F3 Knoxville

Tag: Ribbed

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch

Beach Weather

THE SCENE: 65 & breezy  –  felt just like a night at the beach

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins IC x 10
  • SSH x 20 IC
  • LABC fwd/bckwd x 10
  • OYO stretches

THA-THANG:

  • Mosey to the hockey rink
    • 11’s.  Merkins on one end, Squats on the other.  Do 2 burpees every time you cross the middle of the rink
  • Mosey to the tennis courts
    • 11’s.  Bear crawl forward & crawl bear back.  Dry Docks at one end, Lunges at the other end.
  • Mosey to the outhouse
    • Battle buddy up.  100 box jumps, 100 decline merkins, 100 calf raises.  Do these DORA style while partner runs to the grass and does 5 merkins.

MARY:

  • Low flutter kicks x 20
  • High flutter kicks x 20
  • Heels to heaven x 20
  • LBC x 20
  • Row, row, row your boat (Waxjob)
  • 5 burpees OYO (Ribbed)

COUNT-OFF & NAME-O-RAMA
Toebox, Tweet-E, Tank, Waxjob, Snitch, Ribbed, Wagon Wheel, Sparky, Mayberry, Choir Boy, Abacus, Bartman

CIRCLE OF TRUST/BOM:
God is in the business of bringing glory to himself.  No matter what your circumstance is, be sure to posture yourself so that God gets glory from it.

MOLESKIN:

ANNOUNCEMENTS:

I Love Hate You, Man

THE SCENE: 50 or so. Hot and muggy. Also really dark, because clouds and new moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
Windmill x15
CMU Hop-Over x20 OYO
Cherry Picker x8 IC
Round-the-blocks Merkins (1 lap)
Pass-the-CMU 1 round each direction

THA-THANG:

Mosey down around the outhouse and back up by the grassy area.

Pair up, one PAX does traveling exercise, other does specified reps of stationary exercise, then goes to relieve traveling PAX wherever they are. Alternate between the two stationary exercises until time called, then move on to the next Travel/Stationary grouping

Traveling Stationary
Bear Crawl w/ CMU 20 Curls
20 Tri Ext.
Crab Walk w/ CMU 20 Merkins
20 Big Boy Situps
Farmer Carry 2 CMU 20 Squats
20 Carolina Dry Docks
Blockee Broad Jump 5 8-Count Body Builders
20 Tri Ext.

Once more around the outhouse, then back up to the AO

MARY:
Just enough time for 5 Pullover-situp-standup with CMU
COUNT-OFF & NAME-O-RAMA
12 Men today… All disciples I pray!
CIRCLE OF TRUST/BOM:
Just a practical word today for your health and those around you: wash your hands. 2.0 and half of her school are out sick….
MOLESKIN:
I planned on running this Q up on the soccer field across the street, but it was so dark I couldn’t see the cones when they were 10 feet away.
Oh well… Whatever kind of grass that is near the AO smells pretty nice. I guess it’s whatever they put on there to cover up the odor of the dog excrement…
Thanks to Mayberry for today’s title. Definitely appreciated the “I love hate you right now, Waxjob” toward the end of the beatdown.
ANNOUNCEMENTS:
Signup for Hardship Hill!!!! (YHC too)
The Project AO launch in Oak Ridge was today… Tell your friends!

AMRAP Bowling

THE SCENE: 21 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 26 IC

Group Mosey

SSH x 13 IC

Group Mosey

SSH x 6-7

Group Mosey
THA-THANG:
PAX took turns bowling for exercises. # of pins knocked down had a corresponding exercise. Each exercise performed by doing AMRAP for 2 minutes. Each exercise followed by a Mosey/Sprint/Striders combination. # of pins knocked down and corresponding exercises below:

0- Burpees

1- Squat Jumps

2- Squats

3- LBCs

4- BBSU

5- Carolina DD

6- Merkins

7- Superman’s

8- SSH

9- Mts. Climbers

The dreaded gutter ball/no pins knocked down was rolled twice… Brutal.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
PAX encouraged to live out the AMRAP philosophy today as they loved their families, work, friends… go as hard as you can in all things!
MOLESKIN:
We prayed for Wall Ball and his wife and her pregnancy. 
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mist, Rain, Sleet, Snow

THE SCENE:

Dog Pound: windy, misty, rainy, sleety, snowy, coldy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rocketts x20

THA-THANG:
Mosey to the lot for roughly 10 sprints and then mosey back to AO to pickup CMUs I forgot to get.

Mosey to the lot and partner up, DORA: one does exercise, one runs to the end of the lot and back (about 150-175 yds?)

exercises are: CMU curls 150, CMU overhead presses 150, cleans 100, merkins on CMU 100, reverse squat walk dragging CMU down and back.

Mosey to tennis courts.  Suicides at EVERY line on both courts. Then some quick twitch knee ups along the fence, bear crawl suicides that sucked and audibles to squat walks. Finished with one more round of regular suicides

MARY:
No time for her today
COUNT-OFF & NAME-O-RAMA

10 total, including visitor from Nolensville “Mic Drop”

CIRCLE OF TRUST/BOM:

How do we learn best?
By reading instructions or by watching how it is done by someone that knows the process?
Are we a study God’s word culture or are we a do God’s word culture? By doing rather that studying, we develop a culture that newcomers and the young feed off of. They learn by watching the faithful not by studying.
Lets go be a “Do God’s word” and not just a “study God’s word”

MOLESKIN:

Welcome Mic Drop from Nolensville TN.  He will be “dropping” by once or twice a month.

We went from mist, to rain, to sleet, to snow today.

ANNOUNCEMENTS:
Forgot to mention Snacks for WH till tues, WH kids workout