F3 Knoxville

Tag: Mayberry

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.

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.

STRONGER TOGETHER

THE SCENE: Clear skies with temperature of about 39˚F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Windmill x 7 (4CT), Baby arm circles (forward & reverse) x 10(IC), Tempo squat x 7, merkins 7 (4CT), cherry picker X 5 (4CT)

THA-THANG:
1/2 mile Indian run

At soccer field (REPEAT 3 times):

  • Indian bear-crawl along long side of soccer field (audible length to avoid exhaustion).
  • Mosey across short side
  • 5 burpees at corner, mosey to midfield then 5 CDD, mosey to other corner then 5 merkins
  • Mosey along short side, repeat.

11s on the hill

  • Bottom: Imperial walkers (4CT)
  • Top: box cutters

Mosey to 2nd soccer field. Dora 1-2-3 inspired rep. with battle buddy running to midfield and doing 1 burpee

  • 100 Bobby Hurleys
  • 100 Lunges (2CT)
  • 300 Flutter kicks (single CT)

MARY:
Run back to AO with a minute to spare for one Guantanamo round
COUNT-OFF & NAME-O-RAMA

11 HIMs got stronger together (1 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

“Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.”

A reflection on my 1st year in F3. I’ve become stronger physically but more so mentally. Through the good days and the bad days it is important to surround yourself with people who will push you to get better, will be honest with you and will encourage you. Let us strive to be such people for others as well.
MOLESKIN:
Potentially we had the longest Indian run of all time
ANNOUNCEMENTS:
N/A

Cherry Popped (VQ)

THE SCENE: Great 50 degree weather. Dry

WARM-O-RAMA:
25 x SSH and 8 x Cherry Pickers
THA-THANG:
Six stations. When finished with one run to the next. Repeat until time is up. Ran close to 3 miles

  • 10 Burpees
  • 25 Tri-dips
  • Cone to cone bear crawl merkins
  • 15 Bobby Hurleys
  • 15 Carolina dry docks
  • 10 Box cutters

MARY:
Burpees. Run to to station 2 for tri-dips. Back to AO for more burpees and then BBS.
COUNT-OFF & NAME-O-RAMA
14 HIMS out at The Dog Pound. Junk, Mayberry, Gibbler, Scooter, Bartman, Tweet-E, Bowflex, Tank, I-Beam, Pepper, Snitch, Abacus, Detention, Toe Box

CIRCLE OF TRUST/BOM:
You are either growing or dying. Stepping outside your comfort zone is key to discovering your passion, accomplishing your goals and finding happiness. Start with small steps to get out of your comfort zone to keep growing. “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” Abraham Maslow

MOLESKIN:
Thanks for the encouragement through my first Q. Felt good to get it out of the way.