F3 Knoxville

Tag: Snitch

Let’s Make a (Bad) Deal

THE SCENE: Still way too warm for late September, daggummit!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x26 IC
TN Rocking Chair x15 IC
Asphalt Kissers x10 IC
Imperial Squat Walkers x15 IC
LBAC fwd and back x15 IC
OHC x20 IC

THA-THANG:
Wouldn’t be CMUesday without CMUs! Head over and grab one.

Each corner of the parking lot has 3 cards. One has a number of reps on each side. One has an exercise on each side. One has a traveling exercise on each side.
Only one side of the card is visible… Content of the other side is unknown.
PAX take turns choosing for each card to take what’s face up, or make a deal and switch to the unknown side…

Station 1:
Tricep Extensions/(Squat Thrust), 30/(45), Crawl Bear/(Inchworm Merkins)
Choices: Kept the Tri’s, Snitch switched the reps to 45 (groans all around), traded Crawl Bear for Inchworm Merkins (pushing CMU ahead)!

Station 2:
CMU Big Boys/(CMU Merkins), 30/(60), Twist Lunge/(CMU-icide)
Choices: Kept the reps and the exercise, but flipped over Twist Lunge to reveal the CMU-icide (suicide with CMU carry)

Station 3:
On the Shelf/(One-hand OHP), 30/(20), Pregnant Crab/(Blockee Broad Jump)
Choices: Kept On the Shelf, missed a reprieve by keeping the 30 reps. Nobody liked the Pregnant Crab idea… Until we found out what was on the other side.

Station 4:
Burpee Hop-Over/(8-Count Blocky Builder), 25/(10), CMU-icide/(Bunny Hop)
This one was the spirit-breaker. After the Blockee Broad Jumps, nobody wanted to touch the Burpees. But we ended up with the 8-Count Blocky Builders instead! 25 showing… Nobody brave enough to make the deal that would have cut the reps to 10. Let’s knock ’em out! Everyone happy to run the CMU-icide, so Bunny Hops remained hidden.

One lap completed! Time for another lap, this time with the excercise/rep combos that were NOT chosen last time:

Station 1:
Squat Thrust revealed. Only 30 since we did 45 last round… Snitch gets apologies from the PAX. Interminable Crawl Bear dragging the CMU.

Station 2:
Merkins on the CMU – 60 of ’em! That’s a lot… If you need a breather, take a mosey down the parking lot and back.

Had to call time halfway through Station 2… Back to the pile with the CMUs

MARY:
Flutter kicks x30 IC.
Cash out with LBCs OYO until time.
COUNT-OFF & NAME-O-RAMA
11 strong this morning. Welcome to Frat Boy from F3 Fort Mill!
CIRCLE OF TRUST/BOM:
Isaiah 1:18
“Come now, let us reason together, says the Lord:

though your sins are like scarlet,

they shall be as white as snow;

though they are red like crimson,

they shall become like wool.”

Most of the deals I offered today kinda sucked. Some just worse than others. And you didn’t know what you were going to get. God lays it all out there. Here’s His deal: Trade your sins for His righteousness through Christ!

MOLESKIN:
Pray for Helga’s family as he heads off to “play army” for a month!
ANNOUNCEMENTS:
Brolympics coming in November!

Dealers Choice at the Equalizer

THE SCENE: not as humid.  fall is coming.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5, SSH x25, LBAC x10 both ways, Tempo Squats x15, Tempo Merkins x10

THA-THANG:
Deck of Cards — do 4 cards from the deck and then run to the other side of the loop (1/8 mile). Near the end we took our running a couple of different directions.

  • Hearts = merkins
  • Diamonds = pull-ups (if at playground) or burpees
  • Clubs = flutter kicks (4-count)
  • Spades = Squat Jumps

MARY:
Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

An encouragement to live by grace.  It’s so easy to fall into the performance trap — thinking that our acceptance with God is based on our performance.  On good days, we become proud and think God owes us.  On bad days, we get discouraged and condemned and think God will punish us.

Our acceptance with God is completely based on the righteous life, sacrificial death, and resurrection of Jesus Christ.  God now sees us though and in Christ.

