F3 Knoxville

Tag: Moses

Don’t forget your legs on the way out

THE SCENE: A chilly 30ish? degrees, Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10 IC
  • SSH x 20 IC
  • Worst Merkin Ever x 5 OYO
  • Tempo Squats x 15 IC
  • Baby Arm Circles Forward x 15 IC
  • Baby Arm Circles Backwards x 15 IC

THA-THANG:

  • 10 squats IC, sprint across lot, 2 burpees, sprint back
  • 20 squats IC, sprint across lot, 4 burpees, sprint back
  • 30 squats IC, sprint across lot, 6 burpees, sprint back
  • 40 squats IC, sprint across lot, 8 burpees, sprint back

Mosey around park ~0.8miles with Q says (simon says) at random – drop down, plank, hot feet, burpee, continue mosey (about 10 times)

7’s on the Grinder! – CMU curl/press/tri, lunge to bathrooms, merkins, lunge back

MARY:

  • Protractor
  • American Hammer x 15 IC
  • Flutter kicks x 30 IC

COUNT-OFF & NAME-O-RAMA
PAX Count 14
CIRCLE OF TRUST/BOM:
Jeremiah 31:2 — “The people who survived the sword found grace in the wilderness.”

Many of us face struggles frequently whether it be financial, work life, home life, etc, that makes us stumble or scared to move forward. If we can be persistent and push through our problems, we’ll always be rewarded in the end. Sometimes God tests our faith or wants to see how we’ll push through a problem to see what kind of person we are, and its our job to get through that test. He will reward us with grace in the end.
MOLESKIN:

ANNOUNCEMENTS:

SoKno event for Operation Enduring Warrior at 6pm(?) Wednesday

Birdearners

THE SCENE: 32 and frosty! Just right.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x30 IC
Cossack Squat IC x8 each leg
TN Rocking Chairs x15 IC
Pickle Pusher Merkins x10 IC
Monkey Humpers 4ct x20 IC
LBAC x20 each way IC
Sundials 4ct x15 each leg IC
Pickle Pounders 4ct x20 IC

THA-THANG:
Throw off everything that hinders

Mosey to the hill between tennis courts and baseball field for 7’s (audibled from 11’s): Burpees and Squat-tuck-jumps.  Bernie up the hill, bear crawl down.

Mosey down the road around the outside of the ball field and back up to the Scrapyard for 1:5 ratio pull-ups to dips. Start with 1 pull-up, 5 dips all the way to 5 pull-ups, 25 dips.

Partner leg pushdowns x25 (each partner)

Crab walk all the way across the Grinder from the Scrapyard to the Pavalon, half-way forward, half-way backward.

  • 15 box jumps
  • 10 decline merkins (feet on the bench)
  • 10 box jumps
  • 5 decline merins (feet on the table top)
  • 5 box jumps
  • 10 Carolina Dry Docks

Regroup at the AO

MARY:

  • Flutter Kicks x20 IC
  • Slutter kicks x15 IC
  • Row Your Boat x5 times thru song

COUNT-OFF & NAME-O-RAMA
11 PAX including 1 FNG: Travis Selkins – Spook! In town from DC, visiting FIL and BIL (Hammy and I-Beam)
CIRCLE OF TRUST/BOM:
Of course, today is Thanksgiving Day.  You’re going to hear a lot about being thankful for all of the blessings and good things in your life.  But just like the beatdown often sucks, hard times and difficulties come in life. It’s often hard to recognize as you’re in the middle of it, but Romans says that God works all things together for the good of those that love Him.  The first thing James says after his greeting is that we should count it joy when we encounter trials and hard times because it develops our faith.  So I encourage you as you think of the good things and give thanks, take time to look back at the tough things.  Look at how God has strengthened and grown you through those and give thanks for the tough things in your life.
MOLESKIN:
Today’s beatdown was like roasting a turkey without putting foil on the drumsticks…. Legs were done and burnt way too early!
ANNOUNCEMENTS:
Holiday coffeteria at SBUX!

The Wilderness Express

THE SCENE: Another oddly clear and warm November morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20x IC Tick-Tock Hops
5x IC Torso Twists
20x IC Standing Jackknife
10x IC Cherry Pickers
20x IC Imperial Walker Squats
20x IC Slow Squats
Al Gore 30secs

THA-THANG:
A running tour of the park with various stops. ALL ABOARD!!!

