F3 Knoxville

Tag: Rep Sleepy

Perseverance

THE SCENE: Warm. Light rain, but once you’re wet you’re wet….. so get on with it.
F3 WELCOME & DISCLAIMER

Did the usual intro…

WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Baby Arm Circles Forward IC
  • 10 x Little Baby Arm Circles Backwards IC
  • 10 x Cherry Pickers IC
  • Short Mosey around Tennis Courts and back to the grinder.

THA-THANG:
Two Stations (One under Pavillion and Another at other end of ball courts)

Do 1 exercise at Station 1 then run to Station 2.  Do 1 exercise at Station 2 then Bernie back to Station 1…..working your way down the list.

Air Raid = 5 Burpees.  During beatdown a Pax member can yell Air Raid at any time which forces everyone to stop, do 5 Burpees, then continue on.  All Pax called an Air Raid.

Station 1

  • 20 x Dry Docks
  • 20 x Incline Merkins
  • 20 x Merkins
  • 20 x Dips
  • 20 Shoulder Taps

Station 2

  • 20 Squats
  • 20 Iron Mikes (1 ct)
  • 20 Monkey Humpers
  • 20 Jumping Squats
  • 20 Calf Raises

Rinse and Repeat.

MARY:

Short “fellowship mosey” around the parking lot.

  • 20 x LBC OYO
  • 20 x Flutter Kicks (1 ct) OYO
  • 20 x Hello Dolly OYO
  • Protractor
  • Hold a Plank (for extra credit we squeezed out a few Merkins)
  • Pax Roulette
    • Drifter called one I can’t remember to save my life.
    • Swerve called Tempo Squats x 20
    • Toad called Mountain Man Poopers x 20
  • 20 x LBC (which was miscalled as Little Crunch Babies, no babies were harmed in this beatdown) OYO
  • 20 x Flutter Kicks OYO
  • 20 x Hello Dolly OYO
  • Protractor
  • Loooooooooong Plank Hold where we discussed the world record for plank holds and squeezed out a Merkin for extra credit.

COUNT-OFF & NAME-O-RAMA

5 in the PAX.

CIRCLE OF TRUST/BOM:
James 1:2-4 NIV  Consider it pure joy, my brothers, when you face trials of many kinds because the testing of your faith creates perseverance.  Let perseverance finish its work so that you can be mature and complete.

When you come to F3 the Q gives you a trial to face.  You have the choice to persevere and make it to the other side or not.  We all face trials in life.  My default reaction to a trial is to say “oh, man, ugh, why do I have to deal with this.”…..I want my life to be easy.  This verse suggests to me that life isn’t supposed to be easy!  Spoiler Alert!  The trials are NECESSARY to create Perseverance.  The Perseverance is Necessary for me to be a completed work and be ready to do God’s will.  Choose to Persevere Today.

MOLESKIN:
Prayer Requests taken and lifted up.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 4-leaf clover

THE SCENE: Cool mid 50’s, rain had just subsided
F3 WELCOME & DISCLAIMER

Push yourselves to get better today. Not a professional, nor a doctor. Still ‘social distancing’ per covid 19 guidelines


WARM-O-RAMA:

20 SSH (IC), 10 Imperial Squat Walkers (IC), LBAC (8 F and R IC), mosey, 8 Mountain Man poopers (IC), 10 Merkins (IC). Mosey back to AO for 10 Thrusters (IC) and 10 Blockees (OYO)

THA-THANG:
In the Spirit of St Patrick’s day, we went looking for four leaf clovers by moseying over to the parking lot by the football field. Upon arriving at the parking lot, we found a four leaf clover, whose stem extended down a hill.

The Four-Leaf Clover consisted of 4 stations. PAX completed a station before returning to the stem (5 Burpees) and then running down the hill to the base of the stem for 5 body builders before returning back up the hill to the top of the stem for 5 more Burpees and proceeding to the next station.

Station 1:

  • 10 Burpees
  • 20 merkins
  • 20 4ct Monkey Humpers
  • 40 LBC

Station 2:

  • 10 Body Builders
  • 40 Dry Docks
  • 20 Mountain Man Poopers
  • 20 WWII

Station 3:

  • 10 Burpees
  • 20 Dips
  • 20 Jump Squat
  • 20 Hello Dollys

Station 4:

  • 10 Body Builders
  • 40 Shoulder Taps
  • 40 Iron Mikes
  • 20 V-Ups

Mosey Back to AO

MARY:
PAX got about 1 minute of CMU Flutter Kicks to finish up
COUNT-OFF & NAME-O-RAMA
16 PAX: Veep, Taco, Avocado, T-Bone, Espy, Postpone, Swerve, Smoky, Limbo, Radioshack, Napster, Rep Sleepy, Nair, Hundo, Drifter, Hellbender
CIRCLE OF TRUST/BOM:

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”

Embrace the challenge everyday to not shy away from the difficult things in life.

MOLESKIN:

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

Sandbaggin around Sandy Springs

THE SCENE: 52 light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 10

Imperial Squat Walker IC x 8

Gorilla Humpers 4CT IC x 8

Mosey to soccer fields with 5 sandbags trading off every few light poles with 10 merkins at each stop OYO.

THA-THANG:
Battle Buddy up at soccer field- DORA as follows:

50 bodybuilders

100 imperial squat walker 1 CT squat

150 Gorilla humpers 4 CT

Battle buddy bear crawls to midfield, 4 clean to sandbag throw, crawl bear back to buddy next to goal. Rinse and repeat until all reps are done.

Mosey back to Grindstone, stopping every couple of light poles to perform gorilla humpers IC.

MARY:
Hold iron cross IC LBAC x 10

Same position transition to American hammers  x10 2 CT

Hold iron cross overhead claps IC x 10 to close
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you’re a lion or gazelle. When the sun comes up, you’d better be running.”

Keep grinding everyday and remember what you’re running for. Whether it be to better yourself or others, keep putting in the work consistently every day.
MOLESKIN:

ANNOUNCEMENTS:
Napster going away Q next Friday 3/26 at the Arsenal. Be there!

Lumberjack’s birthday Q

THE SCENE: Pleasant and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 (or 10 b/c ESPY can’t count) each of the following

-SSH

-Cherry pickers

-Tempo squats

THA-THANG:
Mosey around the AO to get the blood pumping

-Arrive at the tennis courts where we found two super-sized CMU’s and two nerf guns. Two PAX at at time shoot a nerf gun and carry super-sized CMU to retrieve bullet. 9 burpees once you arrive.

The rest of the PAX reps 9 of the following until its their turn:

-Merkins

-CMU Squats

-Elf on the shelf

-Hand release Merkins

MARY:
PAX roulette, 9 reps of everything
COUNT-OFF & NAME-O-RAMA
Hellbender, Hundo, Drifter, Noggin, Scout Master, Smokey, Limbo, Postpone, Sleepy, Lumberjack, Peach, Swerve, Nair, ESPY
CIRCLE OF TRUST/BOM:
Lumberjack gave the BOM: you don’t have to first to be the best, just do your best!
MOLESKIN:
Prayer for Hammy and Woodschack to heal up and return to the gloom soon!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.