F3 Knoxville

Tag: Rep Sleepy

Sheep and Voices

THE SCENE: Cloudy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Pickers x 10, Stretching

THA-THANG:
My version of Cut-A-Flip – 4 groups of 2 exercises. Partnered up. One partner does one exercise in the group while other partner does other exercise then swap. After each round is complete, take a mosey around the playground area and do next set.

  • Dive Bombers / WWII or BBSU (10 each)
  • Overhead Press / Goblet Squats (20 each)
  • Dips / Leg Raises (20 each)
  • Curls / Calf Raises (20 each)

MARY:
LBC’s x 25 OYO, Flutter Kicks x 20

COUNT-OFF & NAME-O-RAMA
Doctor, Cow Patty, Pennies, Halfday, Shenanigans, Burnout, Rep Sleepy, Master, Trousers
CIRCLE OF TRUST/BOM:
Read John 10:1-18
MOLESKIN:
We are compared very often in the Bible to sheep. Sheep are dumb! They wander off from their herd alone and get themselves into all kinds of trouble. A lone sheep has no protection and is easily picked off by a predator. We as men can easily become that lone sheep, coming to think of ourselves as a lone wolf in this world and having unrealistic expectations of ourselves to be strong, not letting anyone hold us accountable or see us vulnerable, and not depending on a group to build each other up. That is dumb thinking! God did not design His bride to operate that way.

Be careful men who you are listening to and whose voice you allow to speak into your life. There is one voice that should drown all others, and that voice is God’s alone. When we allow other voices to take precedent, we can get ourselves in a mess very quickly. Does God use other people to speak into our lives? Absolutely, and thanks be to Him for those people! Does our enemy also use people to accomplish his ends and lead us astray? Absolutely. God has used many people to speak into my life and share wisdom, but ultimately that wisdom came from God. I was laying floor down in my house and God taught me a lesson about listening to my wife, and there’s nothing quite like getting called out by your kids for your own bad behavior or hypocrisy. Faithful are the wounds of a friend. I have been convicted many times when scolding my children, and as the words came out of my mouth, I realized how I have done that exact same thing. I have had other voices I have listened to, namely my own, that have resulted in hurting myself and others, missed opportunities, and outright sin. This includes my struggle with suicidal thoughts, which I have dealt with since I was 12. I understand it’s not from God, and the enemy wants to take me out. I realize life isn’t easy, and we are in a fight. Fight the good fight of faith, my brothers, and listen to God’s voice, which will never lead us astray.

Also, be careful about the voice you are being. If you are in Christ, you are His ambassador. Be an encouraging and faithful voice to those around you.

ANNOUNCEMENTS:
Post-workout breakfast at Rep Sleepy’s house on Saturday, July 16th. Scheduled Work Day at The Cerebral Palsy Center on Saturday, August 6th.

Two Faced

THE SCENE: ⚡Wet and stormy ⚡

F3 WELCOME & DISCLAIMER


WARM-O-RAMA: Danger Zone- Roughly 1 minute each of SSH, high knees and butt kicks to the Danger Zone by Kenny Loggins. Each time the words “Danger Zone” are uttered you do a burpee.

THA-THANG: Performed in teams. In this case with three teams of 3 and one team of 2. Parking lot setup with cones in a roughly 400m loop with 4 stations setup along the loop. Three CMU’s, a coin and workout list placed at the 4 stations. Each team starts at a station. One team member flips a coin and everyone does the workout listed on the paper based on if the coin lands on heads or tails. If you get to a station and another team is there bypass the station and proceed to the next open station. Station workouts as follows:

  • Station 1: Heads- Merkins x20 / Tails- Manmaker Merkins x20
  • Station 2: Heads- BBS x20 / Tails- BBW w/CMU x20
  • Station 3: Heads- Burpees x20 / Tails- Blockees x20
  • Station 4: Heads- Carolina Dry Docks x20 / Tails- CMU overhead press x20

MARY: Burpees x25 and light stretching

COUNT-OFF & NAME-O-RAMA: 11 HIMs- Streaker, Cow Patty, Doppleganger, Doctor, Rep Sleepy, Pennies, Shenanigans, Banjo, Trousers, Halfday and Shocker

CIRCLE OF TRUST/BOM: Do what you don’t like (Romans 7:15)

MOLESKIN: Prayer Requests- Gibson family, Doppleganger’s grandfather and Streaker traveling

ANNOUNCEMENTS: Breakfast at Rep Sleepy’s on 7/16 and workday at the Cerebral Palsy Center on 8/6

Roll your adventure

THE SCENE: Warm, muggy… normal east TN morning.
F3 WELCOME & DISCLAIMER

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


WARM-O-RAMA

  • cherry pickers IC x 5
  • side straddle hops IC x 20
  • Tie fighter  F/B IC x 20

THA-THANG:

7 stations. 6 stations with a different exercise at each one.  At #7 roll dice to determine how far back you go and how you travel back. Travel back via alligator merkin, bear crawl, crab walk or lunge. Work your way back through each station and roll again. Continue to repeat until time.  Roll a double mosey to the pull up bars for 10x then return to start. 

stations

1. CPR’s 20x

2. Australian snow angel 20x

3. War Hammer 20x

4. 4×4’s 10x 

5. Air Drama 20x 

6. High plank 60x

 

MARY:
Penguin taps IC x 10

Flutter kicks IC x 20

COUNT-OFF & NAME-O-RAMA
13 HIMs with 1 FNG a.k.a. Locker Room

CIRCLE OF TRUST/BOM:

Don’t put God in a box

“Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us,”

‭‭Ephesians‬ ‭3:20‬ ‭NKJV‬‬

MOLESKIN:

ANNOUNCEMENTS:

Beer mile moved to Sept 10

July 4 Iron Pax

THE SCENE: Humid, but other than that, perfect beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x4

mosey loop around pavilion and to softball field.
THA-THANG:
Repeat of week 4 of Iron Pax challenge from 2021. Run through exercises below for 52:30, with 25 yard run and 3 burpees and run back  every 25 repetitions

  • 200 curls
  • 175 squats
  • 150 overhead press
  • 125 CMU swings
  • 100 merkins
  • 75 thrusters
  • 50 Iron Mike (2 count)
  • 25 blockees

MARY:
No
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:
“We are more alike than we are unalike”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Capture the Flag

THE SCENE: Pleasantly cool morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence

Stretchin’ out them hammies and quads

Little bit of this and a little bit of that to loosen up

Then a short mosey to get the heart rate up

THA-THANG:
Split into 2 evenly matched teams at separate ends of the route. Team 1 (purple team) did wall squats while passing a block. Team 2 (pink team) held plank while alternating between high and low, but each member alternated after the team member before them (like the wave). Once each team had made it down and back twice, the first team member would sprint to the first station and perform the excersize noted while the remaining team continued the excersize. Once the team member made to the other base, they would do the excersize allocated to that base (plank member would do wall squats, wall squats would do plank) Purple team stations were 1) 25 merkins, 2) 30 big boys, 3) colt 45, 4) 35 air squats with CMU. Pink team same but I’m reverse. Once the entire team had made it to the other end they had to go back through all the stations as a team (cannot progress to next station until everyone had completed the excersize). Once that was done, the team had to sprint to another location, grab the flag and sprint it back to their base. First one. To complete won. Purple team pulled out the W. Winners had to suicide the 4 stations. Losers had to do 10 burpees, then suicide the 4 stations.

MARY:
Big boys

Merkins on a CMU for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joy in suffering. James 1:2 and Romans 5:3-5
MOLESKIN:
Great competetion between some even greater guys! Building our relationships by being vulnerable with the hardships in our lives, but knowing those things are being used by God to grow us, to build perservierence and character.
ANNOUNCEMENTS:
Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house: