F3 Knoxville

Tag: Moses

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Self Dora

THE SCENE: Beautiful morning at bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

cherry pickers x5
THA-THANG:
100 reps of each of the following at the grinder. When a rest is needed for the pt, run to troll bridge and back

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Shoulder tapsx15, hello dollyx15, heel tapsx40, cash out with LBCs
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“They” is the most dangerous word in the English language. We are all one people, more alike than not alike
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hundo’s Hundred

THE SCENE: Muggy, but beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 x SSH

Little baby arm circles 10 forward and 10 back

Mosey around tennis courts with a stop for 10 Merkins

THA-THANG:
Grab a Battle Buddy.  One person runs to the Troll Bridge and pays the Troll 5 burpees then runs back.  The other person is working through the exercises below.  They alternate turns and add their reps together.  All exercises are a cumulative 100 before moving to the next.

  • CMU Swings
  • Alpos
  • Big Boy Sit Ups
  • Monkey Humpers
  • Shoulder Taps (2 ct)
  • CMU Curls
  • Dips
  • Flutter Kicks (2 ct)

MARY:
Protractor, Flutter Kicks, and Little Baby Crunches for time.
COUNT-OFF & NAME-O-RAMA
Welcome FNG “Tightspot” and 2.0 Lumberjack.
CIRCLE OF TRUST/BOM:
I heard someone say once that you are the average of your 5 closest friends.  I thought that was an odd thing to say, but I thought about my life.  I saw where when I was younger and associated with people who maybe didn’t always do the right things or acted selfishly I started to gravitate toward acting that way.  When I associated with people who tried to live the right way I started to gravitate that direction.  So my point is to be intentional with who you spend your time with because it will influence you.  F3 is a good place to start.
MOLESKIN:
Prayer requests taken and lifted up for our F3 brothers in the armed forces and for health and healing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drop and give me 25

THE SCENE: You’d think water would evaporate, but nope… so it rained but not from the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 cherry pickers, 10 LBAC forward, 10 backward,
THA-THANG:
Around the Greenway, stopping at each sign, drop and give me Merkins, BBS, Iron Mikes

Reps: 25, then 20, 15, 10, 10, 15, 20

Part 2: AMRAP of…

  • 5 pullups
  • 5 bench jump overs
  • 5 lines of bear crawl
  • 10 smerf jacks
  • Run back to start

MARY:
Crunch-o-rama: 30 crunches, 30 bicycle, 30 prayer crunches, 15 gas pumps
COUNT-OFF & NAME-O-RAMA
9 including one 2.0
CIRCLE OF TRUST/BOM:
Men are known for having only 2 emotions: anger and sadness. Obviously, we are meant to have more emotional depth than that, so let’s look at the Bible for any examples. Our Lord, Jesus, is a great example of righteous anger. Anger not motivated by hate, but by justice. In America, we are known to be observers over actors. As men, we need to act when we see injustice. We need to get angry and do something about the wrongs done to others. With sadness, our Lord, Jesus, is again the perfect example. When Lazarus, His friend, died, Jesus wept. We can find solice in the fact that our King felt the same that we do over loss. We need to be able to express that and lean on one another in those times of sorrow.
MOLESKIN:

ANNOUNCEMENTS:

Beasiscuit

THE SCENE: Chilly with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Just a quick 10 SSH cause Moses had to start the mumblechatter right off the bat
THA-THANG:
Jog over to the track to do an opposite version of the seabiscuit.

The 3 exercises were Merkins, Flutter Kicks (2ct), and Squats. Instead of increasing the number of laps to run between each round of exercises… you keep the lap the same but increase the number of reps

  • Round 1 – 10 merkins, 20 flutter kicks (2ct), 30 Squats —-> Run a lap
  • Round 2 – 20 merkins, 30 flutter kicks (2ct), 40 Squats —-> Run a lap
  • Round 3 – 30 merkins, 40 flutter kicks (2ct), 50 Squats —-> Run a lap
  • Round 4 – 40 merkins, 50 flutter kicks (2ct), 60 Squats —-> Run a lap
  • Then work your way back down for the rest of the rounds

MARY:

  • Hello Dolly x15 IC
  • V-ups x15 IC
  • Situps x15 OYO
  • Protractors

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
“True humility is not thinking less of yourself; it is thinking of yourself less”
MOLESKIN:
Don’t be that guy that hoards gas!
ANNOUNCEMENTS: