Rep Sleepy – Page 36 – F3 Knoxville

Heavily Modified DORA

September 27, 2021 Rep Sleepy

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

September 24, 2021 hotsquat

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:

CMU carry adventure

September 23, 2021 Nair

THE SCENE: Fall arrived at bombshelter this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the park
THA-THANG:
Dora style workout with 100 reps of each exercise. While one partner worked, the other farmer carried CMU to other end of grinder and back. Mosey around park when done and come back, rinse and repeat

Merkins
CMU squats
Curls
BBS
Shoulder press
flutter kick (4 count)

MARY:

20 v ups

LBCs for time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Sometimes it’s best to step outside your routine. I did recently and was glad that I did
MOLESKIN:
Bravo to Mr Rogers for still putting in the work he can while recovering from injury
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Didn’t Have A Clever Name

September 14, 2021 Rep Sleepy

THE SCENE: Mid 60s, quite a lovely morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x20; Tempo Squat x10; LBAC x10

THA-THANG:
Workout determined by cards drawn by each PAX member. 2 Blockee buy in before each new card. For the number cards you would do the number of reps at the prescribed location and for the Ace you would do 15.

Hearts = Tennis Court – Hand Release Merkins
Diamonds = Baseball Field – Squat Jumps
Spades = Apex Point – Big Boy Sit Ups
Clubs = Troll Bridge – Side Straddle Hops (4-ct)

Cones set up for the face cards. There was some mumble chatter about them being too far apart.

King = Bear Crawl CMU Drag out and Crawl Bear CMU Drag back

Queen = Inchworm Merkin out and Burpee Broad Jump back

Jack = Murder Bunny out and Resurrection Bunny back

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 HIMs this morning

CIRCLE OF TRUST/BOM:
Shared a story from someone I know about his experiences on 9/11.

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

Leg Destroyer

September 7, 2021 Smuggler

THE SCENE: could not have asked for better weather. like 70 sunny and clear skys. the gloom was very inviting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – IC- 10
Cherry pickers- IC- 10
Imperial Walkers- IC- 10
Copper Head Squats- IC- 10
Copper Head Merkins- IC- 10

THA-THANG:

Burpee Indian Run from AO to Elementary school, pax at the fron ran with a 25lb plate overhead. We took the long way to the school towards the pool and than all the way around the school to the backside playground at bottom of the hill.
School Hill Ladder- 15 to 1
Start at Monkey Bars
- Pull ups/ body rows
- Mountain Jacks at base of hill ( 2ct mountain climber + 2 ct plank jack)
- Bernie up hill between station 2 and 3
- Iron Explosion at top of hill ( 2ct Bonnie Blair + Squat Jump)

A few brave pax took this on with a ruck or weighted vest. Men of F3 Blount County just bring it on another level!

MARY:
On the mosey back to the AO the pax stopped at each stop sign, we went back the direct route from the school.

20 leg lifts
20 LBC’s

Rep Sleepy hurt his foot during so Q and him started back early. Did some LBC’s and Leg Raises at the AO till the rest of the pax got back. One more set of LBC’s for time much to the dismay of the pax.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’m coming up on my one year wedding anniversary. I have been divorced at a young age so i have really leaned into my marriage and am trying to be a better husband every day. Looked into the Q Source for some wisdom on marriage. Couple of great quotes:

The Key to the meaning of life ” Enjoy life with your wife, whom you love” King Solomon

There is no 50 yrd line in your marriage, meeting your M halfway is not good enough. A HIM must drive the ball the full length of the field, regardless if your M ever breaks the huddle.

The HIM knows if he fails at his M, nothing else he does matters.
MOLESKIN:

Great to have Brown Shorts out from F3 Greenville SC
ANNOUNCEMENTS:
HH coming up, we need all PAX to help get the obstacles up and ready for both AO’s. The Arsenal will also need some support in building its new obstacle.