F3 Knoxville

Tag: Rep Sleepy

40th Birthday Bash

THE SCENE: Low 70s and plenty of humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; LBAC x10

THA-THANG:
Thang 1: Indian run a large loop carrying Dwayne, stopped 3 different times to do exercises: 40 Big Boy Sit Ups, 40 Squats, 40 Merkins

Thang 2: Do Blockees x10 in the middle of the grinder than go to one of four points to do exercise at the station x40; come back to middle and do Blockees before each station. Overhead carry CMU between stations. The four stations were:

  • CMU Curls
  • Goblet Squats
  • CMU Thrusters
  • Grave Diggers

MARY:
Flutter Kicks x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
9 HIMs this morning including FNG Hot Squat

CIRCLE OF TRUST/BOM:
“So Moses said to Joshua, ‘Choose for us men, and go out and fight with Amalek. Tomorrow I will stand on the top of the hill with the staff of God in my hand.’ So Joshua did as Moses told him, and fought with Amalek, while Moses, Aaron, and Hur went up to the top of the hill. Whenever Moses held up his hand, Israel prevailed, and whenever he lowered his hand, Amalek prevailed. But Moses’ hands grew weary, so they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands, one on one side, and the other on the other side. So his hands were steady until the going down of the sun. And Joshua overwhelmed Amalek and his people with the sword.” Exodus 17:9-13

Moses is considered one of the greatest men of faith in the Bible but even he needed help. In the next chapter he gets advice from his father-in-law about leading the Israelites to keep him from being worn out. He was judging all the disputes people were having and it was more than he could bear alone. He ends up appointing other men to help with the task while still being the primary leader. Who do we have around us to hold up our arms when they start to fall? Even the strongest man needs other men around him to help him. If you are not in close relationship with two or three other men that have free reign on your life, that can call you out when your wheels get in the ditch, than seek those relationships. It won’t be easy, because it is not natural to most of us to be open with others, but it is worth the effort.

MOLESKIN:
Pray for those being impacted by COVID and the hurricane hitting the gulf coast. Pray for Avocado as he will be deployed the second week of September.

ANNOUNCEMENTS:
IronPAX week 0 starts this week, not too late to sign up. Challenge yourself to do the hard thing.

Murder Wheel

THE SCENE: Its warm and humid. every single day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up mosey around grindstone loop. Squats and lunges when the Q felt like it.
THA-THANG:
Thang 1- Redrum

We used the large hump. Pax murder bunnyup hill to cone at top. 10 blockies at top. Rifle Carry down to start and repeat. We went for time around 10 min. Moses and Pinnioncio had the joy of doing this with sandbags. Hopefully they remember their blocks next time.

Thang 2- wheel of misfortune. – we used the grindstone and cut down the distance from center to cones.

Pax sarts with one lap around the loop that was run for warm up.

Start at middle of GS. 10 Thrusters, carry to first cone. 6 cones located on edge of GS. 25 reps of exereices at each cone. Once pax completed reps rifle carry block back to center and start over with 10 thrusters and go to next cone. all pax started at 1.

  1.  Decline Merkins
  2. Blockies
  3. Weighted Squats
  4. CMU Swings
  5. Block Press
  6. Alpos

Once pax finished a full cycle, run another loop and repeat.

MARY:
no time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be afraid to open up to those around you and show your weakness. As a man we must be willing to share what we struggle with.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Roll the Dice

THE SCENE: Pleasant morning at Arsenal. Not too gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH IC
THA-THANG:

Mosey to picnic tables on greenway and partner up. One partner performed step ups while the other rolled a die three times, the first roll for a location, the second for and exercise, the third for the repetitions. As the HIM ran to the location and performed the exercise, their partner continued step ups until they returned.

LOCATION

1: Bridge

2: Pavilion

3: Playground

4: Grinder

5: Road by the flags

6: Picnic tables at other end of greenway

EXERCISE

1: Burpess

2: Merkins

3: Jump Squats

4: BBS

5: Bodybuilders

6: Iron Squats

COUNT

1: 10

2: 5

3: 10

4: 5

5: 10

6: 20

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7, including Webelo
CIRCLE OF TRUST/BOM:
David Goggins story of his vision of seeing the vision of what he could be and using that as motivation. When your time in this life is done, do you want to have regrets, or do you want to be the best version of yourself that you could have been
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout tomorrow. Hardship Hill 10/2. Combined with FiA Blount County family work out end of October at Bombshelter

5 Corner Tennis

THE SCENE: 70s and muggy. Not sure if it was the beatdown or what that soaked my shirt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Boxer Jacks, 10ish Beachbody Merkins, and a Warmup lap around the parking lot

THA-THANG:
Grab CMUs and head to the tennis courts!

5 corners with each round ascending reps by ten (10-20-30-40-30-20-10). Go as far and as fast as you can. We got everyone at least part way through round 4

The five corners

  • Alpos (Over head Carry to next corner)
  • Lawn Mowers (reps split between each arm)
  • Beachbody Merkins
  • Boxer Jacks (4 count…OMG!)
  • Side Lunges (split reps between each leg)

Between corners, sprint the long sides, bear crawl the short sides (except when carrying the CMU)

MARY:
Pax Roulette: 30 LBCs, 15 Box Cutters, 10 ankle grinder V-up combo move, 20 Flutter Kicks, Hold Super Man for time.  

COUNT-OFF & NAME-O-RAMA
5 HIMs!

CIRCLE OF TRUST/BOM:
Your time gets filled up with stupid stuff if you don’t consciously fill it with stuff that helps you. For me, I feel like I need to strive to fill my time with either Action or Preparing for Action. With Action, imagine who you think of yourself being. What does heroic you look like? A great father? Someone who rescues people from burning buildings? Whatever it is, you are not going to be ready to take action in those areas if you don’t spend time preparing. So don’t let stupid stuff like phone games (pointing at myself here) fill up time that could be better used to prepare you for what actions lie ahead. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Will be needing to coordinate around Hardship Hill obstacle build project.

Also a 2.0 workout on Aug 28 at the Arsenal!

IronPAX Warmup

THE SCENE: 70 degrees and 99% humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators x5; LBAC (Forward/Backward) x10; warmup mosey

THA-THANG:
This was one of the challenges from IronPAX 2019. Set timer for 43 minutes and complete as many rounds of the following exercises as possible.

  • Pull Ups x10
  • Burpee CMU Jump Overs x15
  • CMU Curls x20
  • CMU Thrusters x25
  • Gas Pumps x30

Hammy and Smoky finished six rounds and everyone else was somewhere in round five when the timer went off.

MARY:
Flutter Kicks x35; Heel Taps x10; LBCs x20; Big Boy Sit Ups x20; Grady Corns x20; Box Cutters x20

COUNT-OFF & NAME-O-RAMA

5 HIMs and 1 2.0 challenged themselves to get better

CIRCLE OF TRUST/BOM:
Question of the day: What do we need to be doing to challenge ourselves? That could be physically, spiritually, or in any other aspect of our lives. I know that IronPAX will be a huge challenge for me but one that I want to take on because I know it will make me better. Don’t be afraid of a hard challenge because that is what allows us to grow.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.