F3 Knoxville

Tag: Mayberry

2.0 Star Wars Q

  • Scene: sunny and hot

Welcome and Disclaimer 

Warm-o-rama

IC Imeperial Walkers

IC Han Solo Squats

IC SS droid hops

IC Boba Fett bends

The THANG

Speeder bike mosey alternating with

Down R2D2s

Jabba Merkins

Chewbacca crunches

Storm Trooper hangs

Vader chase, kids are “it”

Vader chase, dads are “it”  x2

Speeder bike mosey back to the starting point

Blaster Ball (formerly known as dodgeball)

BOMBS AWAY!!!  (Water balloon fight)

Name-o-rama

BOKids

God give us strength to do anything.  Even when times are tough or we are having a bad day God is always with us pushing us forward.  God watches over us and protects.

“I can do all things through Christ who gives me strength” Philippians 4:13

 

 

 

UF3 Championship: The Comeback

The scene: 55 degrees and absolutely perfect outside
 
F3 Welcome and Disclaimer
Warm-o-Rama:
Mosey around the outhouse
5 jump squats with knees up
20 seconds of air punches L/R combos
10 seconds of girl fight arm windmills
5 sprawls
5 knockdowns w/one hand getup
Get loose with the Billionaire shuffle
Tha Thang:
Slow Mosey w/CMU in two lines 10 feet apart to boats. At each command, sprawl to the ground do 5 merkins on CMU and 5 overhead presses
At boat area do high knees with consecutive sprawls and “knock downs” with one hand get ups on command
Mosey w/CMU down dock trail to bottom of steps. Wagon wheel with side shuffle till 6 catches 10 count, mosey w/CMU to top of restaurant lot. Alternating time with CMU overhead.
At restaurant lot, wagon wheel w/CMU till 6 catches up 10 presses, 10 curls, 10 triceps w/CMU
The Octagon:
8 stations
1)Grappling: bear crawl to center cone and back x2
2) Boxing: 10 left/right combos then burpee x10
3) Jujitsu: 10 BBS roll to 10 merkins repeat 3 times
4) Muy Thai: high knee while holding CMU 20 on 3-count
5)Karate: 20 front kicks each leg
6) wrestling: CMU get ups (start w/CMU on chest)..get up x10
7) judo: “throws” take CMU from shoulder height to the ground 10x each shoulder
8) kickboxing: 10 karate kids (or front kick) and 10 side kicks each leg
Run around Octagon after completing station w/o CMU then pick up CMU and move to next station.
Mosey w/CMU Back to AO doing sprawls w/5 mericans and 5 presses w/CMU
MARY:
Jacares (lizard walks)
CMU V -holds
Flutter kicks
Pickle pounders
BOM: Getting back up
The parable of the sower
“Others, like seed sown on rocky places, hear the word and at once receive it with joy. But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away.”
‭‭Mark‬ ‭4:16-17‬ ‭
Persecution, strife, pain, struggle and trials in our lives will come. So what do we do? Will we wither away or will we dig in with our roots?
James 1:2-3 says
“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.”
Push through Physically and mentally with faith in our God who strengthens us. Pray. Read his word, lean on your brothers and do not give up.
Our Championship Belt is waiting on us in heaven!
Moleskin:
Great work by the PAX today, I saw some men pushing themselves to get better.  Here is some F3 math for you…
17 men + a large Octagon shape + moaning and grunting + CMUs + private parking lot= cops being called
Who better to diffuse the situation than Mayberry!

