F3 Knoxville

Tag: Rep Sleepy

Smiling’s My Favorite

THE SCENE: Glorious.  Mid-50s and the sky was clear along with the lunar eclipse which was awesome.  The grass being wet was not awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBACs x10 IC, SSH x10 IC for Pennies sake, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

MARY:
None!
COUNT-OFF & NAME-O-RAMA
Outhouse, Cow Patty, Streaker, Doppelganger, Doctor, Shenanigans, Locker Room, Rep Sleepy, Pennies, Shoelaces, Halfday, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Donate a Christmas Tree for Emerald Youth supported families in Montgomery Village.  Drop off at 4339 Woodlawn Pike, South Knoxville (Woodlawn Christian Church) between 11/28 and 12/2.

Consider a leadership role in the new region – F3 Smokies.  See Smuggler for more details.

Follow The Leader

THE SCENE: Low 50s and clear, absolutely perfect for a beatdown

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators 7 to 1; Tempo Merkins x10 IC; Mountain Man Pooper x10 IC

THA-THANG:
Mosey around upper parking lot and to the Outhouse for Monkey Humpers x20 IC, Pickle Pounders x20 IC, Pickle Pointers x20 IC, Monkey Humpers x15 IC, Pickle Pounders x10 IC, and Pickle Pointers x10 IC. Mosey down to the pull bars and Bernie back to the Outhouse. We stopped for 10 more Monkey Humpers IC since everyone enjoyed them so much. Mosey to stairs leading to lower soccer fields and ran down and u  on them 4x then on to soccer field. Lined up across the sideline then 5 Burpees followed by Bear Crawl across the field, 5 Burpees followed by Crawl Bear across the field, 5 Burpees followed by Duck Walk across the field, 5 Burpees followed by Duck Walk across the field, and Burpee Broad Jump across the field. Mosey to the Playground for Step Ups x40 IC, Bulgarian Split Squats x15 per leg IC, Irkins x10 IC, Derkins x5 IC, Irkins x10 IC, and Derkins x5 IC. Took a victory lap around the church and included a Bernie up TV Studio Hill just for fun.

MARY:
Flutter Kicks x20 IC; Hello Dolly x10 IC; Rosalita x10 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:

Who is your leader?

F3 has a stated mission to “plant, grow, and serve small workout groups for the invigoration of male community leadership.” You have heard that said at almost every workout you attended since joining F3. This is great, but begs the question, “who is your leader?” How can we grow as men and leaders if we don’t have someone to follow. I know that way to often I end up following my  own thoughts and desires. This leads to nothing but being stagnant or moving backwards. The Bible says in Proverbs 3:5-7 –

“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Be not wise in your own eyes; fear the Lord, and turn away from evil.”

The challenge I want to make to you men today is to let God take the lead in your life. Sometimes, just like this morning, it means you need to be ready for whatever comes next even if you feel unprepared. Trust God, lean on Him, and follow His lead so that you can lead your family and others around you well.

MOLESKIN:
Pray for Pennies and his M as they deal with the declining health of her mother

ANNOUNCEMENTS:
Brolympics is this Saturday, clown car from Speedway will leave at 6am

Bring a pre lit Christmas tree or money to go towards purchasing them to beatdowns to support Emerald Youth Foundation

Pay the Price

THE SCENE: Nice warmer morning for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A little mosey, Cherry pickers, little arm circles, big arm circles and some other static stretching

THA-THANG:
Pay the Price

  • 25 pull-ups
  • 50 Burpees
  • 100 Merkens
  • 200 Air Squats
  • 400 Big Boys

*Every time you stop moving or break a movement, you have to go for a 150m run.

COUNT-OFF & NAME-O-RAMA
8 HIMs for a good beatdown

CIRCLE OF TRUST/BOM:
2 Corinthians 10:2-5 reminds us amongst other things to take every thought captive.  As we worked out, there was a penalty for every time you stopped working.  In your thought life, there is always a penalty when you don’t control what’s going in.  Sometimes you don’t see that penalty right away, but there are always consequences, so protect what you put into your brain and control what thoughts you allow to remain.  Let even every thought you have be for the glory of God.

ANNOUNCEMENTS:
Brolympics is THIS Saturday and you can start bringing artificial Christmas trees or donations to help support Emerald Youth Foundation.

Life Is All About Choices

THE SCENE: Cool, crisp morning in the gloom!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x10
  • SSH IC (sorta) x10
  • Windmills IC (Rep Sleepy) x?
  • Little bit of “this” & little bit of “that” stretching

Mosey down to Nair’s favorite bench / table…

THA-THANG:

  • Partner workout – PAX 1 rolls the dice, runs to the corresponding station, completes the workout & runs back to the starting point (bench / table). Simultaneously, PAX 2 is performing step-ups on the bench.
  1. B-Ball Court #1 – Slides across sideline (5 – single count)
  2. B-Ball Court #2 – OH Press w/CMU (x20)
  3. Parking Lot – Merkins (x20)
  4. Bridge – WWIIs
  5. Pavilion – Wall-Sits (30 sec hold)
  6. Field next to grindstone – Dry Docks (x20)

If any PAX rolled the same number twice in a row, then his partner had to forego step-ups and run to the station with him and complete the exercise again.

MARY:

– Flutter kicks for time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Cropdust, @Don J, @Halfday, @Hot Squat, @Rep Sleepy, @Shrimp Net, @Walt

CIRCLE OF TRUST/BOM:
“Desire is the key to motivation, but its’s determination and commitment to unrelenting pursuit of your goal.” Life is all about choices. Make them wisely.

Legs and Fat Amy

THE SCENE: A crisp 42 degrees but we warmed up pretty good.  The sky was super duper clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, Imperial Squat Walkers x15 IC, LBACs x15 IC both ways, 5 Cherry Pickers, Train Run around stations to explain – front man carrying CMU
THA-THANG:
3 stations, 3 HIMs start at opposite end stations (Station 1 and Station 3), approximately 50 yards between stations in a S pattern (following walking path at AO),

If you cross paths with another HIM while running between stations, both HIMs drop for 1 Burpee

  • Station 1
    • 20 Decline Merkins
    • 20 Box Jumps or Steps Ups (2-ct)
    • 20 Squats
    • 20 Star Jacks
  • Station 2
    • 20 Side Crunches Rt
    • 20 Flutter Kicks 4-ct
    • 20 Side Crunches Lt
    • 20 Hello Dolly 4-ct
  • Station 3
    • 20 Merkins
    • 20 LBCs
    • 20 Squats
    • 20 Carolina Dry Docks

MARY:
Circle of Death
COUNT-OFF & NAME-O-RAMA
Trousers, Streaker, Rep Sleepy, Doctor, Halfday, Grouch
CIRCLE OF TRUST/BOM:
“I may not face Goliath, but I’ve got my own giants” Elevation Worship – Same God

It is important to remember that just because we think our problems or worries are not worth sharing with others, does not mean that they are any more or less than the next man’s.  I often find myself thinking, “Who am I to complain when there are so many more people in this world who struggle with far more important things?”  To summarize what Rep Sleepy said, these are the challenges God chose for me to sharpen me.  Our Heavenly Father knows what we need to be stronger in this world and as he refines the silver, he finds the things in our lives he needs to skim off the top of the silver.  As followers of Christ, we need to lift each other up and understand that this thing called life can suck sometimes but we have a hope of eternal peace when we get to be with our Creator again.  Nobody is more or less important than the next nor are that fellow believer’s giants.

ANNOUNCEMENTS:
Brolympics next Saturday, November 5