F3 Knoxville

Tag: Rep Sleepy

Today

THE SCENE: 64 degrees F, 95% humidity, foggy, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead hand claps, tempo squats
THA-THANG:

AMRAP

Starting on the grinder perform 15 of each of the following with a CMU:

Thrusters, Floor Press, Russian Swings, Triceps Extensions, Curls,

Bent Rows, Lawn Mowers (each arm), Upright Rows

Run down the Greenway path to the left and stop at each of the 8 light poles leading to the street.  Perform the following 8 exercises at light poles 1 through 8:

5 Burpees, 10 Merkins, 15 WWII’s, 20 Dry Docks, 25 Box Cutters, 30 Iron Mikes (single count), 35 SSH’s (single count), 40 LBC’s

Run back up to the grinder and repeat until “Recover” is called.

MARY:
No time allotted for MARY.  There was enough ab work in the THA-THANG.
COUNT-OFF & NAME-O-RAMA
6 HIM’s
CIRCLE OF TRUST/BOM:
This is the day the Lord has made, let us rejoice and be glad in it. Too often we ignore these words of wisdom from Psalm 118.  We are too busy thinking about tomorrow and where we want to be.  Or we are too consumed wanting that next promotion.  God has put each and every one of us in this place at this moment.  It is our task to make the most of it.  It should be our expectation to do the best we can in the here and now. Do it today, and the future will be ready for us.  And we will be ready for the future.
MOLESKIN:
Prayers for Drifter and Caroline as they step out in faith on a new adventure, Hammy’s wife Julie as she continues to battle an infection she has had since June.
ANNOUNCEMENTS:
Be sure to read the latest edition of the newsletter from Judge Judy.

Ladder of Fun

THE SCENE: A nice Fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, and a little of this and a little of that
THA-THANG:
Ladder of sorts.  We used several locations at the park.

  • Started with 10 CMU thrusters and ran to location 2
  • 20 merkins run to location 3
  • 30 CMU curls run to station 4
  • 40 dips run back to station 3
  • 30 CMU curls run to station 2
  • 20 merkins run to station 1
  • 10 CMU thrusters
  • From here on out we did the same order with reps but someone different called out the exercise

MARY:
We did BB sit-ups, box cutters, hello Dollys and LBC
COUNT-OFF & NAME-O-RAMA
8 got the work in with 1 being an FNG named Bait
CIRCLE OF TRUST/BOM:
What’s your priorities?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Long Legged Ladder

THE SCENE: Plenty of gloom to go around
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20; Tempo Squats x10; Walking Lunges across basketball court and back
THA-THANG:
Mosey to the Gravel Pit to start the ladder. Work your way up stopping to do exercises and then back down.

  • First Rung: Gravel Pit, Bonnie Blair x10
  • Second Rung: Road, Imperial Squat Walker (4-ct) x20
  • Third Rung: Pavilion, Box Jumps x30
  • Fourth Rung: Top of Blind Man’s Hill, Imperial Squat Walkers (4-ct) x40
  • Fifth Rung: Up hill to stop sign, Bonnie Blair x50

MARY:
PAX roulette for some ab exercises
COUNT-OFF & NAME-O-RAMA
8 HIMs climbed the ladder
CIRCLE OF TRUST/BOM:
Been out the last week and a half as my kids had COVID. God used that time to show me what I was taking for granted. First was F3, I wouldn’t work out or be who I am if it weren’t for the men of F3. Second was my kids. My girls are 3 and 7 and sometimes I would get annoyed about someone always wanting to sit on my lap or play some crazy game that was made up as we go along. That was until I couldn’t. The night my 7 year of was in tears because she couldn’t hug me really showed how much I take for granted. What are you taking for granted? Ask God to reveal that to you.
MOLESKIN:
Prayers for Walt in the loss of his grandmother and Smuggler’s coworker that has been going through some difficult times.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavily Modified DORA

THE SCENE: Beautiful 50 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x25; High Knees, Butt Kicks, Frankenstein

THA-THANG:
Mosey to the Oval Office and partner up

One partner runs Splash Mountain doing 5 Merkins, 10 LBCs, and 15 Squats at the bottom while other partner works through the following exercises

  • Kracken Burpee x50 (Burpee w/ 3 Hand Release Merkins
  • Iron Hurley x100 (Iron Mike followed by Bobby Hurley)
  • Marionettes x150 (WW2 Sit up touching in order the left side of feet, middle of feet, than right side of feet. Three sit-ups equal one rep)

MARY:
Overhead Claps x50; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
10 strong including FNG Baby Weight

CIRCLE OF TRUST/BOM:
This weekend my wife got to go on a women’s retreat with some ladies from our church. It, quite honestly, sucked for me because I had to do everything for the kids by myself this weekend. That being said I would absolutely do it again because it is important that we do not neglect the spiritual health of our wives. We are the leaders of our household and need to be willing to do whatever is needed to make sure our families flourish.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill this weekend

THE SCENE:

Cool September morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the tennis courts and back up to the Arsenal
THA-THANG:
3 Stations on the court

Inchworm to the 3 point line adding a merkin each time. At the station 25 Little Baby Crunches. Lunge back to baseline adding a dip each time. 50 kettlebell swings with CMU at baseline

Repeat Inchworm to half court and do 25 Hello Dollys. Lunge back and do 50 Goblet Squats with CMU.

Repeat Inchworm to opposite 3 point line and do 25 Plank Twists. Lunge back and do 50 rows with CMU.

Repeat with 40, 30, then 20 of CMU exercises

MARY:
Thunder Burpees.                                     Listen to “Thunderstruck” by ACDC and do a burpee every time they say Thunder or Thunderstruck

COUNT-OFF & NAME-O-RAMA
Scoutmaster, Rep Sleepy, Mr. Rogers, Butter Fingers, Hot Squat
CIRCLE OF TRUST/BOM:
Values vs Benefits

The physical fitness and exercise are benefits of training in F3, but the value is in the sense of accomplishment and fellowship with everyone.

MOLESKIN: