law, and (3) constantly read and study the book of the law – God’s Word. To be successful, follow God’s words to Joshua. You may not succeed by the world’s standards, but you will be a success in God’s eyes – and his opinion is most important.
MOLESKIN:
Joshua 1:5-9 No one will be able to stand against you all the days of your life. As i was with Moses, so i will be with you; i will never leave you nor forsake you. Be strong and courageous, because you will lead these people to inherit the land i swore to their ancestors to give them. Be strong and very courageous. Be careful to obey all the law my servant Moses gave you; do not turn from it to the right or to the left, that you may be successful wherever you go. Keep this book of the law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. Have i not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

ANNOUNCEMENTS:

Long Legged Ladder

THE SCENE: Plenty of gloom to go around
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20; Tempo Squats x10; Walking Lunges across basketball court and back
THA-THANG:
Mosey to the Gravel Pit to start the ladder. Work your way up stopping to do exercises and then back down.

  • First Rung: Gravel Pit, Bonnie Blair x10
  • Second Rung: Road, Imperial Squat Walker (4-ct) x20
  • Third Rung: Pavilion, Box Jumps x30
  • Fourth Rung: Top of Blind Man’s Hill, Imperial Squat Walkers (4-ct) x40
  • Fifth Rung: Up hill to stop sign, Bonnie Blair x50

MARY:
PAX roulette for some ab exercises
COUNT-OFF & NAME-O-RAMA
8 HIMs climbed the ladder
CIRCLE OF TRUST/BOM:
Been out the last week and a half as my kids had COVID. God used that time to show me what I was taking for granted. First was F3, I wouldn’t work out or be who I am if it weren’t for the men of F3. Second was my kids. My girls are 3 and 7 and sometimes I would get annoyed about someone always wanting to sit on my lap or play some crazy game that was made up as we go along. That was until I couldn’t. The night my 7 year of was in tears because she couldn’t hug me really showed how much I take for granted. What are you taking for granted? Ask God to reveal that to you.
MOLESKIN:
Prayers for Walt in the loss of his grandmother and Smuggler’s coworker that has been going through some difficult times.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fun on the Anvil

THE SCENE: mid 60’s, light rain, wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20

Windmills x 10

LBAC – Forwards and Backwards X 10

Run a short loop.
THA-THANG:
At the four corners of the grindstone, a cone was placed to indicate four stations.

  • Station 1 – 10 blockees.
  • Station 2 – 10 CMU Big Boys.
  • Station 3 – 10 Curls.
  • Station 4 – 10 Imperial Squat walkers (4ct).
  • After a station was completed, to get to the next one, the pax would run the short loop from the warm up, then overhead carry their CMU to the next spot.
  • After completion of the round, we added 10 reps to each exercise and continued. Rinse and repeat.

MARY:
LBC for time.
COUNT-OFF & NAME-O-RAMA
5 HIMs.
CIRCLE OF TRUST/BOM:
Hebrews 12:5-7 – “And have you forgotten the exhortation that addresses you as sons? ‘My son, do not regard lightly the discipline of the Lord, nor be weary when reproved by him. For the Lord disciplines the one he loves, and chastises every son whom he receives.’ It is for discipline that you have to endure. God is treating you as sons.” I told the guys that this verse has been on my mind lightly because discipline is difficult. God wants to shape us through physical, spiritual, and mental fitness, but that requires a dedication on our part and a willingness to endure pain. It reminded me of a poem I read recently that I shared with the pax about God’s anvil.  It says:

“When God wants to drill a man
And thrill a man
And skill a man
When God wants to mold a man
To play the noblest part

When He yearns with all His heart
To create so great and bold a man
That all the world shall be amazed,
Watch His methods, watch His ways!
How He ruthlessly perfects
Whom He royally elects!

How He hammers him and hurts him
And with mighty blows converts him
Into shapes and forms of clay
Which only God can understand!

How He bends but never breaks
When his good He undertakes
How He uses whom He chooses
And with mighty power infuses him
With every act induces him
To try His splendor out!
God knows what He’s about.”

All of us can understand that God shapes us through difficulty, the problem is there are so many things that want to pull us off of God’s anvil.  At times, it’s a war within ourselves.  So stay on the anvil men, and when you are tempted to crawl off, jump back on it, because that is where God does His best work.

MOLESKIN:
Prayed for Walt since he is traveling from the death of his grandfather.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deck of Death

THE SCENE: Rain rain go away! but at least its not snow yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
some SSH, squats and Abe Vegodas
THA-THANG:

Deck of cards work out.

All number cards were wind sprints. # indicated how many cones you went ( Q forgot there were 10 numbers in a deck not 9 so we had to do some adjusting)

Suit determined movement for sprints

  • Heart- Run
  • Club- Bernie
  • Spade- Burpee wind sprints. run to cone, do # of burpees for what cone you are at i.e. first cone 1 burpee, 2nd cone 2 burpees etc.
  • Diamonds- Broad jump ( due to the rain and the slick grindstone this was omitted and turned into lunges, which took too long)

Face cards were 20 reps of the corresponding exercises

  • Jack- HR Merkins
  • Queen- BBBS
  • King- Leg Raises
  • Ace- Jungle boy squats

MARY:
none
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be consistent men. We can not tackle any challenges or goals without consistency.
MOLESKIN:
We had an FNG out today. Great job by Hotsquat with the EH.
ANNOUNCEMENTS:
putting together a care package for Avocado. Check the slack for more info.

The Hot Mile

THE SCENE: Muggy Humid morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Carry CMU up to the track and 10 arm circles forward and backwards
THA-THANG:
Thrusters

Swings

Curls

Blockees

Start off with 5 reps of each then run a lap. Add 5 reps each lap. The goal is to do a mile

MARY:
Carry CMU back to AO and do Flutter Kicks and Hello Dollys X10 of each.
COUNT-OFF & NAME-O-RAMA
Smuggler and Hot Squat
CIRCLE OF TRUST/BOM:
Focus on the simple things to help take your mind off the more complicated stressful parts of life.
MOLESKIN:
I went on an outdoor survival trip this weekend and focusing on the essentials helped take my mind off the stressful parts of life
ANNOUNCEMENTS: