F3 Knoxville

Tag: Slappy

Bricks and Ropes

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 

Let’s Just Get Through It

THE SCENE:
Low 50’s. Kind of quite perfect.
F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

  • SSH 20
  • Willie Maze Haze/Cherry Pickers IC
  • Imperial walkers IC 20
  • Graddy Corns IC 20
  • Little baby arm circle IC 20
  • Reverse baby arm circle IC 20
  • Shoulder taps IC 20
  • Mosey
  • Sprint follow by Monkey Humper IC 20
  • Sprint follow by Burpees 10
  • Sprint follow by handstand merkins 10 with partner (2 rounds)

THA-THANG:

Mosey to pull-up bars.  Using pull-up bars as first station.  Add three more stations about 25 yards apart.  In a line so that 4th station is 100 yards out.  Then starting at pull-up bars.  Do the following:
1st – 10 Pull-ups
2nd – 10 Burpees
3rd – 30 Prisoner squats
4th – 30 Merkins.
R&R three times.

Mosey to pavilion (picnic tables). 2 rounds of 20 Dips, 20 Durkens, and 20 step-ups

Mosey back to flag.

MARY:

AMRAP ab exercises of: ”AWFL”  10 each 2 times through.
-American Hammer
-WWII Sit-ups
-Freddie Mercury
-LBCs

2 Supermans for last minute.

COUNT-OFF & NAME-O-RAMA
15 Good Men.
CIRCLE OF TRUST/BOM:

Finishing something isn’t always the same.  How you approach it varies.  And it should vary.

MOLESKIN:
For Anchorman’s Grandmother’s 80th birthday celebration; For my father’s loneliness and situation in Indiana; For Curry’s 20th anniversary and many more.

ANNOUNCEMENTS:

Shamrock – Wrestling

THE SCENE: 59F and dry
F3 WELCOME & DISCLAIMER yup
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile then to the grassy hill “The Saddle” I think we have named it? 

10 Squat presses, but do 5 presses at the top before your next squat

Run down and then up

20 Hello Dolly 4-count 

Run down and then up

30 Lawn mowers – 15 each side

Run down and then up

40 CMU overhead press

Run down and then up

50 Alternating CMU Merkins

Run down and then up

60 American Hammers single count

Run down and then up

70 SSH single count 

Run down and then up

80 LBCs

Run down and then up

90 CMU Bench Press

Run down and then up

100 scissor kicks single count 

Run down and then up

Back to CMU pile

25 Curls – Run to end of parking lot – drag CMU back

25 Flutter kicks – 4-count 

25 Tricep Dips – Run to end of parking lot – drag CMU back

50 windshield wipers with CMU pointed up

Return CMUs

Mosey back to AO flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 – Crawl Space, Curveball, Eliza, Caveman, Betty, I-Beam, Oscar Mayer, Kick-Flip, Rocky Top, Mandolin, Slappy, Curry, Mermaid, Skid Mark, Voo Doo, Honeydew, Anchorman,
CIRCLE OF TRUST/BOM:

What are you wrestling with? 

Sin? – That’s great news! That means that you have the Holy Spirit in you.

Your faith? – Again, great news! God knows that we have up and down moments in our lives that challenge our faith. Keep wrestling with God. That way is better than the alternative of walking away from him. 

F3?  – Is it just me? Some weeks I’m on fire for F3 and specifically Shamrock. Other weeks I’m like that Homer Simpson disappearing into the shrubs animation. I’ll just be checked out. Other weeks, I wrestle with F3. Why am I doing it? It is good for me? Physically? Spiritually? Mentally? Should I be coming out here 3-5 days a week?

Your marriage / kids? Same thing. If I’m wrestling with it, at least I’m engaged and fighting for it. 

Your job?  – I feel like this is also a constant. Am I supposed to be here? Am I making a difference? Am I happy? Will I have a job in 6 months? Does God want me to be here? 

So I will wrap it up by encouraging you to keep wrestling. It shows that you care. Just don’t wrestle with it alone. I know there are brothers here that would love to be your coach, cheerleader, friend to walk with you through your wrestling. 

 

Passing The JUCO Flag

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
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:
Gentlemen I’ve had a good run 🏃‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

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

CMU Totem Pole

THE SCENE:  Cool and humid
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Finkle swings
Cherry pickers
Merkins
Projectivator

THA THANG:

Mosey to the track.  Grab a block.

First, do all exercises.  Suitcase carry to 10 yards, switch hands, suitcase carry back.

Repeat:  Each successive round, drop the highest rep exercise – and carry the CMU 10 yards farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees

So…

Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 10 yards and back.

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 20 yards and back

Etc…

Round 8:  5 blockees + Carry to 80 yards and back

MARY:

PAX choice for four rounds

COUNT-OFF & NAME-O-RAMA

Me and 17 of the best men that I know

CIRCLE OF TRUST/BOM:
Pivoted away from what I had planned and talked instead about the fruit and blessings that come from repentance.