F3 Knoxville

Tag: Rep Sleepy

Jump and Roll

THE SCENE: 70 degrees and calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SSH IC x20, Cherrypickers IC x10, Tie Fighters IC X10 each leg, mosey around campus

THA-THANG: (Teams of 2)

  • Teammate 1 rolled a dice (dice has preset workouts on it) on a table and performs the workout. If dice falls on the floor during the roll reps are doubled. If the wildcard is rolled the pax must put on a 30lb vest run to the pull up bars, perform 5 pull ups and run back.
  • Teammate 2 is jump roping while teammate 1 performs their exercise
  • Once teammate 1 completes their exercise they run to teammate 2 and they swap positions. Teammate 2 rolls, teammate 1 jumps rope and so on.
  • Continue pattern until recover is called

MARY: Cool down stretching

COUNT-OFF & NAME-O-RAMA: Rep Sleepy, Pennies, Doctor, Cow Patty, Banjo, Dodger, Doppelganger, Shenanigans, Master, Streaker, Austin Clark FNG (Pious)

CIRCLE OF TRUST/BOM: Build habits from the bottom up (Principles from the book Atomic Habits)

MOLESKIN:

ANNOUNCEMENTS:

  • 8/20- 5k or 10k walk/run for Hope Resource Center
  • 9/10 Beer mile at Moses’s house
  • 9/10- Memorial Stair Climb at Lakeshore Park

Wellerman and Monty

THE SCENE: Cool and beautiful day for a beatdown

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Plank, and Shoulder Taps to Wellerman
THA-THANG:
Just for kicks and giggles, we did a short mosey King Arthur style, then set out for our program. 8 stations (one every .1 mile) with five burpees and a different exercise at each station. Got through one round and back to three. While walking back to the flag, Rep Sleepy got us with a jailbreak to finish up!

  1. Air Drama
  2. BBSU
  3. Diamond Merkins
  4. Magic Mikes
  5. Iron Mikes
  6. Dr. W
  7. Crucible Merkins
  8. Bearmuda Triangle

MARY:
None
COUNT-OFF & NAME-O-RAMA
Trousers, Streaker, Halfday, Rep Sleepy, Pennies, Dodger, Cow Patty, Doctor, Outhouse, and Master
CIRCLE OF TRUST/BOM:
Read Acts 28:1-6
MOLESKIN:
How would any of us react if we were sitting around a campfire, and one of us had a viper latch onto their hand!? Paul had faith and peace in this situation because of what had happened previously to the shipwreck. God send a messenger to Paul, letting him know that he would go to Rome and all who were in the boat with him would be saved from the storm. It was on this promise that Paul stood and found peace. We can walk in God’s promises because they belong to us if we are His. We can walk in peace because He is faithful to keep His promises.
ANNOUNCEMENTS:
August 20th is the Hope Resource Center run. Men’s Meating Dinner that evening at 6 as well at Mount Olive Baptist Church in South Knox.

Tri Thang

THE SCENE: Dew in the ground crisp in the air. Also humid because it’s still summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • cherry pickers
  • Good mornings
  • Shoulder taps
  • Rev lung and reach over
  • Grioners

THAG Thang

Thang 1- 6 min or till pax gets to end of PL

Smokey Mountain meltdown

Pax lines up

  • 2 iron mikes
  • Broad jump
  • 2 HR merkins
  • Broad jump
  • Repeat till time or distance covered – HR merkins till the 6 finishes

Thang 2- 20 min

Murder bunny madness

Pax lines up with block

every round starts with 25 curls

-murder bunny to first cone

-2 blockies, 5 Swings

-murder bunny to 2nd cone

-2 blockies, 5 thrusters

  • murder bunny to 3rd cone

-2 blockies, 5 block burpee jump over

  • murder bunny to last cone

Run one lap and come back to block

25 curls

Move back through cones increasing reps on Non blockie exercise by 5 reps

Thang 3- wind sprints with EMOM timer. Started at bottom of incline parking lot. Start with 2 parking spots. Rest till timer goes off. Increase parking spot by 1 each round. We got to 7

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is an amazing organization and we’re are doing incredible things for men and our community. However don’t let F3 and our commitment to it affect our commitment to our most important relationship, the relationship with our M. Keep that relationship forward in your life and identity when you need to sacrifice other commitments to put the time need keep the relationship with our M strong.
MOLESKIN:
ANNOUNCEMENTS:
Race 8/20 MensMeat fellowship 8/20

see Rep Sleepys Slack announcement updates

Prepare for the daily battle

THE SCENE: clear beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm stretched, cherry pickers, smurf Jack’s ×10.
THA-THANG:
Partner workout. One partner works through CMU workout while the other does a 50 yard run and does 5 burpees, 20 merkins, or 20 big boys and runs back. Once the runner gets back they tag out and the other partner does the run. Alternate until time called.

With CMU

  • 200 bent over rows
  • 150 curls
  • 125 Atlas (1 count)
  • 100 big boys with cmu on chest
  • 75 skull crushers
  • 50 pull through marking
  • 25 blockies

If team finishes, start over until time is called.
MARY:
Stretches, LBCs for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all face challenges daily. It’s not if we will, it’s when. Knowing that, we need to intentionally prepare for each day in a way that is God honoring.
MOLESKIN:
Ephesians 6: 10-13
ANNOUNCEMENTS:
Race for Hope on August 20th. Contact Shenanigans for details.  Men’s dinner on August 20th. Contact rep Sleepy for details.

Where’s the Warm Up?

THE SCENE: Dark & Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct x 20, Tempo Merkins 4ct x 10, Imperial Squat Walkers 4ct x 20,

Nair7’s Grinder Hill – WW2’s & Merkins
THA-THANG:
Dora-esque Relay Beat Down @ The basketball court:

5 Stations where Pax rotates 1 à 2, 2 à 3, 3 à 4, 4 à 5, 5 à 1

Station 1-4 are AMRAP stations & Station 5 is the “relay” station with a set #, time, dist., etc of exercise. Note that stations only shift when the previous station members arrive like a relay race.

St1 – Ballerinas / toe squats

St2 – Alabama Ass Kickers

St3 – WW2’s

St4 – Angle Grinders

St5 – Run 2 Laps around the basketball court & relay to station 1.

*Interestingly enough this turned out to be about a 2-minute tabata workout. This might be the Cropdust signature workout 😉

MARY:

Bring Sally Up – Deconstructed Burpee
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:

“To be secure means to isolate and fortify the “I” but it is just the feeling of being an isolated “I” which makes me feel lonely and afraid. In other words, the more security I can get, the more I shall want”. To put it still more plainly; the desire for security and the feeling of insecurity are the same thing. To hold your breath is to lose your breath.” – Alan Watts, The Wisdom of Insecurity
MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

September 10th Beer Mile @ Moses’

Men’s Meating Dinner August 20th 6pm @ MOBC Swerve & Rep. Sleepy’s Church –If you plan to attend let one of them know by Wednesday 8/10 –

Race for Hope 8/20 there is still time to sign up to run or donate: https://runsignup.com/Race/TN/Knoxville/HOPE5K