F3 Knoxville

Tag: Peach

Sunday School on a Tuesday Morning

THE SCENE: 37 degrees, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Tempo squat IC x 10

Tempo merkin IC x 10

THA-THANG:
PAX grabbed a CMU and headed to church parking lot. Pick a battle buddy and 1 person completes exercise count as follows below as other buddy runs to end of parking lot, returns and bears crawls to first median/ crawl bear back to start. Running buddy picks up exercise count. Rinse and repeat until all rep counts completed.

200 squats

200 CMU swings

200 OH press

200 merkins

100 blockees (no one got here)

PAX moseyed back to grinder with CMU.

MARY:
Hold the iron cross LBACs forward/ reverse IC x 10

Protractor game around PAX hold for 5 count until recover.

COUNT-OFF & NAME-O-RAMA
13 HIMs, 2 2.0s, 1 FNG
CIRCLE OF TRUST/BOM:
Been fartsacking a lot lately both with my fitness and with relationships/ being diligent in my faith.

“Don’t talk about it, be about it.” – Goggins

If I am to label myself a Christian, I am meant to put in the work every day. Consistency is key. Live into the Word and act on it daily.

MOLESKIN:
1 John 2:4 “He that says I know him, and keepeth not his commandments, is a liar, and the truth is not in him.”

ANNOUNCEMENTS:
CSAUP upcoming on 1/30/20.

Weary and Heavy Laden

  1. THE SCENE: Mid 30s and breezy with some snow flurries in the air
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH IC

20 Good Mornings IC

LBACs 10 T-up, 10 T-down

Mosey to see the layout

THA-THANG:
Carrying your favorite CMU, run/jog/walk/trudge/crawl the south loop of path from the Grinder around to the Troll Bridge and back to the Grinder, stopping to complete exercises at marked locations.  Complete as many laps as possible in the allotted time, start over if you reach Beast Mode.

1st Stop: MERKINS/SQUATS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

2nd Stop: WW2s/ALGORE

10/HOLD 20 COUNT LAP 1

20/HOLD 30 COUNT LAP 2

30/HOLD 40 COUNT LAP 3

20/HOLD 30 COUNT LAP 4

10/HOLD 20 COUNT LAP 5

3rd Stop: CMU BENT ROWS/DRY DOCKS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

4th Stop: 2 CT MTN CLIMBERS/CMU CURLS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

5th Stop: 5 X BLOCKEES ON THE GRINDER each lap

MARY:
20 x Flutter Kicks IC

20 2 Ct Heel Taps OYO

10 Cherry Pickers IC

Mosey a full lap of AO (because rookie)

Pidgeon Pose stretch hold for 20 each leg

30 Butterfly Sit-ups OYO (WW2 with butterfly down south)

10 4 Ct Plank Ups IC

10 4 Ct Shoulder Taps IC

COUNT-OFF & NAME-O-RAMA
One FNG joined the HIMs today, welcome to Spurt (Jesse Cartegena)!
CIRCLE OF TRUST/BOM:
Times are strange and life can be bewildering.  Some may relate when I say I’ve felt weighed down and tired lately.  Jesus said “Come to me all who are weary and heavy laden, and I will give you rest…” and “My yoke is easy and my burden is light.”  Consider that he was a carpenter, and one task he probably engaged was to make yokes for livestock.  Unbalanced weight makes the work hard and painful (like running with a CMU on your shoulders or in your arms).  When the weight is distributed on a well-fitted yoke (like a ruck or weight vest), the burden feels lighter and the work seems easier in comparison to the unbalanced load.  We men are made to carry burdens, to carry our brothers and family with us through good times and bad times, to lead with integrity.  Jesus will make the load bearable for each of us, when we submit to him and let him fit the yoke properly.
MOLESKIN:
ANNOUNCEMENTS:
Blood Drive at Lakeshore on 29 Jan

CSAUP at Lakeshore on 30 Jan

MWF 0530 OTBs at Sandy Springs (AKA Cougar Valley) in preparation for Arsenal AO kickoff in March

Moses is working on a Beer Ruck around Maryville, details to follow

A Frozen Foggy Bear’s Playground – OTB

THE SCENE: Freezing fog and 24 degrees, the perfect bear weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15.
  • LBAC X 10 forwards and backwards.
  • Cherry pickers x 5.