“Our worst days are never so bad that you are beyond the reach of God’s grace. And your best days are never so good that you are beyond the need of God’s grace.”
― Jerry Bridges, The Discipline of Grace

MOLESKIN:

ANNOUNCEMENTS:

Dog Pound Iron Pax week 3

  • THE SCENE: The dog pound Pavilon. Cooler than it has been recently.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA: 
    Mayberry warmed up the crew
    THA-THANG:
    The Iron pax week 3  consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
  • 10 pull ups
  • 15 Burpee’s with jumping over CMU
  • 20 CMU curls
  • 25  squat thrusters with CMU
  • 30 gas pumpers (reverse crunches)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Sadly we did not have a BOM. People took off pretty quick to work.
MOLESKIN:
Today was third Thursday coffeteria.
ANNOUNCEMENTS:
None

Heavy B-Ball

THE SCENE: Still hot, still humid
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickersx7, Hairy Rockettes x15, LBAC fwd/bck x15, SSH x20, Tempo Squat x10, Tempo Merkin x10
THA-THANG:
Reverse Indian Run: Ran to the dock reverse Indian run style. Front man drops for five merkins then pops up to join the back of the line. Next HIM counts to five and does the same.

Suicide Ladder: In the parking lot adjacent to the dock, performed a suicide ladder of Mtn Climbers and American Hammers (both 4-count). Perform 5 mtn climbers in the top lot, run down the hill, perform 5 Am. Hammers, Crawl-Bear up the hill, rinse and repeat adding 5 reps each round until you complete the round of 25’s.

Mosey to the basketball court for a little game of Heavy B-Ball.

Heavy B-Ball: Performed some circuit training on the court with the following exercises.

  1. 20lbs Slam Ball – Ten shots at the basketball goal. All PAX move to the next exercise once ten shots were attempted. Each miss = 1 burpee during transition for the whole PAX. Each shot made = 1 merkin
  2. BBS
  3. 30lbs DB – Kettlebell Swings
  4. 60lbs Sandbag – Over the shoulder toss
  5. CMU – Overhead Press
  6. 30lbs Sandbag – Sandbag Slams
  7. 30lbs Ruck Plate – Curls
  8. Gas Pumpers
  9. Iron Mikes

We completed one full circuit of the above workout. Shooting the ball was harder than most PAX expected and we got plenty of burpees in.

Mosey back towards the Shovel Flag with the weights.

Completed one lap around the soccer field to cool-down.

MARY:
Doubtfire led some Imperial Walkers
COUNT-OFF & NAME-O-RAMA
9 HIMs with 1 FNG. Welcome Training Wheels! This guy already has the HIM part of F3 down to a science, glad to have him on board.
CIRCLE OF TRUST/BOM:

At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Thanks ToeBox and Doubtfire for joining me on the pre-run. It was great to hear Doubtfire talk about F3 Dad’s camp. I’m really looking forward to taking my little one here in a couple years.
ANNOUNCEMENTS:
None?

Escape the Asylum

THE SCENE: A bit muggy and 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get it going with 25 SSH on 4ct, 8 4ct Windmills, Cherry Picker x9, 20 Overhead Claps 4ct, Baby Arm circle front x11 Back x10

Mosey…
THA-THANG:
Mosey to stop sign at bottom of Asylum, 20 4ct flutters Mosey to Asylum building:

Bear Crawl up ramp, 25 dips at tables, 25 calf raises at steps, Lunge every other step up fire escape and run back down to stop sign at bottom of hill 20 4ct flutters…Rinse and repeat 5x’s.

Mosey back.

MARY:
Just enough time to knock out 15 SSH on 4ct.
COUNT-OFF & NAME-O-RAMA

9 PAX Total

CIRCLE OF TRUST/BOM:
Gods desire is for us to grow in him and be confident in the wisdom he provides as we draw closer.  He equips us with the wisdom to go out and take action.   Don’t live in fear afraid to make decisions.  He’s blazed our trail.
MOLESKIN:

ANNOUNCEMENTS: