F3 Knoxville

Tag: Rep Sleepy

Buzzer Beater

THE SCENE: Upper 60s, summer in the gloom is quickly approaching

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
LBAC (F/B) x10; Little of this, little of that; Michael Phelps

THA-THANG:

Mosey around pavilion and back to grinder

10 minute Tabata: 20 seconds on/10seconds off working through the following exercises and holding CMU between exercises. Mosey loop around pavilion after each 10 minute round.

Round 1 & 3:

  • Curls
  • Bent Rows
  • Overhead Press
  • Alpos
  • Skull Crushers

Round 2:

Squats

Lunges

Step Ups

Jump Squat

Iron Mike

MARY:
Afterburner: Overhead Claps x40; Seal Claps x20; Grady Corn x10

COUNT-OFF & NAME-O-RAMA
Baby Weight, Nair, Smuggler, Walt, Rep Sleepy

CIRCLE OF TRUST/BOM:

I made the decision to stop drinking soda and sweet tea starting the beginning of this month. This one small change has made a huge impact. I’ve lost 8 pounds since the start of the month.

I still have plenty of other changes that I need to make but I’ve learned that making one change can have a huge impact. So ask yourself, what is the one change you need to make today. It doesn’t have to be a huge change to make a huge difference.

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

Walls of Jericho

THE SCENE: High 50s and perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH – 25, BAC – 10 , church lap

THA-THANG:
Walls of Jericho

  • Peoples Chair
  • Blockees
  • Diamond Merkins
  • Dips
  • Military style Merkins
  • Imperial Walkers
  • Lawn Mowers

MARY:
LBC

COUNT-OFF & NAME-O-RAMA
Halfday, Cow Patty, Shoelaces, Grouch, Rep Sleepy, Streaker, Doppelgänger, Shenanigans, Doctor, and Trousers
CIRCLE OF TRUST/BOM:
Read Joshua 6:1-5

God may ask us to do something that makes absolutely no sense to us, but it doesn’t matter. We trust His commands and the outcome is up to Him. He has called us simply to be obedient.
MOLESKIN:

ANNOUNCEMENTS:

The Naircase

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

sshx2

mosey around park to show the stations

THA-THANG:
Dora style with a twist. One partner rolls a die to determine their exercise, the other does step ups until the partner returns. Exercises as follows

1) 5 sandbag over shoulder at grinder

2) 15 merkins at road

3) 5 burpees at pavilion

4) 10 BBS at bridge

5) 10 swing groiners at play ground

6) skip your turn, back to your partners roll

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:
It takes discipline to be out here consistently. I’ve been lacking when I haven’t been on Q. Asked for help with accountability on this
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Takin a Left Turn

THE SCENE: 59 Degrees with a view of the mountains
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – ICx15
Tempo Squat – ICx13
Merkins – ICx10

THA-THANG:

Pax start with a 20yd bear crawl and then enter the beatdown zone where they complete the exercise prior to running a 400m around the church; returning to the 20yd bear crawl. Rinse and Repeat.
Example – 1st Round
Bear crawl, 25 Merkins, Run 400m
Bear crawl, 30 Merkins, Run 400m
Round 2
Bear crawl, 25 BBS, Run 400m
Bear crawl, 30 BBS, Run 400m

  • Bear Crawl x10 (4ct)
  • Merkins x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Merkins x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x10
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x20
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • V-up x15
  • Run 400m
  • Bear Crawl x25 (4ct)
  • V-Up x20
  • Run 400m

MARY:
Pax jumped in with the 6 to help out in time remaining
Held planks for 6 to return
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
Shared a bit about the impact F3 has had on my life in regards to the bonds that are created between men when they are tested. When you put in the work, get the job done and go at it with a battle buddy. The relationship is stronger than a typical relationship. Trust your fellow HIMs, put in the daily work and be there for them. The bond is everything.

MOLESKIN:
Great spot for an AO. Mountain view at the end of the beatdown was pretty epic. Great group of guys. They even know how to mumble chatter already! Moses approved…All 12 put in the work and all 12 left with their first victory of the day.
ANNOUNCEMENTS:
Grouch is 40 today, Happy Birthday!  Support him as he leads the Bomb Shelter crew this Saturday.

Speedway Square Dance and Box Dodge

THE SCENE: Very nice!  Mid 50s and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Windmills x10, Cherry Pickers x5
THA-THANG:
Square Dance (put CMU at second cone) – this was done as a group and if you finished early, you held a plank until all were done

  • First cone – Iron Mikes x10 per leg, Burpees x10, American Hammers x10 per side
  • Bear Crawl to second cone (~ 30 feet)
  • Second cone – CMU Big Boy Situps x20, Bent over Rows x20, CMU Squat Thursters x20
  • Murder Bunny w/CMU to third cone (~ 30 feet)
  • Third cone – CMU Curls x30, CMU Skull Crushers (tricep extensions) x30, CMU LBCs x30
  • Lunges w/ CMU to fourth cone (~ 30 feet)
  • Fourth cone – Goblet squats w/ CMU x20, Toe Merkins x20, Flutter Kicks (x20 per leg)
  • Inchworm (no CMU) back to first cone

11s

  • Box Jumps
  • Dips

Box Dodge

Every HIM has a puzzle box approximately 1 ft x 1 ft size.  You have to hold the box above your head like a waiter at a restaurant when they carry their trays.  You can switch hands when shoulder starts to get tired.  You try to knock each others box out of each others hand.  Grid with 9 guys was about 366 ft x 36ft (playing space).  If you lose your box, you have to step out of the grid and do 5 burpees.  You cannot grab the box if someone knocks it but if you can stabilize it with your finger tips then you are good.  If it falls or you grab it, get on those burpees.

I have seen this done with pizza boxes and it is far more interesting because they are bigger but can be more easily stabilized.

MARY:
Modified Circle of Pain – every PAX on his 6, legs straight in the air, 1 PAX runs around and pulls legs towards ground, lies down back in spot and next person in circle repeats.
COUNT-OFF & NAME-O-RAMA
Halfday, Streaker, Trousers, Shoelaces, Rep Sleepy, Doppelganger, Pennies, Cow Patty, Grouch
CIRCLE OF TRUST/BOM:
No specific Biblical text but was watching The Chosen Season 1 Episode 8 when Yeshua was talking to the Samaritan woman at the well.  At one point she says, “You picked the wrong person.”  and “I’m rejected by others.” to which Yeshua says, “I know but not by the Messiah.”  While this is not in the Bible, it resonates tremendously in my spirit.  I am ashamedly guilty of judging a book by its cover but not YHWH.  He looks beyond what our eyes see and sees every person he created for who they really are.  We are never to be the judge in this world.  Yeshua called us to love and it is through our love that we show those around us how we are different.  Only when people ask should we offer our views and thoughts from a place of love rather than cramming them down peoples’ throats even though I am guilty of wanting to shake those who do not know, or willingly ignore, they are living apart from YHWH.  YHWH is the only true and righteous judge.  His ways are higher than ours and his thoughts are higher than ours.
ANNOUNCEMENTS:
Men’s Group with Doppelganger and Cow Patty and others at Food City at 6 AM.  Join them!

Convergence in July.