F3 Knoxville

Tag: Rep Sleepy

Settling of Catan

THE SCENE: the aftermath of the great snowpocalypse of 2022. Aka the light dusting we got where everyone freaked out for no reason.

COME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7. 5 cherry pickers. 5 piano keys. Run a lap.
THA-THANG:
Catan dice game is one that contains the following symbols on a six sided die. There are six of these dice, and you get to roll them three times, yatzee style. You try to build some of the following things. After you roll, run a lap while everyone else does the corresponding exercises.

  • Wood🪵 = 10 Bent rows
  • Brick🧱 = 10 Overhead Brick Claps
  • Sheep🐑 = 10 beast merkins
  • Ore 🪨 = 10 CMU swings
  • Wheat 🌾 = 10 Side shuffles
  • Gold 🥇 = 10 star jacks

Rings to build

  • Road = murder bunny
  • Settlement = merkin makers
  • Knight = shadow boxing
  • City = Mr. Spectacular

MARY:
20 box cutters. 20 gas pumps.
COUNT-OFF & NAME-O-RAMA
3 PAX and 1 2.0
CIRCLE OF TRUST/BOM:
Reading a familiar passage (see below), I was reminded how easy it is to gratify the flesh (in my case anger) and actually work against what I really want. Lean on the holy spirit in those moments of weakness. In our weakness, He is strong.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do. But if you are led by the Spirit, you are not under the law. Now the works of the flesh are evident: sexual immorality, impurity, sensuality, idolatry, sorcery, enmity, strife, jealousy, fits of anger, rivalries, dissensions, divisions, envy, drunkenness, orgies, and things like these. I warn you, as I warned you before, that those who do such things will not inherit the kingdom of God. But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law. And those who belong to Christ Jesus have crucified the flesh with its passions and desires. If we live by the Spirit, let us also keep in step with the Spirit. Let us not become conceited, provoking one another, envying one another.
Galatians 5:16‭-‬26 ESV
https://bible.com/bible/59/gal.5.16-26.ESV
ANNOUNCEMENTS:
Next week is breakfast at my house.

Suicide EMOM

THE SCENE:
Rain, lots of rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20, Squats x10, Cherry Pickers x5, Piano Tappers x5

THA-THANG:
EMOM timer set for 35 total minutes, run across the Grinder (approximately 50 feet) every minute when buzzer goes off. Work through the following exercises in between the runs (we made it through them twice) :

  • Thrusters x50
  • Curls x50
  • Grave Diggers x50
  • Goblet Squats x50
  • Tricep Extensions x50
  • Bent Rows x50

MARY:
Boxcutters x15, Flutter Kicks x10, Big Boys x20, LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs playing in the rain

CIRCLE OF TRUST/BOM:

“Honor everyone. Love the brotherhood. Fear God. Honor the emperor.”

‭‭1 Peter‬ ‭2:17‬ ‭

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

I’m feeling 22

THE SCENE: Crisp 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X22

OVERHEAD CLAPS X22

CROSSOVERS DOWN AND BACK
THA-THANG:
22 burpees then do loop
Flutter Kicks
Toe touches
Hop Kicks

Heel touches
Lunge punches
Freddy Mercury 

Pyramid rep count for loop

22,44,66

MARY:
Overheard CLAPS X22

Little Baby Arm Circles both directions X22

LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Address problems quickly, but privately. Praise publicly
MOLESKIN:
Yesterday we had to sit out a girl with ADHD, and talk to her about following directions. Last night, her mom messaged me that both her and her daughter really appreciated not being scolded publicly. As a kid with ADHD she is used to always getting in trouble publicly. So, if a 10 year old girl can learn the values of handling issues privately, then I think we can too.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Murder Bunny Homicide

THE SCENE: 28 degrees and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5; Piano Tappers x5; SSH x20; Tempo Squat x10
THA-THANG:
This was created by Poopdeck from F3 JeffCo (south of St. Louis)

Five cones set out on field next to the grinder. Start at first cone and Murder Bunny to second cone. Run back to first cone then back to second cone, do 5 Blockees then Murder Bunny to third cone. Run back to first cone then back to third cone, do 5 Blockees then Murder Bunny to fourth cone. Run back to first cone then back to fourth cone, do 5 Blockees the Murder Bunny to the fifth cone. Run back to the first cone then back to the fifth cone, do 5 Blockees then Overhead Carry back to the first cone. Do 20 Goblet Squats, 20 Tricep Extensions, and 20 Curls.

Rinse and repeat until time is called

MARY:
Boxcutters x15; Flutter Kicks x15; Big Boy Sit Ups x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Scoutmaster, and Webelo helped me solve the Murder Bunny Homicide

CIRCLE OF TRUST/BOM:
Stole this from a post that my friend Poopdeck put up the other day (edited to shorten):

“I don’t just show up to work out.  I show up to be there for other men. We need to be there for each other to build each other up.  F3 is an outlet. Almost like a men’s recess.  I went from a silo’d life with little to no friends…to a life where I now have a group of men who I know and consider very close friends.    I show up for them.  They show up for me.  I’m not lonely anymore.  I have peers that I know have my back.  Peers that are going through the same struggles in life.  Men I trust.  Men I can vent to. Like minded men looking to grow physically and mentally.  Like minded men looking for companionship. The cold does not hinder our capability to be better men.  Time is not a thing. Age isn’t a limitation. Your fitness level does not matter.  There are no excuses!!! Men, stop being that sad clown with excuses.  If you are seeking male companionship, needing somebody to talk to, or need that outlet to relieve stress, remember that F3 is a solution!  Men need men to grow.  Iron sharpens iron!!  Stop hiding. All you need is the will to be a better man.  I was struggling.  F3 changed my life.”

Who do we each know that needs to be part of F3?

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

What’s the name of this hill?

THE SCENE: Light snow on the grass, an ice skating rink on the grindstone, real feel of 11 and a crescent moon at sun rise. Gloom really means beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

– 22ssh 10 tempo squats
THA-THANG:

  • Thang 1- colonel trautman- pax a did 10 merkins and held chillcutt while pax b “ran” to pull up bars and did 3 pulls ups. “Ran”back and switched. Went for 8 min
  • mosey to base of springbrook rd hill.
  • Thang 2 -Totem pole
  • bernie up hill stoping at first light post.
  • 5 HR merkins
  • run back to bottom
  • bernie back up stop at light post one complete HR Merkins, Bernie to light post two.
  • complete 10 imperial stromkickers SC.
  • run back to bottom
  • repeat for 3 more light post
  • 3- 15 V-ups
  • 4- 20 Iorn Rockets
  • 5- 30 groiners
  • pax finished one full round so we started over working through the whole totem pole and then taking off the last one every round.
    -note light post on “unnamed hill” are not equal distance which is a “ Pleasant surprise”

Mary:

pax a 10 sc step ups pax b bbs till a done. Repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“It’s very easy to forgive others their mistakes it takes gut and gumption to forgive them for having witnessed your own.”

“It’s A sign of strength not weakness to admit that you don’t know all the answers”

 

MOLESKIN:
ANNOUNCEMENTS: