F3 Knoxville

Tag: Rep Sleepy

Exploring Doras

THE SCENE: 46 with a touch of gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Temp squat IC x8

Imperial squat walker 4 ct IC x 10

Monkey humper 4 ct IC x 8

THA-THANG:
Multiple DORAs set up in the park. Partner up and start on Grindstone.

1. One starts 100 burpees and other runs across court to grass, when at cone bear crawl up hill and crawl bear back down. Indian run to next location.

2. 2 cones along sidewalk. One starts on 100 imperial squat walker 4 ct while other completes arm overhead lunges to cone and runs back. Indian run to next cone.

3. At the stop sign. One starts on 100 monkey humpers on 4 ct while other crawl bears down to cone and bernies back up to stop sign to trade off. Indian run back to grindstone.

Stop just before last bridge and bear crawl Indian run remainder of distance.

MARY:
Ring of fire: hold Al gore and send 2 squats along circle, rinse and repeat with 3 squats around circle

Ring of fire: hold high plank, 5 push ups around circle, rinse and repeat with same reps

Catalina wine mixer x 8

Peter Parker IC x 10

Hold iron cross w/ LBAC forward and reverse IC x 8

Protractor around circle to close

COUNT-OFF & NAME-O-RAMA
9 total including FNG Carson Hall aka Mr. Freeze and Webelo
CIRCLE OF TRUST/BOM:
Its funny how God can continue to push things on your heart. In the past week, I’ve randomly listened to 2 sermons speaking on hospitality. This got me reflecting on a conversation I had with Drifter and Limbo recently one Saturday at coffeeteria. As a solid group of HIMs that lead communities, we owe it to Blount county, even to each other, to give back. We each possess strengths that when combined with a group setting become that much more powerful. We are called by the Bible to be generous with our time and financial resources as we feel compelled to give. I know that I have not been giving as much as I am able. I challenge each of us to pick up an initiative as they come along and challenge the men of F3 Blount County to participate. Let’s get ideas flowing on the community outreach channel which has not been used. In a time of divisiveness, polarization, and extremism, we are needed now more than ever. We can accomplish more as a group than as an individual.

Ecclesiastes 4:9 Two are better than one because they have good return for their labor.

2 Corinthians 9: 6-8

Whoever does sparingly will also reap sparingly, and whoever does generously will reap generously. Each of you should give what you have decided in your heart to give not reluctantly or under compulsion, for God loves a cheerful giver.

Matthew 25: 34-45

“For I was hungry, and you fed me. I was thirsty, and you gave me a drink. I was a stranger and you invited me into your home. I was naked and you gave me clothing. I was sick, and you cared for me. I was in prison and you visited me. I tell you the truth, when you did it to one of the least of these my brothers and sister, you were doing it to me.”

MOLESKIN:

Hospitable: given to generous and cordial reception of guests

Generous: showing a readiness to give more of something, money and time

Ecclesiastes 4:9

2 Corinthians 9: 6-8

Matthew 25: 34-45

ANNOUNCEMENTS:

Drifter beatdown/ sandy spring trash pickup and breakfast to follow at house tomorrow at bombshelter

November 20th Friendsgiving Cracker Barrel Alcoa 6:30. Bring a toy or two for East Tennessee Children’s Hospital under $10.

Dropping B.O.M.B.S.

THE SCENE:  Mid 40s and getting sweaty from the Start!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

  • (10) Tempo Squats IC
  • (09) Merkins OYO
  • (08) Overhead Claps OYO
  • (07) Big Boys OYO
  • (06) Burpees OYO
  • (05) Tempo Squat Jumps IC
  • (04) CMU Clean and Press IC
  • (03) CMU Curls IC
  • (02) CMU Overhead Press IC
  • (01) Blockee OYO

AMRAP (2 Minute Drill):

  • (5) Box Jumps
  • (5) Blockees
  • (10) Merkins

THA-THANG:
Battle buddy exercise: 1 Man completes 50m suicide while 2nd works through as many reps as possible.
NOTE: After completion of 200 merkins replace suicides with CMU Farmer Carry
B.O.M.B.S.

  • Burpees x100
  • Overhead CMU Press x150
  • Merkins x200
  • Big Boys x250
  • Squats x300

MARY:
Dr. W’s
COUNT-OFF & NAME-O-RAMA
10 Brothers pushed each other and left their tears on the court
CIRCLE OF TRUST/BOM:
1 Thessalonians 5: 11-15

Therefore encourage one another and build each other up, just as in faith you are doing. Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.

MOLESKIN:

  • Ask every man in attendance how they heard about F3 and what made them come their 1st time?
    • If by a person – where are they? In attendance, job/schedule change, fart sack, don’t know?
  • What’s your favorite part of F3?
    • Fellowship, comradery, motivation, spiritual?
  • When was the last time you spoke about F3 to someone who had never heard of it?
  • When was the last time you genuinely reached out to a lost F3 brother?
    • Accountability

ANNOUNCEMENTS:
Community trash pick-up Saturday at 7am with the return of BREAKFAST AT DRIFTERS afterwards!
Peach organizing 2nd F dinner and toy donation at Cracker Barrel Saturday 11/20/21 6:30pm

Pu Pu Platter Workout

THE SCENE: 37 degrees F, 99% humidity, stars out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Big baby leg circles, Cherry pickers
THA-THANG:

Grab a CMU and head over to Mt. Crumpit. Drop the CMU at the base and mosey over to the trail split near the fountain.

Starting at the right side trail branch run to Lightpole #1 and do 1 merkin. Run back to start and do flutter kicks.  Run to #2 Lightpole and do 2 merkins, run down to start and do flutter kicks, etc.  After #6 run to Lightpole #5 to do 7 merkins and continue to work down to Lightpole #1 to do 11 merkins.

