Skewer – Page 4 – F3 Knoxville

1000 Merkins for Merica

July 4, 2023 Biohack

THE SCENE: Very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops
Tempo merkins
Cherry pickers
Seal squats

THA-THANG:

We did 1,000 cumulative merkins for ‘Merica. 10 PAX were present, so each had to do 100. We ran to the K25 hill and started our reps. When you need a break, you run to the top of the hill and do LBCs. The goal is 100 LBCs as well.

Next, we did 1,000 cumulative squats on the Y12 hill. At each lamp post (12 total) we did 10 squats, running to the next lamp post. The last 2 lamp posts we did walking lunges.

A quick stop at the playground for 10 pull ups, the pool wall for 5 wallpies, the back porch for 20 dips, and back to the flag.

MARY:
Heels to Heaven, 80% max run, Basilisk, 70% max run.

CIRCLE OF TRUST/BOM:
The Declaration of Independence review. How does it start? What are its principles? Life, Liberty, Pursuit of Happiness.

It lists the grievances of the Colonies against the King. The founders signed the document and pledged their Lives, Fortunes, and sacred Honor to this cause.

What are we so convicted by and dedicated to in our lives that we would pledge such a high price and commit to pay it?

Bears vs Crabs Soccer

June 22, 2023 Borg

THE SCENE: 66 degrees with slightly more than a drizzle to keep us cool-ish
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

Mosey one lap – high knees, butt kicks
SSH IC – 20
Merkins IC – 10
Squats IC – 20
Mosey to the tennis courts

THA-THANG:

Bears vs Crabs Soccer: Count off by 2’s to divide into teams, during play, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, then the teams swap roles (bear to crab and crab to bear). Goalies have to be in plank position, and goalies must be swapped out after every goal scored. There may be more than one ball on the field at any time. The ball must roll through the goal to count. Shots only count if the PAX is on hands and feet, not knees or butt. When the ball goes out of bounds, run to get it back in play, no walking.

Play for 15 minutes.
Recovery jog around the tennis court.
SSH X 61
Divide into different teams. Play until 6:00a.m. Mosey back to COT for Mary.

MARY:
10+ minutes of Mary to top off the Ab workout.

CIRCLE OF TRUST/BOM:
Success is a ByProduct. Of what? Dreaming, planning, executing, adjusting to feedback, white knuckling through some obstacles, not white knuckling through some obstacles. Understand that Cause and Effect logic can be misleading. You need trusted men with good fruit over time to have your back, so that you will listen when they tell you what you don’t want to hear, but need to hear. Get to Shieldlock.

ANNOUNCEMENTS:
Convergence, July 8th

F3 in the Nude, July 29th

Core it up

June 19, 2023 Skewer

THE SCENE: rainy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Skeletor led SSH, Tempo merkins and tempo squats, Willy Mays Haze, Chattanooga Cherry pickers Knoxville Cherry pickers. Shoulder burn
THA-THANG:
Core it up did these exercises tempo to music

Imperial squakers.

Little Baby crunches

Awkward turtles

Holding bear crawl

Thunderstruck:(Plank and merkins)

MARY:
Did some holding leg raise, and hello dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.
Romans 12:2 ESV
https://bible.com/bible/59/rom.12.2.ESV

MOLESKIN:

Your day is either won or lost in the mind. One of the fundamental messages of the New Testament is transformation. Everyone in Christ is a new creation! “The old has gone, the new is here!”

Why, then, aren’t we all experiencing transformed lives?

I’ve met so many Christians who have given up on the idea of truly changing. They’ve tried and tried. They’re sincere and committed to Christ, but Christianity is “not working” for them.

Spiritual fatigue. Your faith has stalled. You’re stuck, not growing, and out of energy.

Spiritual frustration. You can’t seem to overcome some private sin or maintain spiritual discipline.

Spiritual exhaustion. You keep trying to pray more, read the Bible more, serve more, worship more, but it’s not making any difference.

Jesus did not come to tell you how to just be the best version of yourself. He came to make you new. That’s what you long for, and that’s what God promises.

ANNOUNCEMENTS:
Convergence July 8th

Awkward Carry

June 5, 2023 Lucille

THE SCENE: Cool, dark, steamy from the pre ruckers.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slower paced with more focus on stretching and core stability.
THA-THANG:
6 Rounds

12 CMU deadlifts, 9 CMU curls, 6 over head presses

After each completed round carry your coupon down the parking lot and back using the specific carry method.

Rifle
Farmer
Bear Hug
Zercher
On Shoulder

Final round we formed a fireman’s bucket line and passed the 100# sandball down and back.

Then we spaced out walking three feet for each hand off.

Then we each took a turn full distance carrying, handing off to next each trip.
MARY:
Circle up at the start for ab blast.
COUNT-OFF & NAME-O-RAMA

Lucille
Skewer
Skeletor
Feeny
Candy Crush
Piston
Michelin Man
Ride Along
Foghorn Leghorn

CIRCLE OF TRUST/BOM:
Why are you doing what it is you are doing? Self evaluation for our motivations in life.
MOLESKIN:
Very happy to jump in and cover for Wilbur. Extremely proud the group handled that weight as well as they did.
ANNOUNCEMENTS:
Taco Ruck this Saturday at 5:30!

Bricks and Ropes

June 1, 2023 Skewer

THE SCENE: cool 64
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did little baby arm circle forward and backwards, some hallelujah, Chattanooga Cherry pickers and Gradie corns
THA-THANG:
Mosey to the recruiting center and had some small bricks and the CMU. The PAX did these exercises ( OHP, Heavy little baby arm circle, heavy hallelujah, heavy Gradie corns. America hammer, Freddie mercury, curls, derky turkey,rows, Renegade Rows)one man rotated to the rope circuit

20 side wave
20 side to side wave
20 alt lateral squats rope waves
20 kneeling waves

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. What you have learned and received and heard and seen in me—practice these things, and the God of peace will be with you.
Philippians 4:8‭-‬9 ESV
https://bible.com/bible/59/php.4.8-9.ESV

MOLESKIN:
Our lives are always moving in the direction of our strongest thoughts. What we think shapes who we are. So just wanted to encourage you all to fight keeping the ???? of your mind clean of sin by replacing with Christ