F3 Knoxville

Tag: Rocket Man

JUCO Slaughterhouse revisited

THE SCENE: 53 degrees and Smoky
F3 WELCOME & DISCLAIMER

Identified 1 FNG- later to be named Hurri-can
WARM-O-RAMA:
Side Straddle Hops 10x 4-count

Tempo Squats 10x 4-count

Cherry Pickers 7x 4-count (SLOW)
THA-THANG:

  • Indian run from AO to new parking lot below sophomore hill, count off by 4s to create 4 groups; begin 4 station (20 rep per exercise) AMRAP.  Complete reps at your start point, then run 3/4 of a lap counter-clockwise to the next station, rinse and repeat.
  • Station 1- diamond walk + box cutters
  • Station 2- CMU pullovers + Big Boy Sit-ups (self-AAR; next time give a demonstration of CMU pullovers)
  • Station 3- Imperial Squat Walkers + 4-count Flutter Kicks
  • Station 4- Big (12″x8″x16″) CMU rows + Gas Pumps
  • Mosey back to AO

MARY:
60 seconds to spare upon return to AO, completed tempo squats until 6:15 on the dot.

CIRCLE OF TRUST/BOM:
Paraphrased C.S. Lewis- I want to live my life such that when I die, ALL of hell rejoices knowing that I’m out of the fight.  To be fighters, we not only have to be physically ready, but mentally as well.  I carried a rucksack through the beatdown to represent the burdens that we bear.  1 Peter 5 says “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, CASTING ALL YOUR ANXIETIES ON HIM because he cares for you.”  As men, we tend to treat this action like fishing, and we cast our anxieties, burdens, and worries on God, only to reel them back in like a crank-bait.  We have to find a way to cut the line, and that can only be done through teamwork.  Use your support structure, use the team that has been created for you, not only at home, but within the brotherhood of F3.  The enemy prowls around like a roaring lion, looking for someone to devour.  We have to fight as a team, dropping our excess burdens in preparation for the fight.

ANNOUNCEMENTS:
Tomorrow is the deadline for the pre-order on Bro-lympics shirts, we need 2 more to complete it so that they’ll print them!

JUCO Slaughterhouse II- Veterans’ Day Special

THE SCENE: Clear, chilly, full moon; 6 point buck watched over the sophomore hill setup… he approved.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 10

Windmill x 10

Cherry Pickers x 10
THA-THANG:

  • Indian Run (last man up) to Sophomore Hill to celebrate Forrest Gump: partner up. PAX 1 “Shrimps” up the hill, LT Dan back down, and complete a Diamond Clock. PAX 2 celebrates legs with 10 “Mrs. Gumps” (monkey humpers w/sound effects), Range Targets down the hill, then Lunge Walks back to start point.  Trade positions to complete the set.
  • Run Forrest Run to the CMU pile and bulldoze to the parking lot. Keep your partner and DORA 100 “Jennys” (modified hello dollys), 200 BBS with CMU, 300 pullovers (over-planned, no chance of completing in time allotted)
  • Mosey back to AO, complete side crunches to run out the clock.

CIRCLE OF TRUST/BOM:
“Greater love hath no man that to lay down his life for a friend”, many have made that sacrifice, but it sucks for everyone involved. I pray that none of you are ever put into that type of situation. “Husbands, love your wives as Christ loved the church”- we’re not getting nailed to a cross for them, so how do we love them? Visit 1 Corinthians 13- Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful…” If someone asked your wife to describe you, in full honesty, would patient and kind be the first words out of her mouth? Honestly, I’d be 0 for 9 on that list. As HIMs, we need to strive to be better at love, toward our neighbor, our family, our friends. We need to bring peace with us wherever we walk, not chaos. Walk into your home, your work, your church, your life, prepared to be humble and peaceful.
MOLESKIN:
Prayer requests: Commission’s friend and mentor Dillard passed away; pray for peace and healing for the loss. Nutmeg’s father undergoing a major surgery. Pete Billingsley’s health as he struggles with a dire heart issue.
ANNOUNCEMENTS:
Congrats to JUCO for taking the AO Brolympics title, and to Spotter for nearly beating Woodshack out of the individual title.

THE SCENE: 34 degrees bit crispy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bunch of burpees
THA-THANG:
Dora 200 squat press, 200 curls, 200 tris

Moseyed to sophmore hill bear crawled up the middle followed by Captain Therkin at every corner

MARY:
Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Worship our father through the hardest trials of life. God is greater than our trials!
MOLESKIN:
Would have broken 30 if Nutmeg had shown up…..just sayin.
ANNOUNCEMENTS:
Bring the canned good next week!  Brolympics next Saturday!

JUCO Iron PAX Week 1

THE SCENE:

66 degrees in the gloom, JUCO met at HVA to use the Turf on the Football Field.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We did not warm up.  In the interest of time the Killa B’s workout was the focus.
THA-THANG:

Start at the goal line.  Broad jump (Bunny Hop) 10 yards to the 10 yard line then, 10 burpees, 10 Bonnie Blairs,  10 big boy sit ups.  Repeat 3x every 10 yards.  Then bear crawl 30 yards back to start (Goal Line).  That’s 1 round.

Do 5 rounds for time.

MARY:
No Mary, no time.  As guys finished they jumped back into the workout to encourage those still in progress.
COUNT-OFF & NAME-O-RAMA
24 total.  2 FNG’s Butter Knife & Stage Dive, plus a visitor named Smokey from Jacksonville.
CIRCLE OF TRUST/BOM:
Being desperate and alone.  A story about being desperate and alone at a point in my life, and relying on God for help when no one else was there.
MOLESKIN:
4 prayer requests. Emily and her postpartum, The Alexander family dealing with Cancer and loss, Guardrail’s son and his asthma, and Mr. Rodgers and the recent loss of his son.
ANNOUNCEMENTS:
Back to JUCO on Monday.  The Saturday JUCO bomb will take place at the Bomb Shelter.  Mr. Rodgers is on Q, and we will be there to support him.

B.R.I.C.K.

THE SCENE: 14 degrees, windy, CAH
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey
THA-THANG:
Complete the B.R.I.C.K. Between each set, run a  “down and back” in parking lot. Constant motion…

  • Burpees: 2-4-6-8-10, 10-8-6-4-2
  • Rocky Balboas IC: 2-4-6-8-10, 10-8-6-4-2
  • Incline Merkins: 2-4-6-8-10, 10-8-6-4-2
  • Captain Thor’s: 1:4 Ratio… 1:4, 2:8, 3:12…. 10:40. PAX leading PAX on this one. Nice to see the guys collaborate and figure it out…
  • King Kong Thrusters: 2-4-6-8-10, 10-8-6-4-2

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:

BRICK A singular positive Habit that is Advantageous to the individual or others.

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