Rainbow – Page 73 – F3 Knoxville

3/23/18 Asylum Beatdown

March 23, 2018 Code Brown

THE SCENE: 30 and clear, the spring grass shimmers with a light frosting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Tie-fighter 10 each arm, Cherry Pickers, Al Gore squat Jumps, Couple laps around the lot and some merkins and starfish stretches
THA-THANG:

Peeling the scales off the Dragon

10×10 sets of Merkins, BBS, Squats and CDD up the Dragon with a set at each lightpost.
After ten sets sprint to the top with a x10 threshold burps and recover back to the bottom sweeping the six back to rinse and repeat.
Difficulty progressively added to each group of 5 that finishes the 10×10 first (i.e. back up an additional light post and bear crawl the first two sets)

MARY:
Circle up and bear crawl (backwards, sideways L and R and forward) through set of hello dolly, flutter kick, pickle pounders and iron hammers.
COUNT-OFF & NAME-O-RAMA
plus FNG Chalupa, Doug Jenkins, visiting PAX Roadie, from Charlotte, NC.

CIRCLE OF TRUST/BOM:
Peer Pressure vs. Accountability. Apply God’s law to what you do; not what the world tells you to do. Example: watch The Push on Netflix, a reality show about peer pressure and where it can lead. Example: Dietrich Bonhoeffer during the rise of the Nazi and persecution of the Jews, he did not succumb to peer pressure, rather stayed accountable to God’s law and ultimately died for his actions. Read the Ten Commandment for a great example of a Law to stay accountable.

No Ordinary Men

March 20, 2018 Rainbow

THE SCENE: Cloudy 56 degrees Just a touch of gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out 20 SSH 0n 4 Count, Cherry Pickers x6, Tempo Merkin x10, Temp Squat x10
THA-THANG:
Mosey to the Church

Ring of 20 SSH in cadence, 10 burpees OYO rinse and repeat (5 Rounds)

Mosey to Lower Parking Lot

4 Cone Workout

Cone 1 Squat x20 Mosey or Bear Crawl to Cone 2

Cone 2 Merkin x 20 Mosey or Crab Walk to Cone 3

Cone 3 BB x 20 Mosey or Bear Crawl to Cone 4

Cone 4 Squat Jump X15 Mosey back around to Start-Rinse and Repeat (4 Rounds)

Mosey to Base of Little Hill

Up and Down 3x’s With 1, 2, 3 burpees at top

Back to AO

MARY:
Finish American Hammer’s x20 on 4 count, Hello Dolly’s x20 on 4 Count
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Brought up the movie Dunkirk about how allied forces were surrounded by German forces on the beaches of Dunkirk France in WWII. The solution to save lives of trapped allied soldiers was to use ordinary men and fishing boats to get to stranded troops. It took ordinary men in fishing boats to go across the English Channel to help save lives. It’s the same with us and Christ. He calls us ordinary men to go out and be Christ every day. We may feel ill equipped, but we aren’t. It takes a leap of faith and doing. Ordinary men doing extraordinary things. It’s the same thing Christ looked for in the disciples. Ordinary men willing to not ask questions and just do. Let’s be ordinary men doing extraordinary things!
MOLESKIN:

ANNOUNCEMENTS:

Just another Monday Morning

March 19, 2018 Coolio

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station. Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud. 25 yards. Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times. Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage. Get into the habit of confessing sin to your brothers. Don’t let it build up and fester in your heart. God gives Grace the the humble. 1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a right^b spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q. Call someone to CO-Q.

Getting “Thrashed”

March 12, 2018 Compost

THE SCENE: Cold, wet, and miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Conducted the MARSOC Short Card. The HIMs got a chance to play with Little Boy and Big Boy

30 Push-ups
30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
THA-THANG:
Mosey to the bottom of the hill
10 Fireman Squats
Fireman carry up to the top of the hill
10 Marine merkins and mosey back down
10 Fireman Squats
Buddy Fireman carries you up the hill
10 Marine merkins and mosey back down
10 Fireman Squats
Buddy drag up the hill
10 Marine merkins and mosey back down
10 Fireman Squats
Your Buddy drags you up the hill
10 merkins and mosey to AO

MARY:
Mary was not applicable because all PAX were officially “Thrashed”
COUNT-OFF & NAME-O-RAMA
18 PAX. Slicnut, Umbro, Charmin, Cheatsheet, Rainbow, Petey, Coolio, Frenchie, Fabio, Bunny, Code Brown, Proton, Flanders, Wallball, Fins, Doubtfire, Pluto, Compost
CIRCLE OF TRUST/BOM:
We need each other. Don’t let yourself be isolated by the Enemy. One of the ways the Enemy tries to destroy you is by putting bitterness in your heart towards another Brother or HIM. We have to fight that as men by pressing into the pain of a difficult conversation to reconcile, or by rubbing shoulders with other HIMs when we feel like being a Lone Ranger.
MOLESKIN:
The BOM was taken largely from Wild At Heart by John Eldridge.
ANNOUNCEMENTS:
NA

TCOB

March 7, 2018 Snorkel

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hillbillies x 15 IC
Tempo Diamond Merks x 10
Cherry Pickers x 8
Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

Merkins
Thruster Merks
Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

Peter Parkers x 12 IC
ABCs on Q
Captain Thor 6:24 IC
Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS: