F3 Knoxville

Tag: Napster

FNQ

THE SCENE: Pre-Hurricanish  Approx. 72 F

WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Krumpet

THA-THANG:
At Mt. Krumpet

At the base – 5 Bur-bees, 20 Merkins, 20 BB setups

Sprint to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bernie to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bear Crawl to top of Krumpet, Jog back

Mosey to Grinder and divide into 3 teams

Sprint to Station #1

10 pullups

20 Decline Merkins

20 Box Jumps

Sprint to Station #2

20 CMU Curls

20 CMU Presses

20 CMU Goblet Squats

Sprint to Station #3         5

20 inclined Merkins

20 Step ups each leg

20 Dips

Repeat circuit and if a team catches any group on station they do Bur-bees until that team is done.

MARY:

Flutter kicks X 15

Box Cutters X 15

COUNT-OFF & NAME-O-RAMA
18 Strong one FNG, AO is growing!

CIRCLE OF TRUST/BOM:

Six Ethics of Life

  • Before you Pray – Believe

It means not lose sight of the true meaning of worship and prayer.  To many people treat church as a form of entertainment not a means to improve one’s faith and relationship with God.

  • Before you Speak – Listen

To me it is especially important to listen, especially when the conversation is confrontational.  Try to listen to the issue before allowing emotion to take over.

  • Before you Spend – Earn

Avoid burdensome dept or burrowing from others if possible. For me this is not leaving beyond your means.

  • Before you Write – Think

Never write anything you wouldn’t want your mother to read.  Be careful with what you say on social media. Things never go away.

  • Before you Quit – Try

I think we have all got this one.  We wouldn’t be here if we didn’t.

  • Before you Die – Live

Don’t forget to spend time with your friends, family, take time to doing things you enjoy!

Feeling Lazy ?

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC, imperial walkers, imp squat walkers, merkins, monkey humpers , all 15-20 IC
THA-THANG:

Partner Up for Lazy Doras (no running)

Lazy Doras

100 merkins -One partner does 10 reps while the other planks, then switch

200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground

300 squats-P1 25 squats while P2 holds Al Gore

super 11s

1 cmu curl, 1 cmu triceps extension  over head , 2 cmu curl , 2 tri extension overhead , keep going till you get to 11 reps of each

11s, 1 big boy sit up , beat crawl 15 yards, 10 body builders , lunge back , 2 big boys, best crawl 9 body builders, etc…. until done

MARY:
Hello dolly x10 ic

slutter kicks x 10 ic

lbc x 10 ic

alterbatikg superman x 20 ic

madonnas x 10 ic
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
Success doesn’t come from what you do occasionally but what you do consistently
MOLESKIN:
Simplt put, be comsistent in everything you do. Keep pushing, keep coming out to F3, keep reaching out to sad clowns!  Keep on keeping on!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9s and 11s

THE SCENE: Most excellent 67 n clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

plank x10 ic

squats x10 ic

mr spectacular x3 oyo

Superman opposite appendage raises x10 ic
THA-THANG:
In honor of 9/11 we did 9s and 11s!

  • 9s , one side of the grinder burpees, run to the other and do Superman appendages, just like 11s but 9s. 8 burps , 1 SP… 7 burps -2 sP…. you get it …
  • 11s,
  • 10 cones to suicide and 1 mr spectacular, 9 suicides , 2 mr spectacular until you end up with 1 cone suicide and 10 mr spectacular….
  • since we are Americans, we added 20 AMERICAN HAMMERS , each time we finished a full suicide

MARY:
LBCx20 ic

lazy boys for 1 minute
COUNT-OFF & NAME-O-RAMA
18 hims including Tank in a business suit !
CIRCLE OF TRUST/BOM:

You haven’t tested your limits unless your try something you can’t do. Go out and try it, whatever it may be.

The best day is today 

Because yesterday is gone and tomorrow is not guaranteed

Above were quoted by LAZ , the guy that puts on the Barkley marathon
MOLESKIN:
Yep, I got a little emotional this morning when reading the quoted above, why? Well, just thinking about living life to its fullest and taking advantage of the present. Several men deal with some pretty heavy stuff right now , Bumblebee being one of those men . Though I don’t know him , really at all, I still think about him and his family as well as other men and their families. I pray and wish the best for ALL and hope we can all live it up, have no regrets, and reject passivity !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

35

THE SCENE: Probably about 70. Nice.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Arm Circles Front/Back x 10 each
  • Tempo Merkins x 10
  • Tempo Squats x 10

Indian run outer loop of park

THA-THANG:

Mosey to grassy area near Pav.

