F3 Knoxville

Tag: Moses

Baptism: What Are You Waiting 4?

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

  • Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
  • Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
  • Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
  • Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1:  C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50,  C4 Pickle Pounders x 50.  Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance.  I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters.  i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team.  if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders.  Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch

Dora No Bueno

THE SCENE: 55ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm Circles x10 IC (each direction)
  • Merkins x10 IC (4 count)
  • Cherry Pickers x10 IC
  • Sprint down and back across the parking lot

THA-THANG:
The Triple Dora

  • Round 1 —– 100 Merkins, 200 BBS, 300 Squats – Partner farmer carries CMU’s
  • Round 2 —– 100 CMU Swings, 200 OH Press, 300 Curls – Partner does Bear Crawl down and back
  • Round 3 —– 100 V-ups, 200 Squat Jumps, 300 Shoulder Taps – Partner sprints down and back

MARY:

  • 30 BBS OYO
  • 50 LBC’s OYO
  • 1 minute plank

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
“When the snows fall and the white winds blow, the lone wolf dies but the pack survies.”

Life is really rough to get through by yourself. Learn to trust in the people around you and use each other to get through hard times. Don’t shut yourself in and take on the burden of the world on your own. F3 is an extremely great group of men that you can always call on for help. Use each other to get better, that’s what we’re here for.

MOLESKIN:

ANNOUNCEMENTS:

WAMB

THE SCENE: 55 degrees and drizzly
F3 WELCOME & DISCLAIMER

yup

WARM-O-RAMA:
25 SSH IC

10 Monkey Humpers IC

15 Mountain Climbers IC

At Parking Lot:

Jog to curb; do 10 Air Squats OYO, jog back

Bernie to curb; do 10 Merkins OYO, Bernie back

Sprint to curb; do 10 BBS, sprint back
THA-THANG:
W.A.M.B.

Pair up with Battle Buddy

Wheelbarrow halfway down The Grinder

20 Air Squats, swap Wheelbarrow positions and finish to other half of Grinder

Run down path to street

20 Merkins

Run back to Pavillion

20 BBS

Complete 5 Laps

11’s

10 Star Jacks at Pavilion end of Grinder

Bernie full length of Grinder

1 Burpee

MARY:
5 Burpies

25 Flutter Kcks IC

Protractor into ABC’s until time ran out
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Self Responsibility and Accountibility is what I’ve been working on to continue the growth that F3 and my fellow HIM have inspired in myself.  Focusing on not “Finger Pointing” and placing blame on others and instead accepting responsibility for what happens around me and how I react to those situations. Challenging myself to assume responsibility is difficult but continued discipline allows for a healthy habit to develop.

 

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

Iron Meets The Hulk

THE SCENE: Beautiful Morning with a Little Gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grinder Work
    • Mosey to 5 Merkins
    • Mosey to 10 Tempo Squats
    • Millennial Run to 5 Burpees
    • Millennial Run to 10 Froggie Hops
    • Bernie Sanders to 15 CrossFit Big Boys
    • Bernie Sanders to 10 Bobby Hurley’s

THA-THANG:

  • Mosey the Greenway & Battle Buddy with Someone of Similar Speed
    • 10 Hill Sprints with Decreasing Burpees at the top.
    • 1st Hill Sprint – 10 Burpees
    • 2nd Hill Sprint – 9 Burpees
    • 3rd Hill Sprint – 8 Burpees
    • Complete 10th Sprint – 1 Burpee and Continue Mosey to Rock Pile
  • At the Rock Pile – Find a Rock for Each Hand:
    • Iron Hulks (1:4 Merkins and Push Press) Worked up to 5 Merkins and 20 Push Press (IC!!!)
    • V-Ups (OYOx10)
    • Overhead Squats (OYOx15)
    • CrossFit Big Boys (OYOx20)
    • Side Straddle ROCK Hops (ICx20)
    • Iron Hulks (1:4 Merkins and Push Press) Worked down from 5 Merkins and 20 Push Press (Single Count!)
  • Mosey Greenway Back to Grinder for Lazy Dora:
    • 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
    • 100 Ankle Touches (P1 does 10 while P2 holds 6″; 200 total for group)
    • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

MARY:

COUNT-OFF & NAME-O-RAMA
10 Pax!
CIRCLE OF TRUST/BOM:
You don’t know what you have; until it’s gone!  Shared a little about a few things that I have gone through in the past month.  My GR1 was stolen and recovered, but the feelings attached to that bag were unknown until this occurred. The loss of our dog, and all the difficult and frustrating times in his last couple years or life and how all that looks on the other side…I would do it all over again!
MOLESKIN:

ANNOUNCEMENTS:

Merkin Madness

THE SCENE: about 40 and light rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20

TN Rocking Chair x 15

Merkins x 10

Burpee x 5

THA-THANG:

Do next leg exercise by pavalon then do next chest exercise by scrapyard then run down the stairs and back up the path to the pavalon.

Scrapyard:

Merkin X 20

Derkin x 20

Ranger Merkin x 20

Side to side Merkin x 20

Wide fly Merkin x 20

Pavalon:

Alt side Lunge x 20

Split squat x 20

Jump squat x 20

Calf raise squat x 20

Iron mikes x 20

MARY:

BBS 20-1

Heels to heavens 20-1

COUNT-OFF & NAME-O-RAMA
15 men including FNG Peekaboo! Our boy MIB who got named at the Asylum convergence came back out too. Backup killing it with the EHs.

CIRCLE OF TRUST/BOM:
Talked about dark days to come, but there is a light at the end.
MOLESKIN:
We did about 2 rounds of the thang and then started the 20-1. Got down 3-4 rounds and took a lap. Did a few more rounds after that.
ANNOUNCEMENTS:
MAARC fun ruck on April 20. 12pm at Target in Maryville. About a mile each way. Patches are $20.