F3 Knoxville

Tag: Moses

GBED: Get Better Everyday

THE SCENE: Warm, clear, 75 degree July morning with high humidity.
F3 WELCOME & DISCLAIMER

Still not a professional…nor a doctor

WARM-O-RAMA:
We started off with 15 SSH, followed by 8 Cherry Pickers, and 20 LBAC. We then moseyed the little loop where we stopped for a few merkins (10) and squats (10)
THA-THANG:
Station 1

  • 15 Thrusters
  • 5 3-count CMU merkins
  • 15 dips
  • Melungin to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 2

  • 10 Body Builders
  • 20 Curls
  • 4-count CMU flutterkicks
  • CMU bear crawl to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 3

  • 10 Mr. Spectaculars
  • 15 CMU bent Rows
  • 10 CMU swings
  • sprint stairs
  • Repeat circuit 3 times, stairs twice
  • Little lap

 

MARY:

We held plank til everyone was reunited, then proceeded to do a merkin circle, where each member did 3 merkins before running around the plank circle. After completion we did the same with 3 burpees. The final 30 seconds was spent doing 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA
16

Avocado, Espy, Hammy, Hellbender, KY, Moses, Napster, Palmetto, Postpone, Snorkel, Swerve, Taco, Tonka, Veep, Woodshack, Tank

CIRCLE OF TRUST/BOM:
Benjamin Disraeli and William Gladstone were two prominent British politicians in the 1800’s, but bitter rivals. A journalist had dinner with both and commented how Disraeli ‘made her feel like the most brilliant woman in all of London’. Disraeli was an effective leader because he possess charisma and could bring out the best in people

‘The greatest good you can do for another is not to just share you riches, but to reveal to him his own’
MOLESKIN:
Due to poor explaining, a select few got extra melungins in. Kudos to them for over achieving!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sanctification at the Bomb Shelter

THE SCENE: 73 degrees, humid as a motha
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-5 Cherrypickers

-10 Merkins/Planks

-15 Big boys

-20 Squat Thrusters with CMU

-Over head resting position/presses with CMU

-Melungeon to the end of the grinder. Melungeon is a lunge with CMU, twist to both sides then shoulder press CMU while in lunge position.

THA-THANG:
Mosey to the Church parking lot

-Melungeon to each parking island where reps increase by 10

-Bodybuilders

-WW2s

-Burpees

-Bicep Curls

-Tricep extension

-Overhead press

MARY:

WW2’s with a CMU, LBCs, etc

COUNT-OFF & NAME-O-RAMA
pinocchio, woodshack, swerve, postpone, coconut, napster, veep, moses, ky, avocado, rivers, nightmare, drifter, fins, taco, hellbender, tank, pigskin, espy
CIRCLE OF TRUST/BOM:
Starve your distractions, feed your focus. Stop spending time on useless distractions that bring you further from your goals.Time can be invested in various things, make sure you invest it in something that provides a return.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

B.S. Perimeter Check

THE SCENE: 70’s and a Sunny Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
Windmills
Tempo Squat
Temp Merkins

THA-THANG:
Take a jog around the BS with Pax roulette ever 4-5 min. Exercises were to cover the full body each time with reps of 10-20-30. We did this in Pax Roulette fashion

  • Round 1
  • 10 Merkins
  • 20 Squats
  • 30 BBS

 

  • Round 2
  • 10 V-ups
  • 20 Ankle Touches
  • 30 Bear Crawl (2ct)

 

  • Round 3 (Educator)
  • 10 Derkins (Burnie up Hill)
  • 20 Iron Cross BBS
  • 30 Monkey Humpers

 

  • Round 4
  • 10 In&Outs
  • 20 Box Jumps
  • 30 Dips

 

  • Round 5 (Mt. Suckmore)
  • 1min Plank
  • 20 American Hammers (2ct) (Burnie up Hill)
  • 30 Squat Jumps

 

  • Round 6
  • 10 Merkins at each post (50 total) on the way back to the AO

    MARY:
    Flutter Kicks
    Capitan Thor’s
    Box Cutters
    LBC Cashout

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
We each shared a little something on our hearts/ minds.
MOLESKIN:
For a complete audible beatdown it was an absolute ISI all the way around. From the comradery of coming up with each round together, the the physical beatdown itself, and the BOM of each HIM sharing something that was fresh on their hearts. It was a truly inspiring experience!
ANNOUNCEMENTS:

Truth

THE SCENE: 76 degrees F, 78% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Cherry Pickers

Run length of the grinder and do one merkin at each concrete joint (every 19 feet for a total of 15)

Return to the Pavilion and do one Bobby Hurley at each concrete joint
THA-THANG:

Everyone grab a numbered CMU and mosey to Mt. Crumpit for a partner workout.  Partner #1 starts the exercises listed below while Partner #2 starts the first ascent of Mt. Crumpit and does the 3 burpees.  Each team is challenged to complete all of the listed exercises.

100 Squat Trusts

200 Bent Rows

100 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

100 Derkins

100 Dips

100 Triceps Extensions

100 Russian Swings

 

Run up Mt. Crumpit to back side of Tree, do 3 Burpees, run back down, and switch with partner

MARY:
No time for Mary.  Returned to AO just as time expired.
COUNT-OFF & NAME-O-RAMA
Total of 14 HIMs
CIRCLE OF TRUST/BOM:
I shared the other magazine/paper clip that I carry in my wallet.  A few weeks ago I shared the one that I have been carrying around for 50+ years.  This one is relatively new; it came from the newspaper in January 1999.

“America first proclaimed its independence on the basis of self-evident truths.  America will remain a beacon of freedom for the world as long as it stands by those moral truths which are the very heart of its historical experience.  And so America:  If you want peace, work for justice.  If you want justice, defend life.  If you want life, embrace truth – truth revealed by God.”              Pope John Paul II, St. Louis, MO  January 1999

Excellent words to ponder.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rep and Run

  • THE SCENE: Cool and Humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 15 SSH
  • Cherry Pickers
  • 10 Tempo T-Merkins
    THA-THANG:
  • Mosey to Waxjob Hill
    • 7’s with a Burnie up the hill each time: Prison Get-ups at the top, V-ups at the bottom
  • Mosey to the Grinder
  • 6 Sets of 2 exercises, 3×15 reps of each exercise per round, Suicide between each round
    • Set 1: Box Jumps and Over-Block-Merkins
    • Set 2: Leg extensions on the bench and Decline Merkins
    • Set 3: Super Skater Jumps and CMU Overhead press
    • Set 4: WW2 Sit-ups and Incline Merkins
    • Set 5 Water-pumps (15 each leg) and 1 arm CMU Rows on the bench
    • Set 6 Squat Jumps and Dips
  • Extra Time: AMRAP
    • 10 Peter Parker
    • 10 Lunges
    • 10 Merkins
    • 10 Squats
    • 10 BBS
    • Run to Troll bridge, 3 burpies
  • MARY:Ring of Fire: Plank and J-Lo’s
    • Banana and Canoe
    • Flutter Kicks
  • CIRCLE OF TRUST/BOM:
    Ps. 119:105 “Your word is a lamp to my feet and a light to my path.” Over the last several months I have greatly dropped off the amount of time I have spent reading the Word. This is just like walking down a dark path/hallway with a flashlight in my pocket but being to lazy or preoccupied with something else to pull it out and use it to know where to go/what to do. God has given us an incredible privilege and blessing of being able to hear Him speak every day, anytime we want to by giving us his Word. Read it and listen to Him!
  • MOLESKIN:.
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.