F3 Knoxville

Tag: Rep Sleepy

Mega Pax Roulette

THE SCENE: Just on the low end of warm. Enough to get a good sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Merkins IC 10, Side plank each side, reverse plank leg raise 10
THA-THANG:
Split PAX in 2 groups. On the big lower loop, send one group one way and the other in the opposite direction.

  • Whenever you meet someone running the opposite direction, stop and do side straddle hops
  • Whenever you pass a pair of guys doing side Straddle hops, call out an exercise for them to do 40 reps of.
  • Whenever you complete 40 reps, continue on your run

MARY:
10 imperial squat walkers, 10 hand release merkins, 10 plank leg lifts, 10 hello dolly, 10 leg lifts, LBC for time
COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:
This exercise was a little bit like my story. I drifted into F3 completely by accident. Since then, I’ve had an amazing group of guys who have build me up in different ways and even helped me through a deep struggle with pornography. The circle was the first time I made that struggle public and it was the first time I really began to heal. Not saying anyone needs to, but you all should know that if ever you do need someone to help you with an internal struggle, we are all out here wandering in the wilderness with you, and whether you need help or your giving the help, reach out to one another.
ANNOUNCEMENTS:
Prayers for thos facing loss in our group, and praise for the answers to prayers in our group!

Making Some Progress

THE SCENE: 45ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x10 IC
  • Arms circles x10 IC (both directions)

THA-THANG:
Mosey over to the track

8 cones were spread out around the track. Use these 8 cones as markers to run a suicide around the track. Every time you reach your next cone, it’s 10 burpees. Every time you return back to the start:

  • 20 Merkins
  • 20 Iron Mikes
  • 20 V-ups

MARY:

Finish off with the after burner…

4 sets of Overhead Claps x25 IC (4 count) = total of 200 OH claps

  • Flutter Kicks x20 IC
  • 20 BBS OYO

COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:

“Progress means getting nearer to the place where you want to be. And if you have taken a wrong turning, then to go forward does not get you any nearer. If you are on the wrong road, progress means doing an about turn and walking back to the right road; and in that case the man who turns back soonest is the most progressive man.”

Make sure the progress you are aiming to achieve in life is the progress that you need, not the progress you think you want.

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

7 Legged Kraken

THE SCENE: Cool and Clear (38˚F)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle 10 Fwd/Bwd, Tempo Squats 10, Side Squats 6, Lunges Across Court and back

THA-THANG
The Kraken

8 Stations of Pain

  • Station 1: Face Melter (10 each leg)
  • Station 2: Burpee Squat Jumps (10)
  • Station 3: Decline Merkin (15)
  • Station 4: Dips (15)
  • Station 5: Quad Pushups (20)
  • Station 6: Incline Merkin (15)
  • Station 7: WW2s (20)

MARY

Flutter Kick 15, Pickle Pounder 10, Flutter Kick 15, Pickle Pounder 10, LBC’s for time
CIRCLE OF TRUST/BOM:

5 HIM’s conquered the 7 Legged Kraken!  Smuggler, Pinnochio, Rep Sleepy, Walt

As a Man Thinketh

Into your hands will be placed the exact results of your own thoughts; you will receive that which you earn; no more, no less. Whatever your present environment may be, you will fall, remain, or rise with your thoughts, your Vision, your Ideal. You will become as small as your controlling desire; as great as your dominant aspiration.  – James Allen

https://www.gutenberg.org/files/4507/4507-h/4507-h.htm

All that we are is the result of which we have thought. The mind is everything. What we think, we become. – Buddha

Your disposition will be suitable to that which you most frequently think on; for the soul is, as it were, tinged with the color and complexion of its own thoughts…

Your life is what your thoughts make it. – Marcus Aurelius

 

 

 

 

War Against A Bear

THE SCENE: Low to mid 40s, perfect morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH (4-ct) x20; Cherry Pickers (4-ct) x8; Little Baby Arm Circles F/R (4-ct) x10 both directions; Imperial Squat Walkers (4-ct) x10

THA-THANG:
Grab CMU and mosey to the tennis courts

Battle Buddy up to fight the WAR this morning

One man bear crawls two widths of the tennis courts than sprints the other two widths, does 10 Burpees, than Bernie back two widths and crawl bear back two widths.

Other man spells WAR with his exercises. Doing WW2 Situps, American Hammers (holding CMU), and Release Merkins. Rep count starts at 10 per exercise and increases by 5 each time around until reaching 30 than stays there. Battle Buddy picks up where other man left off when he gets back.

Mosey back to the Grinder

MARY:
PAX Roulette for 10 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.” Isaiah 40:28-31

We may be physically weary after a workout but these verses are talking about a weariness of the mind, spirit, and our emotions. There are many things that could have us weary, maybe it is our work, our boss, our children, our spouse, or something else. Waiting on the Lord is the answer to all these things that cause us to be weary. We wait on the Lord by spending time reading His Word, just like we are consistent in working out we should be consistent in reading the Bible every day. We wait on the Lord by spending time in prayer. we should pray about the things that have us weary and for others that need to know God. We wait on the Lord by being in fellowship with other believers. We need to have men around us to encourage us and hold us accountable. We need to be part of a local church.

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

Tie One On

THE SCENE: Low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 4-ct x 20
  • TN Rocking Chair x 15
  • Big Arm Circles F/B x 10 each

THA-THANG:

Colombian Necktie on greenway path. Start cone plus 20 cones out. Run to furthest and back and do 20 burpees. Run to next and back and do 19. Etc.

MARY:

  • 20 BBS
  • 20 Leg Lifts
  • 20 BBS

COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:
First agriculture, and then industry, changed two fundamental things about the human experience. The accumulation of personal property allowed people to make more and more individualistic choices about their lives, and those choices unavoidably diminished group efforts toward a common good. And as society modernized, people found themselves able to live independently from any communal group. A person living in a modern city or a suburb can, for the first time in history, go through an entire day—or an entire life—mostly encountering complete strangers. They can be surrounded by others and yet feel deeply, dangerously alone.

From Tribe – Sebastian Junger

MOLESKIN:
That’s 210 burps for those keeping count.
ANNOUNCEMENTS: