Rep Sleepy – Page 53 – F3 Knoxville

The Hidden Hundred Reps

March 23, 2021 Drifter

THE SCENE: First day of the year I broke out the old tank top if that tells you anything. Absolutely beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
29 Side Straddle Hop, 10 tempo merkins, 10 tempo squats, 10 imperial squat walkers, inchworm of death

THA-THANG:

Basically, work your way back and forth on the Grinder for the duration. 5 pull-ups on one end, 15 dips on the other. Stop at 5, 10, 15, 20 lines going both ways to do reps of the first exercise below (then second on you next lap, etc). Lunges and crawls are all done in between the lines. Burnie to the dips, run back to start.

Good mornings / lunge forward / lunge backwards
Merkins / bear crawl forward / crab walk back
BBS / lunges again
Side lunge (single count) / bears and crabs again

5, 10, 15, 20 are all lines. Lunges and crawls are all done in between the lines.

MARY:
20 hello dolly, 20 super swims, 20 scissor kicks, 20 super slaps. All in cadence.

COUNT-OFF & NAME-O-RAMA
14 PAX

CIRCLE OF TRUST/BOM:
Read this quote from the opening to the album “Worthy” by Beautiful Eulogy.

We will not lose heart
Even though this present age will waste away
We will surely suffer, but it’s a slight momentary trouble
The deconstruction is painful, but the transformation is beautiful
When we the children of God are crushed under the heavy affliction of this world, be reminded that it’s weightless in comparison to the eternal measure of God’s glory
We have lost our eyes for the unseen and have swallowed the false hope of the visible
We must realize the empty grave and revel in the certainty of His resurrection with assurance of renewal, considering it worthy to suffer for the faith
So we will worship while we wait

MOLESKIN:
Good work, men!
ANNOUNCEMENTS:
Don’t forget Saturday coffee

Perseverance

March 18, 2021 Hundo

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

March 16, 2021 Hellbender

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

March 15, 2021 Peach

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

March 11, 2021 espy

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.

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

MOLESKIN:

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