Slugger Special:

6 cones 20 yards apart. Do exercise with stated reps at each cone then sprint to the next. After last cone, bear crawl back 60 yards then jog it back to start. Repeat.

  • Cone 1 – Burpees x 10
  • Cone 2 – Jump Knee Tucks x 15
  • Cone 3 – Dry Docks x 20
  • Cone 4 – Merkins x 25
  • Cone 5 – Squats x 30
  • Cone 6 – Leg Lifts x 35

MARY:
2 rounds of the following:

  • V-Ups x 10 on 4 count
  • Side Crunch Left/Right x 10 each on 4 count
  • Superman for 10 seconds x 5

COUNT-OFF & NAME-O-RAMA
14 men got better today. Sharky was there but couldn’t find a tag.

CIRCLE OF TRUST/BOM:
I am at my fittest in my life at 35. I couldn’t hang out here with these men in the shape I was 10 years ago. I was a defensive tackle in HS and a powerlifter. I found my first year of college that my body did not need as much fuel as before and I cut out sodas. I lost 70 lbs in about 6 months. My point is, you are never too old to make the little lifestyle changes to be the fittest you have ever been. Fitter, happier, more productive. 😉
MOLESKIN:
Football field was all locked up so no staph infections from the turf!
ANNOUNCEMENTS:
Keep Bumblebee’s lady in your prayer.

Sept 4 Bomb Shelter

THE SCENE: Warm, dry, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quarter mile run. Arm swings. Squat tutorial with 10 slow count followed by 15 on a 4 count. 10 hand-release Merkins.

THA-THANG:
#1

5 pullups

10 Thrusters

15 Swings

7 minute AMRAP

#2 Dora

Partner A: Farmer carry (CMU x2)

Partner B: Merkins

Total 100

 

Partner A: Over head walk (CMU x 1)

Partner B: Goblet Squat

Total 200

 

Partner A: Lunge with CMU-lunge down, walk back

Partner B: 6 inch leg lifts (4 count)

Total 300

#3 Finished with 5 minute AMRAP (same as before)

MARY:
1 minute of Leg lift ABCs

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:

Two words I like and one I don’t:

Agreements, Posture, and Personality

 

Agreements:

Dan Allender says that an agreement agreeing with or engaging with the lies that we hear.  Typically these agreements are caused by a wound that we have received.

“This is how I live given then harm I have suffered.”

 

Some examples include:

“This is as good as it gets” Maybe that’s in your marriage, kids, job, etc

 

“If you only knew the things I have done, then you wouldn’t love me, like me, etc” “How could I ever really be forgiven” The result is that we withhold ourselves, we protect ourselves, ultimately making ourselves, our pain, our shortcomings our center and living out of those places rather than centering our lives around Christ

 

“I am in charge of my happiness, my choices, my life; its all up to me” We must fight against this life being all about ourselves. What it looks like: I am annoyed when my wife asks me to change a diaper because I think I need 5 minutes peace. Basically, I am at a deficit if I don’t get what I think I need and I get back to zero when I do. Instead of, the posture of ‘I will be provided for’.

 

“The more I do and/or the better I do, the more I’m worth.  I do therefore I am.” “If I live a certain way, I will be blessed.” “I perform, therefore I am loved.”

Instead of, something has been done for me that I could not do for myself.  Where I could not get what I need, God made a way and provided for me. This allows me to live free and in a different way. This is a posture. This is the intended posture made possible by Christ.

 

Many times we blame ‘personality’ for our relational blunders.  We excuse ourselves or others because of their ‘personality’ when in fact it is our posture towards the world, ourselves or God that causes us to respond in the ways that we do.

 

Consider your agreements this week, what is the truth and what are the lies you are believing.  Consider your posture toward yourself, others, and God.

MOLESKIN:
ANNOUNCEMENTS:
Welcome FNG: Hooch