Rep Sleepy – Page 52 – F3 Knoxville

Spring Training

April 2, 2021 Taco

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
LBAC
Over Block Merkins
Imperial Squat Walkers

THA-THANG:

Mosey to the baseball field with a CMU
Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
4 Rounds of exercises
- Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
- Pitcher Mound: 5 reps, 3 Cheers Blockees
1^st base: 10 reps
- 1.Clap Merkins
- 2. Drunken Mt. Climber (4ct)
- 3. Gorilla Humpers (4ct)
- 4.V-ups
2^nd Base: 20 reps
- 1.Gas Pumps
- 2.Hand Release Merkins
- 3.Starburst
- 4.Frog Squat
3^rd Base: 30 reps
- Jump Squats
- WW2 Situps
- Stagger Merkins 15/15
- Tuck Jumps

Homeplate: 40 reps

1. Peter Parker, 2ct
2. Air Squats
3. Big Boy Sit Ups
4. Merkins

After finishing these round go to the dugout for 11’s

Dugout: 11’s
Orphan Annie: Clean the floor (arm circle each arm for the number)
Iron Mikes

MARY:

Planks with leg lifts
Flutter Kicks
Pickle Pointers
Side/Middle/Side Reaches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Spring signs (blooming flowers, greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

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

Via Dolorosa Uno

April 1, 2021 Swerve

THE SCENE: Cold, in the 30’s, and a brisk wind.
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH X 20

Cherry pickers x 8

Tempo Squats X 10

Mosey to the short apex and back to the grinder.
THA-THANG:
Grab a battle buddy! While on partner runs the apex loop, the other plays Uno. The number of exercises is the number on the card times 10. When the buddy gets back, he takes over where the other left off. If you finish and exercise, go ahead and flip a card to start another. The exercises were as follows:

Red = HR merkins.
Blue = BBS.
Green = Overhead CMU press.
Yellow = CMU thruster.
Draw 2 = repeat previous exercise.
Draw 4 wild = 15 body builder burpees.
Wild = 15 pax choice.
Skip = 15 Iron mikes (single count)
Reverse = 15 inchworms.

MARY:
We planked in a circle while some pax completed a Via Dolorosa bear crawl around the perimeter. While waiting, we knocked out 10 tempo merkins and 10 Hello Dolly’s and time ran out.
COUNT-OFF & NAME-O-RAMA
10 men and 2 2.0’s put in work. Much respect to Weebelo and Lumberjack!
CIRCLE OF TRUST/BOM:
Reflected on Easter weekend and this quote: “To you I say, do you know what Jesus does with those who squander his mercy? He pours out more mercy. God is rich in mercy. That’s the whole point. Whether we have been sinned against or have sinned ourselves into misery, the Bible says God is not tightfisted with mercy but openhanded, not frugal but lavish, not poor but rich. That God is rich in mercy means that your regions of deepest shame and regret are not hotels through which divine mercy passes but homes in which divine mercy abides. It means the things about you that make you cringe the most, make him hug hardest. It means his mercy is not calculated and cautious, like ours. It is unrestrained, flood-like, sweeping, magnanimous. It means our haunting shame is not a problem for him, but the very thing he loves most to work with. It means our sins do not cause his love to take a hit. Our sins cause his love to surge forward all the more. It means that on the day when we stand before him, quietly, unhurriedly, we will weep with relief, shocked at how impoverished a view of his mercy-rich heart we had.” ~ from Dane Ortlund’s “Gentle and Lowly: The Heart of Christ for Sinners and Sufferers”, pg. 179-180.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal stroll through the park

March 29, 2021 Veep

THE SCENE: Cold and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Pearson Springs and did some SSH, cherry pickers, and side lunges along the way.
THA-THANG:
Under the pavilion do:

Squats x 5
Step ups x 5
Dips x 5
Go to parking lot and the first space line do a merkin
Run loop
do x 10 everything in the pavilion
go to parking lot and do a merkin at the first line and side bear crawl (if that’s a thing) to the next parking spot line and do x 2 merkins
run loop
do everything under the pavilion x 5 until you max out at 20.
increase your line by one each time doing the Merkins at each line along the way.

MARY:
Mosey back to AO stopping to do BB, LBCs, tempo decline BB along the way. Once at the AO do WW2s and instead of ABCs we did 123s up to 20. Finished with LBC until time is called.
COUNT-OFF & NAME-O-RAMA

9 came out this morning

CIRCLE OF TRUST/BOM:
Today is a good day to try.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kracken at the Tracken

March 27, 2021 Napster

THE SCENE: Gloomy but warm at the Tracken
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 side straddle hops, since Moses asked for it

Tommy Boys OYO – Swing arms back and forth (fat guy in a little coat)

Little Baby Arm Circles forward and backward

THA-THANG:
Insert information about the workout.

Moseyed to the Tracken (track)
Began a Kracken, 8 stations, do 50 of the exercise listed, run a lap, pass the exercise you did and start over on the next one.

50 Merkins
50 Squats
50 WW2 set-ups
50 Burpees
50 Iron Mikes
50 Monkey Humpers
50 Mountain Climbers
50 Bobby Hurleys

MARY:
Some Flutter Kicks LBCs to finish it out.

CIRCLE OF TRUST/BOM:
Just expressed gratitude for F3 and all it has done for me, at the beatdown and out in the real world. I will truly miss this group and will drop in every chance I get.

ANNOUNCEMENTS:
Napster is moving, last day and Q, tomorrow at the Bomb Shelter

Running, Bear Crawls, and Legs Oh MY

March 23, 2021 Smuggler

THE SCENE: 41 out but we dont let no cold stop us.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run with 15 pound plate from Grindstone to Oval Office. The Pax was very pleased when they got handed the plate. Far better than a CMU. 5 Inch Worms once we got to the track.
THA-THANG:
Red Bachetta- 1 Rd- Pax started on goal line. Ran to yard marker and completed exercise as listed. Run back to start. Hold plank till 6 finished.

100 Yrd Line- 100 SSH- 1Ct
75 Yrd Line- 75 Mountain Climbers- 1ct
50 Yrd Line- 50 LBC
25- Yrd Line- 25 Merkins
10 Yrd Line- 10 Burpees

No Mercy Mile-

Pax started mid part of near straight away. Jog to start of the turn on back side, bear crawl the full turn. Start Jog after turn to mid point of backside straight away. Mid point 25 Merkins. Jog to front side turn. Lunge full front side turn. Jog to mid point of front straight away. 25 Squats. Rinse and Repeat. We got about 1 and1/12 laps completed.

MARY:
One Round of Bruce Lee: 20 Reps- American Hammer, Leg Raises, LBC’s, Heel Touch, Crunchy Frogs, 100’s

BBS for time- 30 seconds to finish.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This month I’m trying to express more gratitude for the things i have in my life. While we all can be grateful for F3, what it has done for us and the PAX, i challenged the pax to think of other things we are grateful for.

Smuggler-My wife and the change she has made in my realatiohsip with my daughter. We have gone through some hard times, a lot due to my own bad relationship decisions. However my wife has come in and been an amazing force in my life and has made a world of difference.
Pinocchio- His son, being a new father has given him a new perspective on life.
Veep- His job and the the ability that has provided him to do things for his family.

Take time to let those around you know you’re grateful for them.

MOLESKIN:

ANNOUNCEMENTS:
Napster’s final two Q’s are on Friday and Saturday. We need to pack it out!