F3 Knoxville

Tag: I-Beam

Crawl bears anyone?

  • THE SCENE: 40’s clear…..crisp
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    7 cherry pickers IC
  • 20 SSH
  • 10  cobra merkins ea arm (a crowd favorite)
  • 10 wide grip merkins
  • THA-THANG:
    Mosey to the playground
  • 7’s pull ups at the bottom and 8ct BB up top
  • Mosey to little Everest (every time we stop at the bleachers for some decline wide merkins and diamond merkins IC)
  • start at the bottom and crawl bear to the top (everyone gave me a poopy face when they heard crawl bear) and complete 20 bobby hurleys, bear crawl down and 20 CDD. repeat decending by five reps every time.
  • Mosey to the bathrooms (more merkins on the way)
  • 7’s easy ups and burpees (about 50yrds away)
  • Mosey to upper field (yup more merkins)
  • 50yd sprints with 10 second rest in between (6 reps)
  • Mosey to AO

MARY:

20 box cutters IC

ATM’S

COUNT-OFF & NAME-O-RAMA
Welcome FNG dig dug!
CIRCLE OF TRUST/BOM:

Intercede for your wives just as Christ intercedes on our behalf. When we pray we need to always include our wives in our prayers. As husbands we are called to present her as holy and blameless. Pray for her greatest need, (same as ours) for her to have a deeper relationship with Jesus in her life.

MOLESKIN:

ANNOUNCEMENTS:
3rd F next Saturday after convergence at the asylum at 0700

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

Sally’s Super 21

THE SCENE: Low 40’s and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Tempo Squats x 25 IC

– Carolina Dry Docks x 20 IC 4ct.

– Lunges out and back

– Shoulder blasters

THA-THANG:
Mosey to tennis courts for Super 21s:

– 1 Merkin, run across court for 1 big boy sit up

– 2 merkins, 2 sit ups

– Increase by 1 rep each set until 21

– Pause after 10, 15, and 21 to keep the Package together and do 21 rest squats

The PAX crushed this so we had time for a set of Bearpees across the court:

– 5 bear crawl steps to 1 burpee, 5 steps to 2 burpees, and continue across court. Once we hit the other side, we crawl beared back with the same burpee intervals. Naturally, the PAX loved the burpee/bear crawl combo!

We spent our last few minutes squatting to ole Green Sally.

MARY:
– Box cutters x 25 IC

– Hello Dolly x 25 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed being content in our lives without being complacent. As leaders and HIMs we should strive to improve our own situations instead of waiting for someone else to step up.
ANNOUNCEMENTS:
The Equalizer is expanding to Monday & Wednesday, be sure to check it out. F3 Dad’s Camp is coming up in the fall so look out for that as well.

Truck stop drag

THE SCENE: 45, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

BAC forward and backwards

Overhead claps

Good morning

Merkins

Tempo squats

THA-THANG:
3 laps around the parking lot,  at each end of the islands do 5 man makers

Gather coupons

2 – 40 pound  sandbags

1 – 60 pound sandbag

1 – 90 pound sandbag

Mosey with the coupons to the soccer field.  If you don’t have a coupon, then run laps around the guys with the coupons.

Teams of 3, or so

1 man does the exercise while other team mates run a lap around the field.   Switch until all team mates have done the exercise.   Then move to a different sandbag.

  • Drag 90# bag as far as possible
  • 60# sandbag toss
  • 40# walking lunges
  • 40# overhead carry

Get into 2 teams for a modified dora with the 90# bag and the 80# bag (two 40# bags tied together)

1 pax drags the sand bag to midfield and back while rest of team completes the following

100 merkins

300 CDD

400 squats

Mosey to AO

MARY

ring of fire

40# curls x 10, hold a squat (Omaha to doing squats)

40# oh press, bbs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be careful to keep open communication with your kids about technology.    Even if your child doesn’t have access to social media and the internet their friends might and they are still being exposed to the bad stuff.

MOLESKIN:
Wall ball’s father and mayberry’s M

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lucky #7

THE SCENE: 20’s & cold, thankfully no wind.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • SSH x 20 (4ct)
  • Squats x 10 (4ct)

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

Dealers choice:

  • Tank – LBC x 41
  • Junk – Hello Dolly x 20
  • Mayberry – Reverse Cowgirl x 20ish – too much laughing to count

COUNT-OFF & NAME-O-RAMA
10 HIMs:  Tank, Junk, Mayberry, Frosty, I-Beam, BlueCross, ToeBox, Abacus, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

The Parable of the Sower — Luke 8:4-15

 4 While a large crowd was gathering and people were coming to Jesus from town after town, he told this parable: 5 “A farmer went out to sow his seed. As he was scattering the seed, some fell along the path; it was trampled on, and the birds ate it up. 6 Some fell on rocky ground, and when it came up, the plants withered because they had no moisture. 7 Other seed fell among thorns, which grew up with it and choked the plants. 8 Still other seed fell on good soil. It came up and yielded a crop, a hundred times more than was sown.” When he said this, he called out, “Whoever has ears to hear, let them hear.” 9 His disciples asked him what this parable meant. 10 He said, “The knowledge of the secrets of the kingdom of God has been given to you, but to others I speak in parables, so that, “ ‘though seeing, they may not see; though hearing, they may not understand.’a 11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

Jesus is clearly talking about man’s response to His call for salvation, which is an entire discussion unto itself.  This morning I focused on the current state of our hearts, particularly verse 14.  If I’m honest, a lot of times I feel like the seed from verse 14 – that which gets distracted and lulled by the American culture.   We have so much in our country that we are often fooled into thinking we are self-sufficient rather than dependent on Christ.  Protect your heart against this way of thinking.

MOLESKIN:

ANNOUNCEMENTS:
Collecting gift cards for the Mend House.  Tank will be collecting them this week.