F3 Knoxville

Tag: Hot Tub

Side of Backen please

THE SCENE: Low 50s , great weather !
F3 WELCOME & DISCLAIMER

yep


WARM-O-RAMA:
Bac x 10 each way ic

tempo squats x10 ic

lunge around the world x 4

tempo merkin x 10

alternating superman x 20 ic

plank
THA-THANG:
KRAKEN with a side of BACKEN

  • 8 cones spread out over .37 mile loop. Each cone has an exercise to do
  • Once you complete first cone exercise , pax line up and Indian run the loop and advance to the next cone and do that exercise
  • pax stayed together and Indian ran each lap.
  • Every time you run by the playground , pull off to the side and do 5 pull ups at the playground
  • Total of 40 pull ups were completed
  • Exercises were , merkins, LBC, lunges , dry docks, power T flutters ,alternating Superman’s , monkey humpers, bodybuilders
  • total of 8 laps, 2.5 miles

MARY:
Side tri ride x 5 each side

not so lazy boys then while being lazy , we changed the channel and watched 007, James. Bond
COUNT-OFF & NAME-O-RAMA
12 pax crushed it !
CIRCLE OF TRUST/BOM:

I have read this before but always good to share . And, thanks to Cap’n Crunch for sharing this with me !

“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”

MOLESKIN:
As we start new AOs , let’s band together like brothers and spread the love and be the leaders we were meant to be.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

HHOCR warm up

THE SCENE: The Asylum, breezy and warm 71degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Took a mosey tour of the course
THA-THANG:
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees
#2 Sprint up hill
#3 Mosey to the last benches and back
# 4 30 dry docks
#5 10 frog jumps
#6 squat walks (20 yards)
#7 20 shoulder taps merkins
#8 20 Lunges
#9 zig zag cone course
#10 Calf raises x30
#11 balance along curb run
#12 Bear crawl (20 yds)
#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps
#16 Climb around rope obstacle
#17 5 inch worms
#18 20 rows on picnic tables
#19 CMU presses
#20 Side shuffle (30yds)

MARY:
Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

COUNT-OFF & NAME-O-RAMA
25 in attendance, rooney and mater there but not tagged in system
CIRCLE OF TRUST/BOM:
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers.  When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement.  Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
MOLESKIN:
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.
ANNOUNCEMENTS:
HHOCR

5 Guys

THE SCENE: 53 w/ Smoke on the Water
F3 WELCOME & DISCLAIMER:✅
WARM-O-RAMA:
SSH x 20 IC

Merkins x 10 IC

cherry pickers x 10 IC
THA-THANG:
Tour de AO w/

  • 8-Count Body Builders
  • Merkins
  • LBCs
  • BBSU
  • Squats

Trail Run- DORAs: 200 Merkins/200 Squats

Tour de Disc Golf Course w/ 8-Count Body Builders, Merkins, LBCs, BBSU, and Squats

Trail Run back to Basketball Court. Suicides and 8-Count Body Builders.

 

MARY:
LBCs, Toe Touches and finished it off with AMRAP of Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Participating vs Leading. We miss out when we choose participation over leadership. This is a core principle of F3- Freed to Lead. Lead with your family, at work, with friends, within F3. Leadership involves love, sacrifice, service, obedience, grace, courage, and confidence.
MOLESKIN:
Prayed for Rick, a co-worker of mine, and for Wagon Wheel’s sister. We had 2 FNGs this morning- Turf Toe and Full Tank. Great to have some fresh faces out in the gloom and they killed it! I’ve known Turf Toe since he was about 10 years old. It was great to see him out this morning. Made me think I’m getting old but also realized I’m trying hard to kick life in the ass. Encouraging and humbling morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burn the Wet Wood

THE SCENE: 48 and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20

Cherry Pickers IC x5

‘Mericans IC X10

Mountain climbers IC x10

THA-THANG:

CMU Exercises
Ratchet Squrls = Ratchet squat curls
French Military Squats
Stocky Balboas = weighted Rocky’s
Lunging Tricep Extensions
Blocky Hurley’s
BURN OUTS
250 of each
Start wherever you want, finish wherever you want – but once you start an exercise you have to finish it!
When you burn out either arms or legs, run to the tennis courts and grab a ball. Do what it says x 10. Run back and start where you left off.
Dodgeball – we have balls, if you get hit you do the exercise x10. If you catch it they do it x20.. Once the exercise is done you join again

COUNT-OFF & NAME-O-RAMA

Junk, Mayberry, Sparky, I-beam, Hot Tub, Scooter, Snitch, Abacus, Waxjob
CIRCLE OF TRUST/BOM:

– Recapped the story of Elijah
1 Kings 18
God is the igniter of wet wood. Sometimes the wood is wet because of our circumstances, or our environment. Sometimes it’s wet because of relational issues, or our internal crapola. Sometimes it’s wet because we have been pouring buckets of water over ourselves with our own decisions. Whatever the reason, He is the igniter of wet wood. Sometimes He even wants the wood wet for His Glory, just to show that it’s only Him who could have done it. So even if you feel like you’re dealing with wet wood, ask for the fire!

.
MOLESKIN:
We spent time praying for Wallball’s dad who is getting a consultation for a heart transplant today..
ANNOUNCEMENTS:
None.

The Doobie Brothers

THE SCENE: Cold and Crisp. 33 Degrees. Shorts Weather
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

cherry pickers x 10ish IC

front Claps x 15 IC
THA THANG:

modified B.R.I.C.K. (Burpees, Rocky Balboas, *Merkins, Capt. Thor, *8-Count Body Builders)

2-4-6-8-10 of each exercise with a 100 yard field lap between each set of reps.

Tour de Equalizer w/ flutter kicks and planks mixed in.

3.19 miles covered

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued the theme from this past weekend’s 3rd F- Suffering. We can’t have adversity without pain. It’s not possible. God meets us at the point of our deepest need. We were made to live in community with others. Take your concerns, cares, adversity, pain, and suffering to God and share with appropriate others.

MOLESKIN:
The Doobie Brothers opened the first Monday morning workout at the Equalizer in style. Hot Tub, Farva, Doubtfire, and Bow Flex put on a historic performance. One for the ages.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.