F3 Knoxville

Tag: Moses

Ladder of Fun

THE SCENE: A nice Fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, and a little of this and a little of that
THA-THANG:
Ladder of sorts.  We used several locations at the park.

  • Started with 10 CMU thrusters and ran to location 2
  • 20 merkins run to location 3
  • 30 CMU curls run to station 4
  • 40 dips run back to station 3
  • 30 CMU curls run to station 2
  • 20 merkins run to station 1
  • 10 CMU thrusters
  • From here on out we did the same order with reps but someone different called out the exercise

MARY:
We did BB sit-ups, box cutters, hello Dollys and LBC
COUNT-OFF & NAME-O-RAMA
8 got the work in with 1 being an FNG named Bait
CIRCLE OF TRUST/BOM:
What’s your priorities?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

strong and courageous

THE SCENE: 62 Degrees and quiet at the park
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(10) Side Straddle Hops (IC)
(5) Stretching Inch Worm Merkins (OYO)
(5) Tempo Pulse Squat (IC)
(3) Around the World Merkins (OYO)
(5) Groiners (IC)
THA-THANG:

Pax begin with (20) Groiners and run to the next cone

*Roll the Dice*

  • If Even number:
    • Complete (10) Dimond, Regular, and Wide Merkins
    • Continue to next cone on track
  • If Odd Number:
    • Complete (15) V-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track

If Even Number was Rolled and after you completed the merkins run to the next cone:

  • Burpee Broad Jump to next cone
  • (20) BBS – Run to next cone

*Roll the Dice*

  • Even number
    • Complete (20) Feet on fence decline merkins
    • Continue on track
  • Odd
    • Complete (20) WWII Sit-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track
  • If Even Number was Rolled and after you completed the Decline Merkins run to the next cone:
  • (5) Around the world merkins – Run to next cone
  • Start Over and Continue for Time

MARY:
30 Sec Plank
COUNT-OFF & NAME-O-RAMA
4 Men Put in the Work this Morning with a Special Appearance Mr. Rogers just walking through the neighborhood.
CIRCLE OF TRUST/BOM:
Many people think that prosperity and success come from having power, influential personal contacts, and a relentless desire to get ahead. But the strategy for gaining prosperity that God taught Joshua goes against such criteria. He said that to succeed Joshua must (1) be strong and courageous because the task ahead would not be easy, (2) obey God’s law, and (3) constantly read and study the book of the law – God’s Word. To be successful, follow God’s words to Joshua. You may not succeed by the world’s standards, but you will be a success in God’s eyes – and his opinion is most important.
MOLESKIN:
Joshua 1:5-9 No one will be able to stand against you all the days of your life. As i was with Moses, so i will be with you; i will never leave you nor forsake you. Be strong and courageous, because you will lead these people to inherit the land i swore to their ancestors to give them. Be strong and very courageous. Be careful to obey all the law my servant Moses gave you; do not turn from it to the right or to the left, that you may be successful wherever you go. Keep this book of the law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. Have i not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

ANNOUNCEMENTS:

Long Legged Ladder

THE SCENE: Plenty of gloom to go around
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20; Tempo Squats x10; Walking Lunges across basketball court and back
THA-THANG:
Mosey to the Gravel Pit to start the ladder. Work your way up stopping to do exercises and then back down.

  • First Rung: Gravel Pit, Bonnie Blair x10
  • Second Rung: Road, Imperial Squat Walker (4-ct) x20
  • Third Rung: Pavilion, Box Jumps x30
  • Fourth Rung: Top of Blind Man’s Hill, Imperial Squat Walkers (4-ct) x40
  • Fifth Rung: Up hill to stop sign, Bonnie Blair x50

MARY:
PAX roulette for some ab exercises
COUNT-OFF & NAME-O-RAMA
8 HIMs climbed the ladder
CIRCLE OF TRUST/BOM:
Been out the last week and a half as my kids had COVID. God used that time to show me what I was taking for granted. First was F3, I wouldn’t work out or be who I am if it weren’t for the men of F3. Second was my kids. My girls are 3 and 7 and sometimes I would get annoyed about someone always wanting to sit on my lap or play some crazy game that was made up as we go along. That was until I couldn’t. The night my 7 year of was in tears because she couldn’t hug me really showed how much I take for granted. What are you taking for granted? Ask God to reveal that to you.
MOLESKIN:
Prayers for Walt in the loss of his grandmother and Smuggler’s coworker that has been going through some difficult times.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9/11

THE SCENE: Mid upper 50s to begin.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC (11)
Windmills IC (9)
Tempo Squats IC (11)

THA-THANG:
START with: 2001 Meter Run
Then Rinse and Repeat the following:

  • 11 Box Jumps
  • 11 CMU Thrusters
  • 11 Pull-ups
  • 11 CMU Ground to Overhead Press
  • 11 Handstand Push-ups
  • 11 CMU Swings
  • 11 Toes-to-Bar
  • 11 Single Leg RDL (ea. leg)
  • 11 Blockies
  • Run .40 Mile Loop

MARY:
PAX Roulette:

  • CMU Overhead Flutter Kicks
  • CMU BBS
  • Shoulder Taps

COUNT-OFF & NAME-O-RAMA
6 Pax
CIRCLE OF TRUST/BOM:
You are capable of far more than you realize. It’s that simple and has to start with realizing this statement as true. You can, and you will.
MOLESKIN:

ANNOUNCEMENTS:

Murder Wheel

THE SCENE: Its warm and humid. every single day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up mosey around grindstone loop. Squats and lunges when the Q felt like it.
THA-THANG:
Thang 1- Redrum

We used the large hump. Pax murder bunnyup hill to cone at top. 10 blockies at top. Rifle Carry down to start and repeat. We went for time around 10 min. Moses and Pinnioncio had the joy of doing this with sandbags. Hopefully they remember their blocks next time.

Thang 2- wheel of misfortune. – we used the grindstone and cut down the distance from center to cones.

Pax sarts with one lap around the loop that was run for warm up.

Start at middle of GS. 10 Thrusters, carry to first cone. 6 cones located on edge of GS. 25 reps of exereices at each cone. Once pax completed reps rifle carry block back to center and start over with 10 thrusters and go to next cone. all pax started at 1.

  1.  Decline Merkins
  2. Blockies
  3. Weighted Squats
  4. CMU Swings
  5. Block Press
  6. Alpos

Once pax finished a full cycle, run another loop and repeat.

MARY:
no time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be afraid to open up to those around you and show your weakness. As a man we must be willing to share what we struggle with.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.