Rep Sleepy – Page 10 – F3 Knoxville

Cindy Crawford

August 23, 2022 Doppelganger

THE SCENE: Foggy and chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Mosey, Derricks, Mosey, Alternating Side-Squats, Mosey, Little Baby Arm Circles

THA-THANG:
CINDY CRAWFORD

AMRAP

5 Pullups
10 Merkins
15 Air Squats
20 LBCs
25 Leg Raises

MARY:
Al Gore until time is called.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

James 1:26‭-‬27 NLT

Be careful what you say about others. Don’t judge or assume the worst. Give grace and the benefit of any doubt. God’s ways are not our ways and He may be working in ways you do not understand. Do your part, love others and leave the rest up to Him!

MOLESKIN:
A lively bunch with plenty of chatter that even Cindy Crawford couldn’t render speechless. Also, I have learned that being on Q is not my spiritual gift.

ANNOUNCEMENTS:

9/11 Memorial Stair climb at Asylum on 9/10 at 10am. Talk to @Steam for details.

Beer Mile and 2F event on 9/10 at 5pm. Talk to @Moses (Cody Self) for details.

Be on the lookout for the September Q calendar coming soon. If you haven’t lead yet, then step up and step in the circle. If you haven’t lead in over a month, time to step back up and step in.

F4 at Food City. Wednesdays at 6AM. (Food, Fellowship, Faith at Food City) Currently reading Ephesians and Philippians.

Shrimp Net VQ!

August 19, 2022 Butterfingers

THE SCENE: Cool and Shrimpy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4ct – Cherry Pickers x10

4ct – Little Baby Arm Circles (E.W.) x10

4ct – Seal Claps x10

4ct – Overhead Claps x10

THA-THANG:

Mosey To Oval Office:

1st Stop: Tempo Merkins x10

2nd Stop: Temp Squats x10

Exercise Set Followed by 400m Run/Jog

Exercise Sets 1/3/5:

Burpee x15

Big Boys x20

Hand Release Merkins x15

4ct Flutter Kick x20

400M Run

Exercise Sets 2/4/6

CMU Thrust x15

Overhead Lift w/ CMU x15

Goblin Squat w/ CMU x15

Vertical Row w/ CMU x15

400M Run

Mary:

Down, up, and back down the Oval Office stairs

Mosey back to A/O

MARY:

Pax Roulette

KY – 10 Blockees
Rep Sleepy – 20 Plank Jacks
Smuggler – Frog Crunches
Shrimp Net – hold Al Gore 30 seconds

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Rep Sleepy, Shrimp Net, Smuggler
CIRCLE OF TRUST/BOM:

“Today may be the best day I have ever had”

Brother Bob

“The Happiness of your life Depends on the quality of your thoughts”

-Marcus Aurelius

Jump and Roll

August 16, 2022 Streaker

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

August 13, 2022 Trousers

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!

Air Drama
BBSU
Diamond Merkins
Magic Mikes
Iron Mikes
Dr. W
Crucible Merkins
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

August 11, 2022 Smuggler

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