F3 Knoxville

Tag: Noggin

Lumberjack’s birthday Q

THE SCENE: Pleasant and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 (or 10 b/c ESPY can’t count) each of the following

-SSH

-Cherry pickers

-Tempo squats

THA-THANG:
Mosey around the AO to get the blood pumping

-Arrive at the tennis courts where we found two super-sized CMU’s and two nerf guns. Two PAX at at time shoot a nerf gun and carry super-sized CMU to retrieve bullet. 9 burpees once you arrive.

The rest of the PAX reps 9 of the following until its their turn:

-Merkins

-CMU Squats

-Elf on the shelf

-Hand release Merkins

MARY:
PAX roulette, 9 reps of everything
COUNT-OFF & NAME-O-RAMA
Hellbender, Hundo, Drifter, Noggin, Scout Master, Smokey, Limbo, Postpone, Sleepy, Lumberjack, Peach, Swerve, Nair, ESPY
CIRCLE OF TRUST/BOM:
Lumberjack gave the BOM: you don’t have to first to be the best, just do your best!
MOLESKIN:
Prayer for Hammy and Woodschack to heal up and return to the gloom soon!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

28 Years Young

THE SCENE: 35 degrees with slush and rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x10 IC
LB Arm Circles x12 IC (forward and backward)
THA-THANG:
28 reps of each exercise at each cone (5 total cones). Rinse and repeat! Everyone finished at least one loop and most finished two. Exercises are below:

Cone #1 (at the grinder)
CMU Curl, Press, Tri
Goblet Squats
Flutter Kicks Holding CMU (4 count)
Cone #2 (end of troll bridge)
Dry Docks
Iron Mikes (Single Count)
BBS
Cone #3 (Halfway to road)
Side tri rises
Jump Squats
Boxcutters IC
Cone #4 (At the road)
BURPEES!
Cone #5 (Start of Sidewalk)
Bear Crawl 2 light poles

MARY:
Little Baby Crunches OYO for about 20 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
12 men this morning including a 2.0.
CIRCLE OF TRUST/BOM:
Looking back at the last 28 years, I started thinking a lot about words vs. action. Benjamin Franklin said “Well done is always better than well said” and that speaks volumes to me. No famous speech is famous just because of the words, but because of the action the speaker took or inspired others to take. Words mean nothing, actions mean something, and words along with actions mean everything.
MOLESKIN:

ANNOUNCEMENTS:

02/11: Bombshelter

THE SCENE: Cozy day for February, with some lite fo drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping jacks, arm circles, and a mozey
THA-THANG:

  • Merkins
  • Squat jumps
  • Shoulder taps
  • Peter parkers
  • Burpees
  • Curls
  • Rows
  • Toe taps
  • Swings
  • Thrusters
  • Lunge jumps

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
10% better every day!

ANNOUNCEMENTS:

Work like it’s up to you

THE SCENE: A cold but clear morning at the bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

arm circlesx10
THA-THANG:

100 repetitions of each of the following. When a rest is needed, run to opposite end of grinder and back. When complete with list, over head carry CMU across grinder with a 3 burpee penalty each time you put it down. Rinse and repeat as needed

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

MARY:
Not much time left, but LBCs until time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lt. Col. George Russel Barber was a chaplain who landed on the beaches of Normandy on DDay. He ended up getting stuck to where he couldn’t scale the wall in front of him and had to dig a fox hole to shelter himself from enemy fire. When asked about it, he said:

”I prayed as if everything depended on the Lord, and I dug as if everything was up to me. The Lord and I got that foxhole pretty deep”

 

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

mmhmm…

THE SCENE: Wind and some bits of snow here and there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, 10 tempo merkins IC, 10 tempo squats IC

Warmup lap around the parking lot: butt kicks on first side, high knees on second side, stretch lunge half way on third side, jog and big daddy arm circles on second half of third side, sprint fourth side

THA-THANG:
mmhmm… start at baseline with 5 reps, next line 10, 15, then 20. Bear crawl between each line. Jog to the end for 5 pull-ups. Jog back. 20, 15, 10, and 5, crab walk between each line. Then start on the next exercise.

mmhmm stands for:

  • Merkins
  • Monkey humpers (single count)
  • Hammers (4 count)
  • Mountain Climbers (4 count)
  • Mountain Man Poopers (i.e. TN rocking chair)

If you finish all 5 rounds, repeat the warmup lap until the six catches up, or time is up.

Note: check the exicon. They really are called Mountain Man Poopers….

MARY:
20 Hello Dolly IC, 10 side tri rise on each side OYO, 10 Aqua Man IC

CIRCLE OF TRUST/BOM:
How many men can break a CMU? Most if not all. A chimp could break one if it wanted. How man men can build a CMU? Fewer. How many men can restore a brocken CMU to full strength when it has been broken? Even fewer. It is easy to break things. Our relationships can be broken by harsh words or neglect. Our faith can be broken in the same way if we let it. But you men got up early to build up your bodies. Keep that going throughout the day. Build up your relationships. Build up your faith. It is the harder, but better way. How much more precious is it that our God restores our brokenness? Let us image Him today and be builders and restorers.

ANNOUNCEMENTS:
Blood Drive on Friday. Check the slack for more details. CSAUP at lakeshore park on Saturday Morning. Beer Ruck on Saturday night.