F3 Knoxville

Tag: Shooter

The Crippled Krakken

THE SCENE: 39 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab some weight, jump around and stretch something. .
THA-THANG

Ten stations

25 reps x 15 min, 20 reps x 15 min, 15 reps x 15 min

  •  Overhead sandbag sumo squats
  •  Sandbag cleans
  •  Dumbbell curls
  •  Tricep extensions
  •  Overhead press
  •  Goblet squats
  •  CMU rocky balboa’s
  •  Slam ball
  •   Dumbbell Merican  rows
  •  45 pounds flamingos

When you finish your station, take a lap and fill an empty station. If the only empty station is the one you left: tough luck, do it again.

MARY:
Who needs washboards when you’ve got pipes?

COUNT-OFF & NAME-O-RAMA
10 PAX

Mayberry, Shooter, I-beam, Butters, Cosmo, Swirlie, Bartman, Scooter, Wallball
CIRCLE OF TRUST/BOM:
PAY ATTENTION!

Recently I had a few guys approach me about starting a small group of men to discuss life issues, challenges, struggles and sharpen each other. The first few weeks I was pleased that we could talk through some major issues they were dealing with and I shared from my experiences and how my wife and I handled many of these things in our own marriage.  About six weeks later I had a conversation with my wife where she expressed that she had felt neglected, unseen, unloved and virtually ignored for about that length of time. I was stunned. I  had absolutely no idea she felt that way. As I looked back over the previous two months I realized that I had spent the majority of the time focused significantly on myself. I had several trips, went to multiple ball games, and was overall focused on my own enjoyment and pleasure. The word for today is “Pay Attention.”  Don’t allow yourself to simply coast through life doing what comes naturally. You can lose the things and the ones you love, you can damage people and you can hurt yourself if you’re not paying attention to your attitudes, actions and motivations.  It takes hard work to get back from these far off places. The work is worth it, but you’re better off avoiding them in the first place. Pay attention!

“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.”
‭‭1 Peter‬ ‭5:8‬ ‭ESV‬‬
http://bible.com/59/1pe.5.8.esv

MOLESKIN:
Great, cold work!

ANNOUNCEMENTS:
None

Monday runday

THE SCENE: 50, moist and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the field on watt rd
THA-THANG:
Full field Sprint, jog perimeter of the field back to the start line x 5

Run the full loop and back to the Watt Rd field

Get a battle buddy, partner Bernie Sanders 25 yds, then turns and sprints to end line.  Partner b waits until partner gets to the 25 yards then tries to catch him.  Switch and repeat 4x

Bernie Sanders to midfield, Sprint to the end 4x

Mosey back to ao

Run up the hill towards the cess pool 2x

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rise & Grind: CMU Version

THE SCENE: Frickin’ gorgeous, clear fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some brief OYO stretching and then lined up on the base line for a series of lunges, butt-kicks, and high knees.
THA-THANG:
I instructed the PAX to visit our stack of friendly CMUs. We carried the CMUs on a one mile run, stopping along the way at 8 evenly dispersed cones an exercise written on the cone. Exercises consisted of the following:

  • 4 ct. Flutter Kicks (w/ CMU) x 20 IC
  • 4 ct. Hello Dolly (w/ CMU) x 20 IC
  • Narrow Squat x 30 IC
  • Carolina Dry Docks x 30 IC
  • Reverse Lunges x 30 each leg OYO
  • Star Jacks x 30 OYO
  • Smurf Jacks x 30 IC
  • Blockees x 5 IC

CIRCLE OF TRUST/BOM:
“No time like the present.” The PAX and I discussed the importance of living in the present and making the most of every day. We aren’t promised tomorrow and we don’t know what the future holds, so we need to do everything in our power to live to our fullest extent in ways we can control.
MOLESKIN:
Welcome FNG “Block-Buster”. I’m glad you made it, even though you tried to kill me.
ANNOUNCEMENTS:
F3 Anniversary is coming up fast; make sure to sign up accordingly!

Flex Seal on a Birthday

THE SCENE: It was Dark and smelled like Birthday Cake.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 16x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
ISO Squats 20x
Burpees 6x
Ice Skaters 16x
Burpees 10x
Hand Release Merkins 20x

THA-THANG:

Partner 46s
Dora Fashion: One Partner does Box Jump/StepUps while other does 23 of the following, then Flapjack
Crunchy-Frog
Hand Release Merkins
Squats
Burpees
BBS
Plank Jacks (2-count)
Bobby Hurley (Jump Squat)
Shoulder Taps (4-count)

MARY:
It was a nice day for some Shoulder Blasters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick note not to forget that the tasks at-hand were provided to you because you were up to the challenge.  It wouldn’t show up at your door if it wasn’t meant for you.
MOLESKIN:
It was a good day…dry and cool.   Pretty good mumble chatter, some wisecracks about getting older and yet we persevered.  Great to have Hickory’s “FLEX SEAL” in attendance!
ANNOUNCEMENTS:
Nove 3 Olumpics!!!

So Many Brickees…

THE SCENE: Mild temp. Good humidity. No bad omens to help people guess what was coming

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
some light stretching
Grab two bricks
some Merkins, some squats, good mornings, etc. just checking that everyone’s body is working.

THA-THANG:
Run around the park. Stop at every 5th light post. alternate between “Brickees” (burbees with a brick in each hand), and some other work (WTFs, triceps, squats).

5 reps at 5th light post, 10 at 10th, 15 at 15th…50 at 50th

Back to grinder, keep your bricks
10x Merkins –> Lunge to next station
10x BBS –> Bear Craw to next station
10x 4ct Mtn Climbers –> Crab Walk to next station
10x Box Jumps –> Jog back to start
add 2 reps each time through

MARY:
Box cutters, Bricks up and down, bricks up and down with 6 inches, LBCs, superman/banana, etc.

COUNT-OFF & NAME-O-RAMA
All tagged, also one FNG (Hype)

CIRCLE OF TRUST/BOM:
Everybody point North with me (I point south). Everyone pointed south at first and then got confused and tried to figure out where north was by looking around.

What just happened? You all looked for evidence of where north was. At first you looked at me, but evidence of the sun contradicted my account.

When you are looking for truth, you don’t close your eyes and try to feel it out. You look for evidence, but you also have to test that evidence with other sources of truth.

My main source of truth is Jesus who made the claim, “I am the way, the truth, and the life”.

I challenge you all to test that truth claim and see how it holds up. And see how it changes the way you live.

ANNOUNCEMENTS:
Anniversary stuff coming up soon!