F3 Knoxville

Tag: Hydrant

“I want more Burpees”

THE SCENE: Somewhere in the low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence.  Ready and exercise (15x)
  • Dips (20x) on your own
  • Shoulder taps (25x)
  • A little mosey

THA-THANG:

  • Dora where one person stays at the bottom and begins to do 100 Merkin’s, they will do 200 WWII’s; after that they will do 300 Squats.  If you finish start 100 Overhead Claps, 200 LBC’s, 300 Squats.
  • The other runs to the first light post and does 5 Burpees, and then switches.
  • Then they alternate, but each runs to each light post and increases it by 5 Burpees every time up to the 7th lightpost.

MARY:
20 Flutter kicks and then 50 LBC’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gal. 1:10 – “For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.”  I find myself more often than I want to be true that my reactions or actions are about first pleasing someone else and then God.  If I’m a servant of Christ, He needs to be who I’m focusing on pleasing, not anyone else.  The gift of the gospel is that God pleased with me because He is pleased with Jesus.  It’s out of that motivation that I want to love, serve, and please Christ, instead of others.
MOLESKIN:
ANNOUNCEMENTS:

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Death by Dora: revenge of the squat

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pax choice to warm up either legs or shoulders. Legs won the vote. Some regretted the decision
THA-THANG:

Death by squats during a Dora style workout. Rinse and repeat the Dora when finished. If (when) you can’t complete the squats in the minute before the next round, reset to 1

  • 100 merkins
  • 100 curls
  • 100 shoulder press.

MARY:
Pax roulette. BBS, squats, and LBCs
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:
The problem is not the problem. The problem is your attitude about the problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2 miles and a couple squats

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins and Squats
THA-THANG:

Mosey to the duck pond run 2 laps stopping half way around each time for 10 burpees, 20 merkins, 30, squats and 40 merkins. MOsey back to the AO stopping for ascending squat rep 10 up to 50 then 50 down to ten. Drifter counted them,  290 squats total.  LEG DAY!

MARY:
Inch Worm Merkins with ascending rep count. Brutal
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:
Push yourself at F3, don’t sit back slow roll the mosey or the rep count. Speaking to myself especially.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Flag handoff at the arsenal, Sat 7-8am. service day in Knoxville weekend of 8/6

FUN With Numbers

THE SCENE: Tropical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Head/neck back side to side x5, Grady Corns x5, Al Gores x4 10 sec hold, planks x4 10, 20, 30, 60 sec hold

THA-THANG:
(CMU) FUN With Numbers: grinder square linear numbered 0-9. Exercises determined by birth date, SSN, Phone, Weight, Age average, Zip, etc. until time.

0 = burpee x2 (single leg each time), merkin x2 (one arm push left, right each time), shoulder taps x2 (left and right tap = 1)
1 = 10 blockies
2 = 20 squats with block, 20 lunges (10 each leg)
3 = 30 CPRs Curl, Press, Raise (skull crushers)
4 = BBS x4, LBC x4, WWII x4
5 = Alarm Clocks x25
6 = Bernie x6 on Waxjob hill
7 = Thrusters x7
8 = Alpo x8
9 = Boat/Canoe with CMU x9

Cusack to each number. When number grouping completed, run the apex loop and plank until the 6 finishes. Repeat with new numbers.

MARY:
PAX Roulette

COUNT-OFF & NAME-O-RAMA
9 PAX

CIRCLE OF TRUST/BOM:
We are more than numbers. As leaders, we provide vision — desired future state. We engage. We execute a plan. WE measure (clear, agreed upon, defined end). We fix & adapt. These skills push us to be our best and bring others with us.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Next Saturday, no beatdown at BS. Go to Arsenal instead for the flag pass to Butterfingers.

Battle of Helms Deep

THE SCENE: Heavy rain and lightning. Stayed under cover until the lightning had passed.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All in cadence 4 count: 20 SSH, plank, 10 slow merkins, 10 Imperial squat walkers
THA-THANG:
Various phases in the defence of Helms Deep.

15 min. Alternate between 10 blockies to fortify the gate and 10 reps of swinging your weapon of choice to fight the orcs.

10 min. Alternate 10 grave diggers each side (i.e. 20) to dig in the deeper defenses and 10 step ups each leg to climb up to the Hornburg.

5 min. Alternate 10 standing block chest press (press out not up) to push the orcs off the ladders and 10 4ct mountain climbers to run along the wall.

5 min. Alternate 10 thrusters (the wall blowing up) and 10 strikes of a weapon

MARY:
Block press flutters. Super man. Block press dolly. Super swims
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:
The elves in lord of the rings had a bleak choice: sail to the undying lands leaving man kind to be enslaved to the darkness of Sauran, or stay and fight until almost certain death for the frailest of hopes that an undeserving man kind might outlast the darkness. To make matters worse is that king Theoden took the poeple of Rohan to Helms Deep out of fear. All counselors in his life were urging him to live up to his true identity as the king of the horse people, to find Eomir and his men and fight. So the elves’ choice to stay and fight is even more heroic and self sacrificing. We are inspired by moments like this because that is our true identity. To fight back the darkness. To sacrifice our own comfort to do what is right. Not because someone has earned it, but because they need to be reminded of who they really are. To ride out in our true identity and hold on to hope however slim it may be.
MOLESKIN:
N/A
ANNOUNCEMENTS:
See slack