THA-THANG:

 Round 1 – Each pair of exercises takes place at each corner of the court.  Bear crawl to each new corner.

– 10 Hand-release merkins, 10 dips – Corner 1.

– 10 BBS, 10 jump squats – Corner 2.

– 10 Burpees, 10 WW2’s – Corner 3.

– 10 Iron Squats, 10 flutter kicks (4ct)- Corner 4.

– Run to the closest playground, and bear crawl around the set. Go down any slide you can find, and then run back for more fun.

-Round 2

– 20 Hand-release merkins, 20 dips.

– 20 BBS, 20 Jump squats.

– 20 Burpees, 20 WW2’s.

– 20 Iron squats, 20 flutter kicks (4ct)

– Run to the closest playground, bear crawl around the equipment, and go down a slide. Come back for pain.

– Round 3 – The Frozen Grizzly round.

– 30 Dry docks, 30 Bobby Hurleys.

– 30 ankle taps, 30 shoulder taps.

– 30 BBS, 30 side straddle hops (4 ct.)

– 30 Imperial squat walkers, 30 monkey-humpers.

-If additional rounds needed, go back to the Frozen Grizzly round, and add 10 reps.

MARY:

  • LBC’s x 20
  • Tempo Merkins x 8
  • LBC’s X 20
  • SSH’s x 10

 

COUNT-OFF & NAME-O-RAMA
8 HIMs enjoyed the playground of the average bear.
CIRCLE OF TRUST/BOM:
Reflected on the story of Nehemiah.  Two big takeaways: 1) If you are doing your faith right, there will be resistance and you will make some enemies.  2) We need to remember who we are fight for, and who our Great Ally is.  If you are on the Lord’s side, you can lose a battle, but you never lose the war.  We win through 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.

The Bomb Shelter

THE SCENE: Lower 30’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

20 LBAC

10 Cherry Pickers

THA-THANG:

  • Run 1 lap in Parking Lot
  • 5 Burpees
  • 10 Merkins
  • 10 Air Squats
  • Run 2 laps in Parking Lot
  • 10 Burpees
  • 20 Merkins
  • 20 Air Squats
  • Run 3 laps in Parking Lot
  • 15 Burpees
  • 30 Merkins
  • 30 Air Squats
  • Run 4 laps in Parking Lot
  • 20 Burpees
  • 40 Merkins
  • 40 Air Squats
  • you see the pattern, continue until I call Recover

MARY:
20 Big Boy Sit-ups

40 LBC

Cash out Mountain Climbers
COUNT-OFF & NAME-O-RAMA
16 strong including 1 FNG
CIRCLE OF TRUST/BOM:
Some attributes of being a good leader at your workplace.
MOLESKIN:
Great Job!
ANNOUNCEMENTS:
NA

Sandy Springs OTB 1/8

THE SCENE: Cold, wet gloom at Sandy Springs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH while each HIM took a free throw. For each miss, 5 burpees
THA-THANG:
Paired up, 1 partner performed below exercises while other bear crawl/crawl bear to/from half court on basket ball court. Audible to run around basketball court mid workout. No CMUs at OTB, but Q provided 45 and 35lb weight plates

  • 50 coin flips
  • 100 Merkins
  • 200 plate squats
  • 300 monkey humpers
  • 200 bent over rows
  • 100 plate press
  • 50 burpees

MARY:
Shoulder tapsx15 in cadence
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:
“The next right thing”

Unashamedly inspired by Frozen 2 and the song “The Next Right Thing.” When things are overwhelming and sometimes over-stressful, sometimes it can be hard to stick to what is right. But each step in the right direction is important

Take a step, step again

Its all that I can do

The next right thing

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