F3 Knoxville

Tag: Shenanigans

A Date with Paula

THE SCENE: 63 degrees and a beautiful morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20, BAC, a little stretching

THA-THANG:

Eight stations Paula Abdul style while Bernie Sanders past two cones, do exercise, then Bear Crawl back one cone, do exercise.

  1. Abyss Merkins
  2. Clock Lunges
  3. Plank Jacks
  4. Alt. Shoulder Taps + Merkin
  5. Tempo Merkin
  6. Bolt 45’s
  7. WW2’s or BBSU
  8. Colt 45’s

MARY:
Green Sally for time

COUNT-OFF & NAME-O-RAMA
Trousers, Shenanigans, Banjo, Doppleganger, Rep Sleepy, Grouch, Streaker, Pennies, Halfday, Cow Patty, Doctor, Hoosier, Master, and FNG Malfoy
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12
MOLESKIN:
I appreciate each and every one of my fellow PAX at the Speedway! In today’s culture it is imperative that we as men stick together, not only for encouragement but for accountability and fellowship. When we stand together, we are strong! F3 has made an impact on me physically, mentally, and spiritually. When we step up to lead, it changes us at home, at work, and in our daily lives. It is such a wonderful thing to see you encourage each other out there every time we meet.
ANNOUNCEMENTS:
Welcome FNG Malfoy! 2nd and 3rd F opportunity @Food City Seymour on Wednesdays 6-7am. Official launch of Speedway is this coming Saturday June 4th @6am!

Speedway’s First Slingshot

THE SCENE: the threat of heavy rain ever loomed, but the heavens only released a gental shower.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 IC Merkins, 10 IC Squats, a little of this, a little that, michael phelps, 10 IC franken kicks, 10 IC Boxer jacks, mosey
THA-THANG:
Partner Slingshot arround the Speedway 500. Partner 1 does 10 burpees then runs to catch partner 2. Partner 2 is alternating bear crawls, burnie, crab walk, burnie each time they swap. Do one full loop.

Crab-kets and crackilackin-krackin burpees

Do crab-kets while you wait for a pullup bar.

3 hand release merkins + 3 pullups = 1 crackilackin-krackin burpee. Do 5 then join the crabs until your next turn.

MARY:
20 peter parkers, 15 hillbillies, 10 supermans, lbc for time
COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
F3 is not a religious org. Instead we are challenged to answer 2 questions. What do you believe happens when you die? And how does your answer to the first question affect how you live today. It’s up to the guy in the center of the circle to share his thoughts and the others to listen with an open mind, but also to be prepared to share alternative vantage points when it’s their turn in the center, creating healthy and constructive dialogue.

I shared my answers to the questions,  but more want to encourage you to reflect on the questions.
MOLESKIN:
N/a
ANNOUNCEMENTS:
Aos launching. Convergence at juco, etc

DORA’s Card Game

  1. THE SCENE: A beautiful morning in the gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20; Imperial Squat Walker x10; Mosey loop for the workout

THA-THANG:
Partner up, PAX 1 runs loop from warmup. PAX 2 draws a card to determine how many reps to do of the exercises. Exercises were Derkins, WW2s, and Step Ups.

  • 2-10 = reps equal to number on card
  • Face Cards = 15 reps
  • Ace = 20 reps
  • Joker = 25 reps

MARY:
Flutter Kicks x20; Boxcutters x 10; LBCs x20; Big Boys for time

COUNT-OFF & NAME-O-RAMA
12 total this morning with two FNGs

CIRCLE OF TRUST/BOM:

Inaction breeds doubt and fear. Action breeds confidence and courage.

  • Dale Carnegie

Specializing in self-improvement and interpersonal skills, American writer and lecturer Dale Carnegie talked often about the power of action. It’s easy to let our small doubts and anxieties balloon into overwhelming fears — because we allow them too much time and space to grow rather than taking action to face them. “If you want to conquer fear,” Carnegie urged, “do not sit home and think about it. Go out and get busy.”

The Bible also talks about fear.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

Don’t let fear hinder you from being the man God has called you to be. Pray and take action.

MOLESKIN:
Pray for Pennies daughter as she will be traveling out of the country. Pray for Trousers and his family. Pray for Smuggler and Halfday as they travel this week.

ANNOUNCEMENTS:

Rampart launch on 5/30 at 7am

Speedway launch on 6/4 at 6am

Walls of Jericho

THE SCENE: High 50s and perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH – 25, BAC – 10 , church lap

THA-THANG:
Walls of Jericho

  • Peoples Chair
  • Blockees
  • Diamond Merkins
  • Dips
  • Military style Merkins
  • Imperial Walkers
  • Lawn Mowers

MARY:
LBC

COUNT-OFF & NAME-O-RAMA
Halfday, Cow Patty, Shoelaces, Grouch, Rep Sleepy, Streaker, Doppelgänger, Shenanigans, Doctor, and Trousers
CIRCLE OF TRUST/BOM:
Read Joshua 6:1-5

God may ask us to do something that makes absolutely no sense to us, but it doesn’t matter. We trust His commands and the outcome is up to Him. He has called us simply to be obedient.
MOLESKIN:

ANNOUNCEMENTS:

Takin a Left Turn

THE SCENE: 59 Degrees with a view of the mountains
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – ICx15
Tempo Squat – ICx13
Merkins – ICx10

THA-THANG:

Pax start with a 20yd bear crawl and then enter the beatdown zone where they complete the exercise prior to running a 400m around the church; returning to the 20yd bear crawl. Rinse and Repeat.
Example – 1st Round
Bear crawl, 25 Merkins, Run 400m
Bear crawl, 30 Merkins, Run 400m
Round 2
Bear crawl, 25 BBS, Run 400m
Bear crawl, 30 BBS, Run 400m

  • Bear Crawl x10 (4ct)
  • Merkins x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Merkins x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x10
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x20
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • V-up x15
  • Run 400m
  • Bear Crawl x25 (4ct)
  • V-Up x20
  • Run 400m

MARY:
Pax jumped in with the 6 to help out in time remaining
Held planks for 6 to return
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
Shared a bit about the impact F3 has had on my life in regards to the bonds that are created between men when they are tested. When you put in the work, get the job done and go at it with a battle buddy. The relationship is stronger than a typical relationship. Trust your fellow HIMs, put in the daily work and be there for them. The bond is everything.

MOLESKIN:
Great spot for an AO. Mountain view at the end of the beatdown was pretty epic. Great group of guys. They even know how to mumble chatter already! Moses approved…All 12 put in the work and all 12 left with their first victory of the day.
ANNOUNCEMENTS:
Grouch is 40 today, Happy Birthday!  Support him as he leads the Bomb Shelter crew this Saturday.