F3 Knoxville

Tag: Rep Sleepy

Sally, Cards, and CMUs

THE SCENE: 50’s and perfect Gloom weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this.

Little of that.

Windmills x 10.

CMU Overhead press to “Bring Sally up,” halfway through, we switched to full CMU thrusters.

THA-THANG:
The Pax picked up their blocks of woe and we moseyed to the fountain. From there, we split into 1 and 2. One representative from each group drew cards for the high card. Whoever won, ran the loop. Whoever lost, farmer carried two CMU’s one whole loop and called out exercises for the other pax to do. Crowd favorites were as follows…

  • Burpees
  • WWII’s
  • Dry Docks
  • T-Merkins
  • Flutter kicks.

MARY:
WWII’s for time.
COUNT-OFF & NAME-O-RAMA
Swerve, Webelo, Scoutmaster, NailedIt, JustFlys, Nailed It, RadioShack, Grouch, Toad, Avocado, KY.
CIRCLE OF TRUST/BOM:
Selections from Judges 16.
MOLESKIN:
The thrust of what I talked about is the fact that Samson acted like an idiot with Delilah. He knew this woman did not have his best interest at heart, and still continued in his relationship to her after multiple times where she proved untrustworthy. I think Samson did that because he relied on himself and his strength to get out of his trouble. However, once he revealed his heart to Delilah, Judges 16:20 records some of the most frightening words in Scripture, “But he did not know that the Lord had left him.” To be honest, I think we all have a little Samson inside of us. We think we can master or control or lives. Many times that will evidence itself in how we think we have sin under control. We sometimes live like we can play with sin and never get hurt. I encouraged us all to be quick to repent and find forgiveness because sin bites, kills, and separates.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Crazy Ladder

THE SCENE: RAIN and fallen trees, clear and wet (no rain) when workout started
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x11, Cherry Pickers x5, Tempo Big Boys x5, Apex mosey.
THA-THANG:

Note: Cones are approximately 20 feet apart.

  • Murder bunny to first cone.
  • Body Builders x10.
  • Murder bunny back to starting cone.
  • Inchworm to second cone (bring CMU).
  • Skull crushers x20.
  • Inchworm back to starting cone (leave CMU at second cone).
  • Bear crawl to third cone.
  • Big Boys x30.
  • Bear crawl back to starting cone.
  • Pick up CMU and walk it fourth cone.
  • CMU curls x40.  Run the Apex.
  • Get your CMU on the way back.
  • Repeat.

MARY:
Australian Snow Angels x10, Tempo Squats with CMU x10, LBCs x25, CMU curls x40, WW2 for time
COUNT-OFF & NAME-O-RAMA
Espy, Rep Sleepy, Swerve, Webelo, Scoutmaster, Avocado, RadioShack, Drifter, Grouch
CIRCLE OF TRUST/BOM:

Exodus 33:19 – “… And I will be gracious to whom I will be gracious, and will show mercy on whom I will show mercy.”

As disciples of Yeshua, we are called to love all.  Lovingly correct sinful behavior of fellow disciples and love those who do not hold themselves to the teachings of Christ and law of YHWH as a means to show them Christ.

As I struggle with wanting to shake people out of their sinful nature (mainly those who are not disciples of Christ), I am constantly reminded that it is not my job.  It is my job to love those individuals and let the light of YHWH show through the love I am showing those individuals and let YHWH take care of the rest.  He is in control of everything and his thoughts are higher than mine and his ways are higher than mine.  Loving people is not the same as condoning a person’s choices.

ANNOUNCEMENTS:
AOQ flag hand off at Bomb Shelter to Espy.  Breakfast at Drifter’s following the beatdown.  New AOQ in Seymour (The Speedway) starting April 19 at 5:30 AM.  Tuesday/Thursday 5:30 – 6:15 AM.

DORA’s Dice Game

THE SCENE: 36 and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20; Tempo Squat x10; LBAC x10 both directions; Mosey around the Apex loop

THA-THANG:
Grab CMU and mosey to the far end of the grinder and partner up. Each pair roles 12 sided dice to determine exercise. Partner A does AMRAP of exercise while Partner B runs 5 cone suicide then change. Run Apex loop after every 5 rolls of the dice

  • 1 – Curls
  • 2 – Merkins
  • 3 – Skull Crushers
  • 4 – Big Boys
  • 5 – Goblet Squats
  • 6 – Imperial Squat Walkers
  • 7 – Blockees
  • 8 – Burpees
  • 9 – Bent Rows
  • 10 – Australian Snow Angels
  • 11 – Grave Diggers
  • 12 – Catalina Wine Mixers

MARY:
No time

COUNT-OFF & NAME-O-RAMA

Avocado, Grouch, Scoutmaster, Webelo, Rep Sleepy

CIRCLE OF TRUST/BOM:

We as men are called to be leaders for our families. Our families will tend to go both mentally and spiritually in the same direction we are headed.

“And if it is evil in your eyes to serve the Lord, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the Lord.””

‭‭Joshua‬ ‭24:15‬ ‭ESV‬‬

We have probably all heard the last part of that verse before and maybe even have it hanging up in our house somewhere. Joshua was commanding the people that he led to chose who they would follow. He was getting ready to die and wanted to encourage the Israelites to follow God. He knew that it started with him being the leader of his own family. How are each of us leading our families?

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

See You Coming

THE SCENE: Clear skies, 40 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Bulldog Drill, Cherry Pickers, Plank Reach Back, Little Baby Arm Circles, Windmills, Various AO Runs

THA-THANG:

Start at the Scrapyard are and do Merkins x12, WWII Sit Ups x12, Dry Docks x12, SSH x12 (4 count), Pull Ups X6 or Inverted PU x12, Box Jumps x12 or Step Ups x9/leg, and Dips x12.

Bernie to CMUs at the AO restrooms and perform Bent Rows x12, Curls x12, Upright Rows x12, Triceps Extensions x12, On the Shelf x6/arm, Lawn Mower Pulls x12/arm, and Russian Swings x12.

Run to Trail Apex at Road and do Burpees x3

Run Back to Scrap Yard

Bear Crawl up hill at steps

AMRAP until Recover is called.

MARY:
Box cutters and LBCs
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
In 1965, Bob Dylan was facing a lot of backlash from “friends” as his music was shifting to a more electric sound.  Some were not happy with his departure from his “folk” music roots.  He wrote a scathing song, Positively 4th Street, to get some things off of his chest.

Some of my favorite lines of any song are in the last verse of the song:

“I wish that for just one time you could stand inside my shoes, And just for that one moment I could be you.  Yes, I wish  that for just one time you could stand inside my shoes, You’d know what a drag it is to see you.”

We all probably know someone that elicits such feeling in us.  I know a few that bring those thoughts to mind.  The Lord knows better than I the feelings that others may have when I approach.

This brings to mind Major General Fred Forster. Fred was in command of the Air National Guard at McGhee Tyson until his retirement in May 2003 after which he became a prominent community leader in Blount County.  He was the exact opposite of the person(s) Bob Dylan wrote about. When Fred approached me, or anyone else for that matter, I felt like the most important person around.  He truly engaged with people and made them feel that they mattered.  The great thing is they did – in Fred’s eyes.  What a great guy.  I think of him often.  Sadly, he died much too soon after a three year battle with cancer in 2010 at the age of 64 years old.

We could all learn from this wonderful role model.

MOLESKIN:
Health of Rep Sleepy’s daughter, Carrie, and for Drifter in his upcoming travels with his work and family.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F3

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers and weighted squares to the Sally song
THA thang

Cones arranged on the grinder to spell out F3, work your way through them and run a lap

5 Burpees

Inchworm to next stop

-10 4 ct flutter kicks

Lunge

-15 Merkins

Lunge

-20 Somethings 

high knees

-25 Big Boys

-30 curls

 

MARY:
Heavy squats and Salisong plus some ab work to round out the morning
COUNT-OFF & NAME-O-RAMA
9 regular pax and Azimuth fro DC area
CIRCLE OF TRUST/BOM:
Strength is a mindset before it’s a muscle. What are you doing to feed a proper mindset today?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.