Flutter Kick (4 cnt) x 6

1    Merkins    11

2    Merkins    10

3    Merkins    9

4    Merkins    8

5    Merkins    7

6    Merkins

Starting at the left side trail branch do the same routine as above except insert Burpees and Big boy sit-ups in the routing.

Burpees x 3

1    BBS    11

2    BBS    10

3    BBS    9

4    BBS    8

5    BBS    7

6    BBS

Mosey to the base of Mt. Crumpit and partner up for the following Dora

50 Thrusters

100 Swings

150 Curls

200 Floor Presses

The ascent sequence to the top of Mt. Crumpit was:

Bear Crawl/Run

Bernie/Run

Run

Bear Crawl/Run

Bernie/Run

Run

The beatdown ended up being like a Pu Pu Platter – a sampling of lots of stuff but not finishing everything.

MARY:
Box cutters, LBCs
COUNT-OFF & NAME-O-RAMA
9 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Philippian’s 4:6-7 (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. (And when you endeavor to do so, He will bless you with health, prosperous days, and level pathways. He will endear you toward all and long will be your days on earth.) And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

OK, so the part in parenthesis is not actual biblical text.  That part is too often what the world wants us to believe about our relationship with God.  Rather, the last sentence sums it up.  God will protect our heart and our mind so that we may not let the things of this world influence our emotions and our thought.  And peace shall reign forever and ever.

MOLESKIN:

ANNOUNCEMENTS:
Special beatdown on Saturday followed by breakfast at Drifters.  Coats for the Cold.  Bring them to the AO.

Sprinting is the New Jogging

THE SCENE: A clear brisk morning.  Upper 30s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 Side Straddle Hops
  • light jog to end of both basketball courts
  • Butt kicks to end of one basketball court, high knees back
  • Lunges to end of one basketball court, mummy kicks back

THA-THANG:
Had each HIM pair up with another with similar speed.  Then separated the pairs into two team for a few sprinting/running competitions.  Loser of each competition had to do 16 burpees.  The winner did side straddle hops until the other team finished burpees.

  • Game 1: Chase or be chased – one member of each team starts running with a baton around both basketball courts and hands off the baton to the next member.  The object of the game is to catch the other team.  Those not running were to do side straddle hops until their turn.
  • Game 2: The building blocks of F3 – Each team had one HIM run to the far end of the basketball courts where there was “F3” built out of 20 Duplos.  The object was to return each block, one by one, to the other side and reassemble the “F3”.  Teams could do 10 burpees to bring back 2 pieces in one trip.
  • Game 3: No man left behind – Took a mosey across the bridge.  One HIM from each team ran the distance of 5 light poles are returned to their teams.  While the runner was away the rest of the team members had to do one of the following until the runner returned: overhead claps, big boys, squats, merkins.  One of the other members then joined the runner and this process was repeated until all members ran the five poles.

MARY:
Cherry pickers, Wind Mills, Overhead claps, Flutter kicks (not Hello Dolly’s), LBCs until time

COUNT-OFF & NAME-O-RAMA
One of our best showings as of late with 10 HIMs!  Thanks for coming out and paying some games!

CIRCLE OF TRUST/BOM:
Sometimes life feels like our first game where you’re running around in circles either chasing something or being chased by something and sometimes both. Sometimes you just need to slow down, be still, and take a few moments to not take life so seriously.  When I was young, I remember asking my parents parents to play hide and go seek with me. I had amazing parents but they rarely did because life is just too busy to stop and play pointless games. I try to remember that as a parent when I don’t feel like there’s time to do anything that seems unproductive but sometimes sitting on the floor playing with your kid or being still and quiet is one of the most productive things you can do!  Put your phone down, look up, and turn off the noise. You can use the time to pray and/or give you brain some time to process the millions of things going on in your life.

MOLESKIN:
I guess we will never know if one team threw some of their pieces in the leaves or put them in the other team’s pile of blocks but they won by 4 blocks!

ANNOUNCEMENTS:
This wasn’t said but Smuggler challenged us to post 3 times this week between Arsenal and Bomb Settler.  10 of us are off to a good start!  Keep it up!

CMU Friday

THE SCENE: Well it’s cold 🙁
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 Tempo Squat, 8 x Tempo Archer Squat, LBAC’s, 10 4 Count Mountain Climber
THA-THANG:
CMU – Sea Biscuit

  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 1 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 2 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 3 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 4 Lap

MARY:
30 Second High Plank, 30 Second Low Plank, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Butterfingers, Hammy, Hotsquat, Pinnochio, Rep Sleepy, Hot Squt
CIRCLE OF TRUST/BOM:

Why do we give F3 nicknames, and what’s in a nickname?

I’ve been thinking about this for a while, and it often comes up during the workout.  Usually the comment is something like, “What ever happened to that guy named Terminator?  That guy sure had a cool nickname.”.  Honestly, we’ve had some pretty nasty nicknames, Code Brown, Abscess, Tinkle, Hotsquat…the list goes on.  None of the names are particularly vicious, but they require a bit of thick skin to bare.  That brings me to the point of the nickname.  F3 teaches us many things.  Among them is physical and mental toughness.  This nickname is sort of F3’s way of sorting people at at the get go.  If you don’t have a sense of humor and maybe even the humbleness to bare your nickname you’ve probably found yourself at the wrong place.  Doing burpees in the rain or bear crawling down the street in the summer heat is not your thing.  Your nickname reminds you that, whoever you are outside of F3 you are same as everyone else when you’re here.  So, stay strong and humble, and let’s take this into consideration each time we have an FNG step into the circle.

 

Butterfingers