F3 Knoxville

Tag: I-Beam

Dora’s for D-Day

THE SCENE:  70 and a little humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
20 – 4 cnt OH Claps

10 – cherry pickers

20 – 4 cnt Imperial Walkers

Indian Run to Watt Rd via the long way around the softball fields

THA-THANG:
Partner Dora’s all morning.  Since the USA landed at 2 beaches on D-Day, we’ll be doing this in 2 locations.

At Outhouse – Utah Beach

Partner A does the exercise prescribed while partner B bernies up the hill to the Parking sign and runs back to switch with Partner A, repeat until all reps of the exercises are completed

  • 100 – easy ups
  • 200 – BBS
  • 100 – lunges (each leg)
  • 200 – CDD
  • 100 – Merkins

At Watt Rd Field – Omaha Beach

Partner A does the exercise while partner B bernies to mid field and runs back and switches with Partner A, repeat until all reps of the exercises are completed.

  • bear crawl 200 yards (down the field & back)
  • 100 – 4 count Mtn Climbers
  • 100 – man makers
  • 100 – Decline merkins
  • 200 – squats

MARY:
Waxjob lead some Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Our sons, pride of our nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity”

“With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Lead us to the saving of our country, and with our sister nations into a world unity that will spell a sure peace — a peace invulnerable to the schemings of unworthy men. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil.”

“The road will be long and hard. For the enemy is strong. He may hurl back our forces. Success may not come with rushing speed, but we shall return again and again; and we know that by Thy grace, and by the righteousness of our cause, our sons will triumph. They will be sore tried, by night and by day, without rest — until the victory is won. The darkness will be rent by noise and flame. Men’s souls will be shaken with the violences of war. For these men are lately drawn from the ways of peace. They fight not for the lust of conquest. They fight to end conquest. They fight to liberate. They fight to let justice arise, and tolerance and goodwill among all Thy people. They yearn but for the end of battle, for their return to the haven of home. Some will never return. Embrace these, Father, and receive them, Thy heroic servants, into Thy kingdom.”
― Franklin D. Roosevelt

MOLESKIN:
Did a lot of Bernie today since our whole country seems to be backwards right now
ANNOUNCEMENTS:
Dog pound CSAUP July 18

7 of Diamonds

THE SCENE: 34, crisp and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the lot

Rockettes

windmill

tempo squats
THA-THANG:
Route 66 style run to watt rd field with calf raises at each light

7 of Diamonds

at each corner of the field complete 7 reps of the exercise   (28 reps per lap)

  • Burpees
  • BBS – modified to
  • Merkins
  • CDD
  • V-Ups – modified to flamingos
  • Thrusters – bottom of burpee
  • Squats

7’s – outhouse and playground

Easy ups & pull-ups

mosey to concrete bleachers

3 rounds of

7 derkins, 7 step ups each leg, 7 squats

To the AO

MARY:
Ring of fire Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7’s at the icearium acclivity

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced
WARM-O-RAMA:
15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
THA-THANG:
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

  • stop and exercise at MBLP field #2
  • stop and exercise at MBLP filed 3
  • stop and exercise at baseball field along Watt Rd.
  • stop and exercise at liqour store parking lot
  • stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

  • corner 1 – 20 Diamond merkins  – side shuffle to corner 2
  • corner 2 – 20 ranger merkins – lunge to corner 3
  • corner 3 – 20 wide merkin – broad jump to corner 4
  • corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

MARY:
Judge Judy led a flutter kick to 50 for about 90 seconds
COUNT-OFF & NAME-O-RAMA
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood

CIRCLE OF TRUST/BOM:

Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another

MOLESKIN:

That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

ANNOUNCEMENTS:
Pull-up bars Saturday at the Dog pound

Gentleness in Strength

THE SCENE: Low 40’s and too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC f/b, Tempo Merkins, Tempo Squats, Calve Raises
THA-THANG:
Mosey the Running Path, stopping at each pole for either 5 Diamond Merkins + 5 Merkins + 5 Werkins, or 5 Narrow Squats + 5 Squats + 5 Summo Squats – QIC’s call.  (14 Poles total I believe)

Arrive at Soccer Field. Perform directed exercise/reps at one end, mosey to other end, repeat, mosey back and repeat, until 5 rounds of the exercise/reps are complete. We did Burpees x10, Jump Squats x20, Merkins x20, Monkey Humpers x30.

Mosey to Playground. Perform Grinder of 5 pull-ups, 10 Merkins, 15 Dips – Mosey short distance and do 2 8ct BBs, Mosey back and repeat until time called.

Mosey to Bridge. Perform Indian style Slowsy with PAX forming a line, shoulder to shoulder in Al Gore. Last man chooses exercise to the front (Bear Crawl, Frog Jump, Mall Walk, Burpee Broad Jump, etc.). Rotate thru until bridge is traversed. MARY:
Cosmo led some Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
13 Strong


CIRCLE OF TRUST/BOM:
See Weekly Email (01/19). Spoke about the importance of cultivating the virtue of gentleness and the stumbling block that can hinder our gospel witness if we lack gentleness. “Blessed are the meek. They shall inherit the earth.”
MOLESKIN:
Some of my favorite HIMs showed up for this one, to include Toto. What a blessing it was to lead and fellowship with these men. Awesome group.
ANNOUNCEMENTS:
N/A

DOUBLE QUARTER-POUNDER W/O CHEESE PLEASE.

THE SCENE: Mid 40s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, CDD, TN Rockin Chair, Squats.
THA-THANG:
Mosey toward MRSA Field, stopping for a short bear crawl. At MRSA Field, perform the Double Quarter-Pounder (Run 25yd do 25 Merkins – Bernie back, Run 50 yds do 50 squats – Bernie back, Run 75yds do 75 Mountain Climbers – Bernie back, Run 100yds do 100 SSH – Bernie back, Repeat all for a total of two rounds.

Mosey to Field 2, continue running the 4 corners, stopping at corner 1 and 3 for 10 Jump Squats and Increasing 8ct BBs at comers 2 and 4.

Mosey to Rail Bars at water station: 11s – Pullups at station, Donkey Kicks at bottom.

Slowsy to playground for AMRAP: 5 Pullups, 10 Merkins, 15 dips

Mosey to bridge: PAX stack shoulder to shoulder holding Al Gores. Last man runs or traverses in any way he wishes to front. Continue in rotating fashion until bridge is crossed.  We had some bear crawls, burpee broadjumps, lunges, ninja rolls (Waxjob), and more.

MARY:
Cosmo tortured the men while the Q gathered his cones on MRSA Field.  Q returned and led about 2 minutes of Pickle Pounders, SSHs.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Phillipians 4:7

The Q shared 5 practical steps that have helped him battle the “kaos” of life and cultivate an inner peace that surpasses understanding:

1. Surrender to total trust in Christ – this settles once and for all the ultimate question of where you will spend eternity.

2. Believe God’s sovereignty rules over all, including your life (all over the Bible).  This removes any fear or anxiety about your life and what happens to you.

3. Trust the Lord to meet all of your needs. This eliminates all concerns with not having enough.

4. Maintain a clear conscience. This protects the inner peace that you have.

5. Accept the way God made you. This prevents the stress and anxiety of trying to change things beyond your control.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Mrs. Junk