F3 Knoxville

Tag: JustFlys

No legs

THE SCENE: Perfect weather for a no legs beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins, overhead claps
THA-THANG:
Stations arranged around the grinder, rotate every 2 mins and run the apex loop

Beatdown stations

-merkins

-arm twists w bricks

-power u w bricks

-dry docks

-curls w CMU

-tricep raises w CMU

-inchworm merkins

-lawn mower pulls

MARY:
More non-leg work with bricks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Phil. 4, 6-7 How often are we anxious without going to the Lord with prayer and supplication? If we do he promises us peace that pases understanding.
MOLESKIN:

Avocado returns to Egypt on Saturday, safe travels brother!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sally, Cards, and CMUs

THE SCENE: 50’s and perfect Gloom weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this.

Little of that.

Windmills x 10.

CMU Overhead press to “Bring Sally up,” halfway through, we switched to full CMU thrusters.

THA-THANG:
The Pax picked up their blocks of woe and we moseyed to the fountain. From there, we split into 1 and 2. One representative from each group drew cards for the high card. Whoever won, ran the loop. Whoever lost, farmer carried two CMU’s one whole loop and called out exercises for the other pax to do. Crowd favorites were as follows…

  • Burpees
  • WWII’s
  • Dry Docks
  • T-Merkins
  • Flutter kicks.

MARY:
WWII’s for time.
COUNT-OFF & NAME-O-RAMA
Swerve, Webelo, Scoutmaster, NailedIt, JustFlys, Nailed It, RadioShack, Grouch, Toad, Avocado, KY.
CIRCLE OF TRUST/BOM:
Selections from Judges 16.
MOLESKIN:
The thrust of what I talked about is the fact that Samson acted like an idiot with Delilah. He knew this woman did not have his best interest at heart, and still continued in his relationship to her after multiple times where she proved untrustworthy. I think Samson did that because he relied on himself and his strength to get out of his trouble. However, once he revealed his heart to Delilah, Judges 16:20 records some of the most frightening words in Scripture, “But he did not know that the Lord had left him.” To be honest, I think we all have a little Samson inside of us. We think we can master or control or lives. Many times that will evidence itself in how we think we have sin under control. We sometimes live like we can play with sin and never get hurt. I encouraged us all to be quick to repent and find forgiveness because sin bites, kills, and separates.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F3

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers and weighted squares to the Sally song
THA thang

Cones arranged on the grinder to spell out F3, work your way through them and run a lap

5 Burpees

Inchworm to next stop

-10 4 ct flutter kicks

Lunge

-15 Merkins

Lunge

-20 Somethings 

high knees

-25 Big Boys

-30 curls

 

MARY:
Heavy squats and Salisong plus some ab work to round out the morning
COUNT-OFF & NAME-O-RAMA
9 regular pax and Azimuth fro DC area
CIRCLE OF TRUST/BOM:
Strength is a mindset before it’s a muscle. What are you doing to feed a proper mindset today?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Farmer Carry Dancing Dora

THE SCENE: A cool morning 40s/50s. No wind at all. The Flags were looking a little sad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 cherry pickers, 6 piano keys, and a Drifter Soccer Warm-up lap (butt kicks, high knees, etc.)
THA-THANG:
Partner Up. One partner farmer carries 2 CMUs to the far end of the Grinder and back. The other alternates between 2 exercises, 20 reps at a time. Switch to 2 new exercises each time the song switches.

  • Squats and Dips
  • Iron Mikes (single ct) and Merkins
  • Good Mornings and Big Boy Situps
  • Pax Roulette for 2 new ones each time.
  • Rinse and Repeat

MARY:
10 Peter Parkers, 20 box cutters, 20 Superman Swims

COUNT-OFF & NAME-O-RAMA
12 PAX. Way to beat that Fartsack gentalmen

CIRCLE OF TRUST/BOM:
Very simple. Just listen. (set a timer for 1 minute to listen quietly). If you’re anything like me, that silence can feel really awkward and it is tempting to fill it up with unimportant jabber. But as leaders, we need to lean into that uncomfortable silence and be available for the people around us. So lead through listening with your family, your work mates, and your neighbors.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Need a couple more guys to commit to helping establish a 2 day a week AO out in Seymour. Talk to Rep Sleepy if you’re interested.

Also, breakfast at drifters will likely be postponed due to family vacation and Easter. So look for it later in the month.

Do Hard Things

THE SCENE: About 60 and really quite lovely

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Little of this, Little of that, Michael Phelps, SSH x10

THA-THANG:
Mosey to top of Butter Billy for Butter Billy’s B-yramid:

  • 5 Burpees
  • 5 Burpees, 10 Boxcutters
  • 5 Burpees, 10 Boxcutters, 15 Bobby Hurleys
  • 10 Boxcutters, 15 Bobby Hurleys
  • 15 Bobby Hurleys

Mosey to the top of Mt. Crumpet for Kraken Around the Christmas Tree: 5 cones, do 5 Merkins, 5 Big Boys, 5 Squats then run around the loop and to the next cone, increase rep count by 5 each time to 25.

Mosey to the church parking lot for Catch Me If You Can: Partner up, partner A Bernies around parking lot while partner B does 3 Burpees then runs to catch up. Switch and continue making the loop. (We did about four loops)

MARY:
Circle of Pain: Jog in place and pass burpees around circle, increased to 3

Big Boys x20; Flutter Kicks x20; Overhead Claps x60

Another round of Circle of Pain then LBCs for time

COUNT-OFF & NAME-O-RAMA
Welcome to JustFlys’s 2.0, Pedals

CIRCLE OF TRUST/BOM:

Do Hard Things

All of today’s beatdown was inspired by the CSAUP from a few weeks ago. It was hard to do but in the end very rewarding. I think that is often the truth. When we do hard things we reap the best rewards. This can be something physically challenging like a CSAUP but it also applies to other parts of our lives. We have to be willing to step out and take risks to grow. Maybe that means committing to reading the Bible daily because you don’t like to read anyway. Maybe that means taking that new job or position that will push you to grow. Maybe that means stepping into a leadership position within an organization. Maybe it means treating your wife like Ephesians 5:25 says:

“Husbands, love your wives, as Christ loved the church and gave himself up for her,”

‭‭Whatever it is seek out the hard because that is where we find the greatest growth.

I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

— Frank Lloyd Wright

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Breakfast at Drifter’s will be delayed in April due to his family traveling; Flag hand off coming in April as well; Keep eye on Slack for more info