F3 Knoxville

Tag: Pinocchio

Baseball at the Bombshelter

THE SCENE: Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherrypickers
-10 OHC
-15 Big boys
-20 SSH
THA-THANG:
-1 mile-ish mosey with PAX roulette mixed in, 10 reps of whatever is called out

-Head to baseball field, PAX lines up at home plate, burpees while you wait your turn.
-Sprint between bases.
-10 WW2s at first base
-20 Monkeyhumpers at second base
-30 Merkins at third base
-40 Squats at home plate

-Run one outfield lap after first inning, two after the second and so on… Most got 4 1/2 innings in.

MARY:
Flutter kicks, LBC’s and a plank

COUNT-OFF & NAME-O-RAMA
Taco, Umro, Pinnocchio, Ma’am, Hammy, Fins, Moses, Napster, Postpone, Avocado, Drifter, Arnold, Espy

CIRCLE OF TRUST/BOM:
Convergence this weekend at the Bomb Shelter, if you haven’t been to an F3 convergence they are awesome!
MOLESKIN:

ANNOUNCEMENTS:
Rosters for the Bomb Shelter baseball team will be posted next week!

Crumpet Repeats

THE SCENE: Balmy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop

Cherry Pickers

Little baby arm circles

Grab a CMU and mosey to Mt Crumpet

THA-THANG:

  • 10 Burpees
  • Sprint up Crumpet
  • 25 CMU Bent Rows
  • Sprint up Crumpet
  • 25 CMU Tricep presses
  • Sprint up Crumpet
  • 25 CMU Curls
  • Sprint up Crumpet
  • 10 Imperial Squat Walkers
  • Sprint up Crumpet
  • Take a lap around the pond

 

  • Rinse and Repeat

MARY:
1 minute flutter kick with CMU presses
COUNT-OFF & NAME-O-RAMA

8 pax including one FNG (Double Tap)

CIRCLE OF TRUST/BOM:
Talked about struggles and how they sharpen us. Shared the video “Good” from Jocko Willink.

Cards on Crumpet

  • THE SCENE: Hot and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSHx15
  • Windmills
  • Tempo Squats
  • Tempo Merkins
  • THA-THANG:
    Mosey to Mt. Crumpet with a CMU
  • Deck of Cards: Burpies, Thrusters, WW2 Sit Ups, Monkey Humpers
  • Cards 2-7:Run halfway up Crumpet and do that number of Merkins
  • 8-10 and facecards: 10 reps of respective exercises
  • 2 Jokers: Run all the way up Mt Crumpet and do 10 Iron Squats (Iron Mike+squat)
  • (We made it through about 46 cards)

MARY: 

  • Step Through Planks, IC
  • Bridge, Hand to Toe, IC
  • Box Cutters x20
  • LBCs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are often overwhelmed with the feeling that we need to “win” in life but are repeatedly frustrated with things out of our control (like pandemics and hurricanes).  A verse from one of my favorite songs at church reminds me of the truth: “The Lamb has overcome, the Lamb has overcome. The battle is done and the victory is won. The Lamb has overcome.” Christ has already won the battle for us. He has won the ultimate victory against our ultimate enemy (sin and death)! We are called to trust him and be faithful, not victorious.

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

My kids planned this beatdown

THE SCENE: pleasant, oppressive humidity was noticeably absent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherrypickers
-10 WW2’s
-15 Big boys
-20 Sprinter sit-ups
-If you finish ahead of pax, LBC’s
THA-THANG:

-Indian run with CMU to Duck pond

-50 merkins upon arrival.
-Run a lap. lunging 1/2 the boardwalk.

-Inch worm merkins for 15 parking spaces.
-Run a lap, lunging 1/2 the boardwalk.

-50 SSH

-Run a lap, lunging 1/2 the boardwalk.

-Plank until 6 is up

MARY:

merkins, flutter kicks, etc

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get out there and talk to others about F3. Don’t make this something you just do in the gloom and then don’t talk about, I promise there is someone you know that needs the positivity that F3 forces into our lives
MOLESKIN:
2 PAX went down on the Indian run, great to see everyone stop and care for them, wishing a speedy revocery to Rivers and Veep!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death by DORA-cide

THE SCENE: Wow, mid 60s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Arm Circles
THA-THANG:

Burpee Dora-cide:

P1 adding up reps of exercises below while P2 suicides the 4 cones doing increasing reps of Burpees each cone.

200 Merkins

200 WW2s

200 Squats

200 Dancing Bear

200 Lunges each leg

MARY:
20 Sprinter Sit-ups and 20 4-ct Bottle Touches.
COUNT-OFF & NAME-O-RAMA
19 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
Those that completed and were on par with partner did roughly 100 reps of everything and probably more Burpees than that. Merkins and Dancing Bear combined with Burpees equals risk of face-plant.
ANNOUNCEMENTS: