F3 Knoxville

Tag: Rep Sleepy

Eights

THE SCENE: Mostly cloudy, 73 degrees F., 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Cherry Pickers
THA-THANG:

Starting in the center of the basketball courts area move out to one of 8 positions on the perimeter (7 are at the benches and one is at the power pole. Do each exercise at the 8 perimeter positions the prescribed number for each round, return to center court, and then run a lap to the pavilion/restroom.  Return to the center before moving back out and perform next number of the 8 exercises.

The exercises are:

Dips, WWII Sit ups, Inclined merkins, Squats, Dry docks, Bulgarian split squats, Declined merkins, and Bench jump ups

The repetitions are:

24, 20, 14, and 10 for a total of 68.

Early finishers are to move around the perimeter and perform 5 of each exercises until Recover is called.

MARY:
Flutter kicks, V ups, box cutters, protractors, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
Just a simple quote from Elisabeth Elliot but great words to ponder.

There is no perfect life, no perfect job, no perfect childhood, no perfect marriage, and no perfect set of people who will always do what we expect them to do.

What we have is a perfect God who is able to lead us through this imperfect life with unfailing strength, incomparable wisdom, and infinite love.

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

ABC’s and Frisbees

THE SCENE:  70ish and soupy humid

F3 WELCOME & DISCLAIMER

WARM UP:

 

25 SSH

15 Slippery Dip Cans

15 Reverse Lunges

15 Squats

25 SSH

 

MOSEY:

 

THE THING:

 

ALPHABET CHALLENGE (30 minutes)

 

# – Side Shuttle Hops 26 in cadence

A – One Minute Plank

B – 26 Burpees

C – 26 Lunges in cadence

D – 26 Air Squats civilian count

E – One Minute Superman

F – 26 Merkins civilian count

G – 26 Plank Jacks civilian count

H – 26 Shoulder Touch Planks in cadence

I – One minute Squat Hold Punches

J – 26 Bicycles in cadence

K – 26 WWII Sit-ups civilian count

L – 26 Apollo Ohno’s civilian count

M – 26 Broad Jumps

N – One minute high knees

O – 26 Merkins civilian count

P – 26 Mountain Climbers in cadence

Q – 26 American Hammers in cadence

R – One minute wall sit

S – 26 Heels to Heaven civilian count

T – 26 Sit Up Punches civilian count

U – 26 Dollies civilian count

V – 26 Diamond Merkins civilian count

W – 26 Step Ups in cadence

X – 26 Derkins civilian count

Y – 26 Dips civilian count

Z – One minute flutter kicks

 

MOSEY:

 

FRISBEE CHALLENGE (no Mary):

COUNT-OFF & NAME-O-RAMA
12 and a 2.0
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

HIMs on Mission

THE SCENE: Low 60s and humid
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH (4-ct) x 15; Ballerina Squats x10; Bear Crawl Snake halfway down grinder then mosey to the end

THA-THANG:
Ran a kraken around the apex loop. Do exercise at a station then run full lap passing the station you just did to get to the next station. The stations were:

  • Gorilla Humpers x50
  • Big Boy Sit Ups x25
  • Mountain Climbers x50
  • Iron Mikes x25
  • Ballerina Squats x50
  • Diamond Merkins x25
  • Side Straddle Hops x50
  • Burpees x25

All PAX were somewhere in the second go round of doing the stations except Drifter who showed us all up and was on his third round when recover was called.

MARY:
Let the PAX pick the exercises and regretted it. We did Hello Dolly (4-ct) x50; Boat to Canoe x10; Overhead Claps (4-ct) x50; ABCs

COUNT-OFF & NAME-O-RAMA
6 HIMs conquered the kraken this morning

CIRCLE OF TRUST/BOM:
We are getting ready to start VBS at my church tomorrow. I am teaching the missions class to the 1st-5th graders this week and I have had missions on my mind this week. We often think about missions as going to some far off place like China, Africa, or South America. The truth is mission start right where we are now. Our first mission field is our family. We must lead our wives and children first before we lead anywhere else.

MOLESKIN:
Praise that Drifter’s kids are feeling better, pray for Smuggler’s wife as she starts a new job on Monday, pray for Rep Sleepy’s family as his wife prepares to quit her job to be a stay at home mom in August.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arm day

THE SCENE: A wet morning in the 60s, but no rain during beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles x10, cherry pickers x5
THA-THANG:
5 reps of each exercise at end of grinder, overhead carry or bear crawl to bathrooms and back. Repeat with reps increasing by 5 each time. After 25, start counting back down. LBCs and toe taps until 6 is up

  • Merkins
  • Curls
  • Shoulder press
  • Bent over rows
  • Tricep extension
  • Upright rows

MARY:
None
COUNT-OFF & NAME-O-RAMA
14 made it out. Shout out to genome, Andi, and webelo in addition to the tagged members
CIRCLE OF TRUST/BOM:
Step outside your comfort zone. You will never know what you can do unless you try
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
FiA returns to Springbrook park on 6/7 if any Ms are interested

Block Work Makes the Dream Work

THE SCENE: Cool, dark, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead and in-front claps x 15.

Imperial squat walkers to the tune of “Baba O’riley” by The Who (5 minutes).
THA-THANG:
5 stations of an ascending ladder that only got tougher.  Overhead carry the CMU in between stations going up.  Bear crawl and drag CMU on the way back.

  • Station 1: Grave-diggers x 20.
  • Station 2: CMU Big boys x 20.
  • Station 3: Thrusters x 20.
  • Station 4: Goblet squats x 20.
  • Station 5: CMU curls x 20.

After the completion of each round, add to the rep count by a factor of 20.  Most pax were on 60 reps by the time of the Mary.
MARY:
A sundry assortment of overhead claps, Hello Dollys, tempo squats, LBCs, flutter kicks, and a hollow hold arm twirl thingy.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Proverbs 13:20 – “Whoever walks with the wise becomes wise, but the companion of fools will suffer harm.” Be ware the company we keep.  This advice is talked about for kids and teens, but it applies to adults as well.  Who we are around will influence our thoughts, words, and actions.  We need each other to love each other well enough to tell the truth, to carry us when we are wounded, and to celebrate each others victories.  We also need to be mindful of the influence that we can be on others, especially on our spouses and kids.  If you don’t like what you see in your loved ones, it might be coming from us.  Ended with a thought from a man I respect, “The sins you commit in moderation now your kids will commit in excess.”  This calls for a humble fight every day men, and I’m glad to fight it with you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.