  1. Snake Hops
  2. Frog Jumps / Inchworm Merks / Ape Shuffle
  3. 40x V-Ups
  4. 40x Star Jumps
  5. 40x IC Mtn Climbers
  6. 40x IC Flutter Kicks
  7. Sandbag passing recovery
  8. Lunges to next stop
  9. Rev Bear Crawl up the hill!
  10. 20x Chin-ups

MARY:
At the Grinder/Scrapyard:
10x Bench Jumps
Bernie Sanders across the court
Grape Vine down the road
10x Incline Merks
Rinse and Repeat

Ring of fire Merks and 45 degrees

COUNT-OFF & NAME-O-RAMA
11:

  • Snorkel, Butterfingers, Pinnocchio, Moses, Wall Ball, Fins, Umbro, Iceman, Flash, FNG (Urkel)

CIRCLE OF TRUST/BOM:
With Thanksgiving coming up, thinking about being thankful. A big part of that is remembering the things God has done to bring us to where we are now. Remembering how God has used good and bad times to make us stronger and draw us closer to Him. Take some time today to reflect on those times and see how God used them to make you better and lean on Him more.

ANNOUNCEMENTS:
Some guys are going out to the big event in Chattanooga

I didn’t know you could do that much with a CMU

THE SCENE: The Bomb Shelter, 38 cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20
Merkins x10
Cherry Pickers x5

W/CMUs
Curl,press,tri x 5
Mary Catherine’s x 5
Goblet Squats x5

THA-THANG:

Trail of Tears-
6 Cones set up along the trail
Mosey with CMU up trail
At each cone, do
Squats, Curl-Press-Tris, Mary Catherine’s
Qty marked at cones (5,10,15,20)….slight alteration at 15 and 20*

Mosey back to Grinder
Partner up:
Partner one does 60 yd farmer walk while partner does exercise switching on return. Total of 100 Merkins , 200 squat jumps.

Circle up:
“The wave” do the wave by clean and pressing CMU overhead. Repeat till the wave looks smooth!

5 diamond mercians

MARY:
Circle of pain: Sit on CMU leg lifts while one runs around pressing down on legs. Boat/Canoe
COUNT-OFF & NAME-O-RAMA

Slugger, Pinocchio, FNG (The Flash), Drifter, Mr. Rogers, Snorkle, Moses, Iceman, Butterfingers, Fins, Tank (QIC)

CIRCLE OF TRUST/BOM:

The new testament specifically says love one another 15 separate times. John 13:34 says “so now I am giving you a new commandment, love each other just as I have loved you…This will show the world that you are my disciples.”

Billy Graham :”Yes, the Bible certainly tells us to love others, even if they aren’t very lovable! But what does it mean to love others? All too often, I’m afraid, we confuse liking someone with loving them”…. “And this isn’t necessarily wrong, as far as it goes; a husband (for example) should genuinely like his wife and enjoy being in her company.”

But….”Does this mean we can’t love someone who’s difficult to like? No, it doesn’t, not if we understand the kind of love God has for us. God loves us not because we’re perfect, or even likeable, because we aren’t. We fall far short of what He wants us to be, yet the Bible says He still loves us. And unlike our love for others, His love means He always wants what’s best for us, although we don’t deserve it.

This is the way God wants us to love others — by seeking what’s best for them. No, (some people) may not be likeable, but have you ever asked God to change (them)? Have you ever gone out of your way to show love for (them), even if (they) don’t deserve it? Open your heart and life to Christ’s transforming love. Then remember: “We love because he first loved us” (1 John 4:19).

MOLESKIN:
PAX was a little quiet this morning but then again it’s my first time on Q st the Bomb Shelter. I enjoyed getting to meet the guys better there and they have an excellent group of men. A great AO too!
ANNOUNCEMENTS:
Mentor workout on Dec 3rd st Maynard Elementary.

Make it 11

THE SCENE: 50ish and calm….perfect weather

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 11
  • 4ct Merkins IC x 11
  • Cherry Pickers
  • This/that stretch
  • 5 burpees OYO

THA-THANG:

  1.  Giant concrete blocks
    • 11 box jumps
    • 11 decline merkins
    • rinse/repeat x 3
  2. Handrail
    • 11 easy ups
    • 11 squat jumps
    • rinse/repeat x 3
  3. Parking lot stairs
    • Backward bear crawl up stairs
    • Run to handicap parking sign and do 11 merkins
    • rinse/repeat x 3
  4. Bermuda Triangle
    • Start at first island with 11 Thrust Merkins
    • Run to 2nd island and do 11 Squats
    • Run up Dawn Wall and do 11 Smurfjacks
    • Rinse/repeat x 3

MARY:

  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
5 PAX including 1 FNG:   Moses, Woodstock (FNG), Bueller, Scrum, Bartman

CIRCLE OF TRUST/BOM:
Adverstity.   We all deal with it in some form or fashion.  The question is how are you, as a man, going to handle it?  Will it defeat you or will you defeat it?  We usually don’t see adversity coming, so it often lands the first punch…..the trick is to not let it defeat you and be ready to lean in and punch back even harder.

MOLESKIN:
Today is my son’s 11th birthday…..thus all the 11 counts.   Had to cut the workout short by about 10 minutes so that I could make it home in time to open presents with him.  Thanks to the PAX for being flexible this morning.  We crammed a lot of work into a short amount of time today!

ANNOUNCEMENTS:
2.0 workout scheduled for 12/3.   Tank has the details.