Rep Sleepy – Page 44 – F3 Knoxville

Rainy 50

June 22, 2021 Rep Sleepy

THE SCENE: 70 degrees and rain … lots of rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side Straddle Hops x25; Little Baby Arm Circles F/B x10 each direction; Ballerina Squats x10

THA-THANG:
Workout was ten rounds of exercises. Started at first line and moved forward to do the exercise x5 at the next line, x10 at the line after that, and x15 at the last line. After the last line run to the end of the grinder and do 5 pullups then Bernie back to the last line and do in reverse back to the beginning. When doing exercises with CMU move forward doing Murder Bunnies and backwards doing Resurrection Bunnies. When doing exercises without CMU move forward doing Bear Crawl and backwards doing Crawl Bear.

CMU Curls
Merkins
CMU Thrusters
Big Boy Situps
CMU Swings
Ballerina Squats
Bent Over Rows
Mountain Climbers
Grave Diggers
Burpees

MARY:
Overhead Claps x50; Box Cutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs came out and braved the rain this morning

CIRCLE OF TRUST/BOM:
“Anxiety in a man’s heart weighs him down, but a good word makes him glad.” Proverbs 12:25

Today was my 50th post with F3 and to say that when I started I thought I would get here would have been a lie. When I first came on March 3rd of this year I actually left before the workout was over. I was anxious and out of shape and just plain gave up. It was the encouragement of Swerve and my wife that got me to come back and the encouragement of the PAX that has kept me coming. F3 has become a source of a good word that makes me glad. I have not only grown stronger physically, but more importantly mentally and spiritually thanks to F3.

MOLESKIN:
Pray for Swerve and the mission team from his church as they leave tomorrow. Pray for the community around the Bomb Shelter that they will not give into the division that our world breeds but will instead look for ways to show love even when they disagree.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

150 of Everything, With a Little Running Mixed In

June 21, 2021 Swerve

THE SCENE: 73 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Imperial squat walkers x 10. (done with speed)

– LBAC x 10 (forwards and backwards)

– Cherry pickers x 8.
THA-THANG:

All Pax grabbed a CMU and moseyed to the Oval Office. This is a Dora workout, so pax partnered up. One partner does the exercise, and the other ran the straightaway down and back.
Round 1 – Grave diggers x 150.
Round 2 – CMU situps with a twist x 150. (switched to straight CMU sit ups for speed)
Round 3 – CMU thrusters x 150.
Round 4 – CMU goblet squats x 150.
Round 5 – CMU curls x 150.
Round 6 – CMU pull-through merkins x 150.

Most of the pax made it to round 3. I over-planned, but I would rather have more than enough than have to think of exercises on the fly.
MARY:
Moseyed back to the grindstone and @Smuggler led us in some boat to canoes until time ran out.
COUNT-OFF & NAME-O-RAMA
Swerve, Smuggler, Rep Sleepy, Veep
CIRCLE OF TRUST/BOM:
I impressed on the men the importance of our examples as Fathers. Considering that yesterday was Father’s day, I mentioned the story of Hiel in 1 Kings 16:34. In Joshua chapter 6, Joshua laid down a curse for anyone that attempted to rebuild the city of Jericho. When Hiel built the city back, both his son Abiram and his son Segub died as a result of this curse. I told the men that the accountability of F3, and the motivation factor of being with my brothers, has pushed me so that I don’t have this as my family story. I want to honor the Lord with my body and my mind, and F3 helps me with both.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Walt Disney World Workout

June 18, 2021 Walt

THE SCENE: Clear, mid 60s. A perfect morning to visit the parks!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Side-strattle hops, baseline lunges
THA-THANG:
We took a tour of some of my favorite attractions at each Walt Disney World theme park.

Magic Kingdom (Splash Mountain): 5 sets of stairs
Epcot (Spaceship Earth): Thank the Phoenicians for the “Alphabet”
Hollywood Studios (Tower of Terror): 21 burpees (1 for each seat in the elevator)
Animal Kingdom: ~~Bear~~ Lion Crawl through Kiliminjaro Safari (across football field and back)

MARY:

Overhead claps x25
American Hammer x10
Shoulder taps x15
Little baby crunches until time

COUNT-OFF & NAME-O-RAMA
7 HIMs and one 2.0

CIRCLE OF TRUST/BOM:
Many of you know awhile back we were looking for a daycare for our 6 month old and we were quickly running out of time. I wasn’t worried. I was praying about it along with other friends and family. I had confidence God would provide and he did! An availability came up the week after my mother-in-law could no longer keep him. God answered our prayers but what did I do after he provided? I went about my life. It probably took be a full week until it hit me….I never thanked God for providing! Philippians 4:6 says, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.” I did the supplication part of that verse but not the “thanksgiving” part. Sometimes we come to expect things of God, family, friends and there’s nothing wrong with that. In fact, we should expect certain things from God, friends, and family. I expect my wife to love me, be patient with me, share life/family responsibilities, etc. But that does not mean we should stop being grateful! Remember as you go throughout your week to show gratitude to those around you.

MOLESKIN:

ANNOUNCEMENTS:
We discussed allowing 2.0s to continue to be a part of our workouts. No one present raised concerns. Some voice their support of allowing 2.0s to come. Reach out to Smuggler if you have any questions or concerns.

Self Dora

June 17, 2021 Nair

THE SCENE: Beautiful morning at bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

cherry pickers x5
THA-THANG:
100 reps of each of the following at the grinder. When a rest is needed for the pt, run to troll bridge and back

Merkins
Squats
Curls
WWII sit ups
Shoulder press
CMU swings

MARY:
Shoulder tapsx15, hello dollyx15, heel tapsx40, cash out with LBCs
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:
“They” is the most dangerous word in the English language. We are all one people, more alike than not alike
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hundo’s Hundred

June 15, 2021 Hundo

THE SCENE: Muggy, but beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 x SSH

Little baby arm circles 10 forward and 10 back

Mosey around tennis courts with a stop for 10 Merkins

THA-THANG:
Grab a Battle Buddy. One person runs to the Troll Bridge and pays the Troll 5 burpees then runs back. The other person is working through the exercises below. They alternate turns and add their reps together. All exercises are a cumulative 100 before moving to the next.

CMU Swings
Alpos
Big Boy Sit Ups
Monkey Humpers
Shoulder Taps (2 ct)
CMU Curls
Dips
Flutter Kicks (2 ct)

MARY:
Protractor, Flutter Kicks, and Little Baby Crunches for time.
COUNT-OFF & NAME-O-RAMA
Welcome FNG “Tightspot” and 2.0 Lumberjack.
CIRCLE OF TRUST/BOM:
I heard someone say once that you are the average of your 5 closest friends. I thought that was an odd thing to say, but I thought about my life. I saw where when I was younger and associated with people who maybe didn’t always do the right things or acted selfishly I started to gravitate toward acting that way. When I associated with people who tried to live the right way I started to gravitate that direction. So my point is to be intentional with who you spend your time with because it will influence you. F3 is a good place to start.
MOLESKIN:
Prayer requests taken and lifted up for our F3 brothers in the armed forces and for health and healing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.