F3 Knoxville

Tag: Scoutmaster

Burp-a-cide

THE SCENE: 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1 minute plank
  • Jog a lap

THA-THANG:
Do the exercise, then run a suicide with the 3 cones between each one. First cone = 1 burpee, second cone = 2 burpees, third cone = 3 burpees.

  • CMU OH Press x 50
  • CMU Goblet Squat x 50
  • Merkins x 50
  • CMU Curls x 50
  • CMU Crunches x 30
  • CMU Plank Step-up x 30

Once the round is finished, complete 29 burpees and restart

MARY:
Finish off with another 1 minute plank
COUNT-OFF & NAME-O-RAMA
10 killed it
CIRCLE OF TRUST/BOM:

From Mere Christianity – “Everyone thinks forgiveness is a lovely idea until he has something to forgive.”

It’s always preached to forgive those around you, which I think everyone can always agree is easier said than done. I struggle with forgiveness in specific areas of my life that I have been working on for years. I wanted to challenge everyone to focus on forgiveness in their lives. Whether you’re at a point where you can do it or not, at least make progress.

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

Ultimate – Rain Edition

THE SCENE: wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, Run to the soccer field

Everyone hold squat in a circle. Pass the Frisbee one person to the right. Stand up. Step back. Hold squat. Rince and repeat around the circle 4 times.

  • 1st droppped Frisbee = 10 Burpees
  • 2nd = 20
  • 30
  • 40

THA-THANG:
Play ultimate Frisbee with a few modifications.

Every time the disk touches the ground do one of the following (depending on what the Q says it is time for)

  • 3 Burpees
  • 5 groiners
  • 5 monkey humpers
  • 5 monkey groiners
  • 5 beast merkins

Scoring team does 5 star jumps

Opponents walk to far end and do 10 merkins

Q is all time offense if you have an odd number and does both exercises each score.

MARY:
Run back to the AO. Couple of beast merkins and a failed attempt at a triangle merkin prompted by the song “lean on me”
COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Had a someone whom I consider to still be my friend walk away from our friendship due to unrepentant sin. Wanted to keep lying to me about it and would not show any repentance. Made me reflect on my own struggle with pornography when I got to a similar breaking point. I’m so glad that I had the men of F3 to lean on while throwing myself at God’s mercy to help me heal from that addiction. I still struggle with temptation and there are even moments of failure in the recent past. But I’m done hiding that struggle. I will continue to throw myself at the mercy of God and confess my sin openly so that I might be washed clean. I am praying my friend will get to that point. That he will take the hard step to get out in the rain of God’s mercy. And that he’ll allow me back into his life.

ANNOUNCEMENTS:
Fia 2.0 coming up on the 30th at Bomb-Shelter! All welcome.

Ladder of Fun

THE SCENE: A nice Fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, and a little of this and a little of that
THA-THANG:
Ladder of sorts.  We used several locations at the park.

  • Started with 10 CMU thrusters and ran to location 2
  • 20 merkins run to location 3
  • 30 CMU curls run to station 4
  • 40 dips run back to station 3
  • 30 CMU curls run to station 2
  • 20 merkins run to station 1
  • 10 CMU thrusters
  • From here on out we did the same order with reps but someone different called out the exercise

MARY:
We did BB sit-ups, box cutters, hello Dollys and LBC
COUNT-OFF & NAME-O-RAMA
8 got the work in with 1 being an FNG named Bait
CIRCLE OF TRUST/BOM:
What’s your priorities?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dice roll

THE SCENE: Someone ordered extra gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1/2 mile mosey
THA-THANG:

Partner up. There were two stations, and each partner took turns on the stations. The first was a run from the baseball field to the pavilion and then 15 Merkins. Station 2 started with a dice roll to determine the movement. Exercise then performed from home plate to the outfield grass, 15 big boy sit ups were performed, then repeat the exercise on the way back

  • 1: Bear crawl down, crawl bear back
  • 2: Murder bunny down, resurrection bunny back
  • 3: Walking lunge with CMU
  • 4: Rifle carry
  • 5: Farmer carry
  • 6:inch worm (audibled to stopping at the base for this due to it taking longer)

Whichever partner finished first does burpees until their partner is done and then they switch. repeat as necessary

MARY:
Pax roulette abs
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:
As adult men, having an opportunity to grow and develop fellowship is hard to find. That’s part of why I love F3. The help I received during hardship hill from the Pax made me appreciate this even more
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deck of Death

THE SCENE: Rain rain go away! but at least its not snow yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
some SSH, squats and Abe Vegodas
THA-THANG:

Deck of cards work out.

All number cards were wind sprints. # indicated how many cones you went ( Q forgot there were 10 numbers in a deck not 9 so we had to do some adjusting)

Suit determined movement for sprints

  • Heart- Run
  • Club- Bernie
  • Spade- Burpee wind sprints. run to cone, do # of burpees for what cone you are at i.e. first cone 1 burpee, 2nd cone 2 burpees etc.
  • Diamonds- Broad jump ( due to the rain and the slick grindstone this was omitted and turned into lunges, which took too long)

Face cards were 20 reps of the corresponding exercises

  • Jack- HR Merkins
  • Queen- BBBS
  • King- Leg Raises
  • Ace- Jungle boy squats

MARY:
none
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be consistent men. We can not tackle any challenges or goals without consistency.
MOLESKIN:
We had an FNG out today. Great job by Hotsquat with the EH.
ANNOUNCEMENTS:
putting together a care package for Avocado. Check the slack for more info.