Merkin Madness

Scene:  59, clear and beautiful

Welcome and Disclaimer

Warm-o-Rama

10 IC 4ct BAC

10 IC 4ct Michael Phelps

10 IC Confused Penguin

Little bit o’this, and a little bit o’ that

The THANG

5 rounds of Merkin Madness

10 diamond, 10 normal, 10 wide and Dead Bugs for rest (that’s one round)

Mosey to the boats and battle buddy up with someone you have not partnered with before. If one partner finishes before the other he matches reps until the second buddy finishes

5 light poles of 10 SSH, and 10 Merkins

5 light poles of 10 Turkish Getups, and 10 Spider-Man Merkins

5 light poles of 10 4ct Freddie Mercury, and 10 Lizard Walks

5 light poles of 10 squats, and 10 CDDs

5 light poles 10 Merkins of you choice

Ab-O-Rama

Mayberry Macerena

Floor Wipers

Reverse Crunch

Count-o-Rama

Name-o-Rama

BOM

Take a knee.  When we get knocked down, when we go through struggles and when we hit a wall what do we do, we take a knee.  We take a knee not because we are weak but because at that time we take it to Jesus.  And then we get up, no matter what we get up and we keep moving forward.

But when we can’t get up on our own?  We as men are usually told asking for help is a sign of weakness.  I don’t believe that, I think not asking for help when you need it is the sign of weakness.  A true HIM knows he can’t do everything on his own and there is a time when he needs is Father in Heaven, and his friends.  Jesus said in John 15:12-14 “My command is this, love each other.  Greater love has no one than this: to lay down one’s life for their friends.  You are my friends if you do what I command”

There is no doubt that Jesus paid the ultimate debt and gave his life for us, and I don’t think he meant for us to just give up our lives for our friends.  But it does mean we need to make sacrifices and give up our time, talent, treasures, etc, in order to be with a friend in need and left them up.  I think we can all think of a friend who might need a hand.  I encourage each of you to send them a message, give them a call, take them to lunch, and help them stand up and keep moving forward.

Prayer request for Manhattan and his family as the deal with the loss of his father-in-law.

And prayers for Bartman’s daugher, his family, and him as they prepare for his daughter’s surgery on Thursday.

FNG Hunt

The Scene:
52°F and calm, the moon looked eerie shining through the thin clouds

F3 Welcome & Disclaimer

Warm-O-Rama:
Imperial Walkers x20 (IC)
Air Jump Rope (OYO 30sec)
Mosey around parking lot (2 laps)
Arm Circles x10 each (IC)
Baby forward
Baby backward

The Thang:
Indian Run- the long way around to the Sophomore

At the Sophomore, circuit training
Merkins x15
Flutter Kicks x15
Squats x15
Burpees x10
Mosey to the court yard

11s in the long court yard
Dry docks
BBS
Wall sits (until everyone was done with the 11s)

Count-O-Rama

Name-o-Rama

COT/BOM
This is Holy Week
Luke 24: 2- 7
Rest in the work Jesus did, be reminded of his love for you, and look to reflect his love to the people around you

Mole Skin
We still did not locate the elusive Hardin Valley FNG, but the guys pressed on boldly. We put in 2.9 miles and got better together.

Mosey to Dora

THE SCENE: 42 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops x 20 IC
  • Sumo Squats x 15 IC
  • Burpees x 5

THA-THANG:

Mosey to boat parking lot
Dora’s – light pole to light pole
Find a Battle Buddy
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Planks when complete

Mosey one lap around boat parking to driveway hill
Yo-levens (courtesy of F3-Swamp Rabbit)
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……
Planks when complete
Mosey back to parking lot

MARY:

BBS x 20 IC

Flutter kicks x 20 IC

Hello Dolly’s x 20 IC

Heels to sky x 20 IC

COUNT-OFF & NAME-O-RAMA
1 FNG – FrankNBeans
CIRCLE OF TRUST/BOM:

1 John 1:5 – 2:2 says we should walk in light and admit our sins.  If we admit our sins doesn’t that admit weakness?  What happens when we struggle, have a fight with our wives, get frustrated with our children, have a bad day at work?  Who do we turn too?  How do you attempt to justify the struggle to yourself?  Do you attempt to be better by improving yourself?  

John reminds us to confess our sins and our “advocate” Christ will cleanse us from all unrighteousness.  This my brothers is self-submission.

Goal – “give what God wants from me”

Focus – “changing my heart”

Center of Dependency – “God and His Holy Spirit”

Outcome – “Life”

ANNOUNCEMENTS:
F3 Davidson – PAXs wife struck and kills by by garage truck. Left behind 4 2.0’s.