F3 Knoxville

Tag: Peach

Finish Him!

THE SCENE: 55 clear skies, fall is here
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Set the mood with some pump up jams to be continued during tha thang

SSH IC x 21

Thighmaster IC x 10

monkey humper IC 4ct x 10

OH press IC x 10

THA-THANG:

Mosey with CMU to circular track (somewhat) adjacent to picnic pavilion. 6 stations arranged in circle. Once beeper starts, perform murder bunny around circle. Stop at nearest cone and perform AMRAP for prescribed exercise for 30 seconds. The next movement around the cones was OH lunge with CMU around. Trade off every round between murder bunnies and CMU lunges. Rinse and repeat around circle to pump up jam playlist. Exercise stations as follows:

CMU OH press

Thrusters

Swings

Burpee up and over

Monkey humper

Ground to OH with CMU

 

MARY:
Hold iron cross with LBAC forward and reverse IC x 8
COUNT-OFF & NAME-O-RAMA
7 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
I thought about what I was going to say and the word that kept coming to my mind was PATIENCE. Over the past few years, I have kept a lot close to the vest regarding my own struggles in life. In growing older and joining groups like F3, I’m learning the need to get these things off the chest and have the support of men around me. My wife have been struggling a few years trying to have a child. I often get irked and frustrated when I meet people and they say that I ought to have children at this point in my life. I’ve tried to turn those frustrations over to God as of recently and it has helped me. I pray for Gods timing on matters and realize that it may not align with my own wants. So whether it is meant to happen or not, I will find a purpose for how God wants to use me in the future— child or not. Patience is very difficult for all of us. With whatever you are waiting on/ hoping for/ wanting, I pray that you find the bigger purpose in timing that may or may not go your way.

MOLESKIN:
Tight back after that one!!
ANNOUNCEMENTS:

Rolling the Dice

THE SCENE: Crisp Cool Morning at the Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankenstein, High Knees, But Kicks down and back on the court. Cherry pickers and a Mosey around the pavilion.

THA-THANG:
10 blockies then roll the dice. Do whatever exercise you roll then repeat

1. Run the loop

2. 50 hop Kicks

3. 30 box jumps

4. 50 rows

5. 50 Curls

6. 30 overhead presses

MARY:
Flutter Kicks and Hello Dollys 20 count. LBCs cash out

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Peach, Veep, Moses, Smuggler, Scoutmaster, Webelo, Hot Squat
CIRCLE OF TRUST/BOM:
Short talk about being actively improving and learning, and remembering that no matter how experienced you are, you can improve.
MOLESKIN:

ANNOUNCEMENTS:

Ladder of Fun

THE SCENE: A nice Fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, and a little of this and a little of that
THA-THANG:
Ladder of sorts.  We used several locations at the park.

  • Started with 10 CMU thrusters and ran to location 2
  • 20 merkins run to location 3
  • 30 CMU curls run to station 4
  • 40 dips run back to station 3
  • 30 CMU curls run to station 2
  • 20 merkins run to station 1
  • 10 CMU thrusters
  • From here on out we did the same order with reps but someone different called out the exercise

MARY:
We did BB sit-ups, box cutters, hello Dollys and LBC
COUNT-OFF & NAME-O-RAMA
8 got the work in with 1 being an FNG named Bait
CIRCLE OF TRUST/BOM:
What’s your priorities?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dice roll

THE SCENE: Someone ordered extra gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1/2 mile mosey
THA-THANG:

Partner up. There were two stations, and each partner took turns on the stations. The first was a run from the baseball field to the pavilion and then 15 Merkins. Station 2 started with a dice roll to determine the movement. Exercise then performed from home plate to the outfield grass, 15 big boy sit ups were performed, then repeat the exercise on the way back

  • 1: Bear crawl down, crawl bear back
  • 2: Murder bunny down, resurrection bunny back
  • 3: Walking lunge with CMU
  • 4: Rifle carry
  • 5: Farmer carry
  • 6:inch worm (audibled to stopping at the base for this due to it taking longer)

Whichever partner finished first does burpees until their partner is done and then they switch. repeat as necessary

MARY:
Pax roulette abs
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:
As adult men, having an opportunity to grow and develop fellowship is hard to find. That’s part of why I love F3. The help I received during hardship hill from the Pax made me appreciate this even more
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9/11

THE SCENE: Mid upper 50s to begin.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC (11)
Windmills IC (9)
Tempo Squats IC (11)

THA-THANG:
START with: 2001 Meter Run
Then Rinse and Repeat the following:

  • 11 Box Jumps
  • 11 CMU Thrusters
  • 11 Pull-ups
  • 11 CMU Ground to Overhead Press
  • 11 Handstand Push-ups
  • 11 CMU Swings
  • 11 Toes-to-Bar
  • 11 Single Leg RDL (ea. leg)
  • 11 Blockies
  • Run .40 Mile Loop

MARY:
PAX Roulette:

  • CMU Overhead Flutter Kicks
  • CMU BBS
  • Shoulder Taps

COUNT-OFF & NAME-O-RAMA
6 Pax
CIRCLE OF TRUST/BOM:
You are capable of far more than you realize. It’s that simple and has to start with realizing this statement as true. You can, and you will.
MOLESKIN:

ANNOUNCEMENTS: