F3 Knoxville

Tag: Streaker

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

stupid tennis

THE SCENE: It was BE-U-T-FUL!  Great day for a birthday Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Cherry Pickers x5, another SSH x5 so Veep didn’t throw up 🙂
THA-THANG:
Doing this thang together!  Mosey over to the duck pond. Running around the pond and stopping at the “corners”
First corner – Crunch Frog x15, Box Cutters x15, BBS x15, run to second corner
Second corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (2-ct), run to third corner
Third corner – Freddy Mercury x40, LBCs x40, Plank Hold (together) 40 sec, run to fourth corner
Fourth corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (2-ct), mosey over to Alcoa football field

4 corners of football field do not include the back of the end zones
First corner – Burpees x15, Spiderman Merkins x15 (1-ct), Bernie to second corner
Second corner – Merkins x30, Mountain Climbers x30 (1-ct), Bernie to third corner
Third corner – Overhead Claps x40 (1-ct), Shoulder Taps x40 (1-ct), Bernie to fourth corner
Fourth corner – Carolina Drydocks x30, Plank Jacks x30 (1-ct), Mosey back to the grinder via troll bridge

MARY:
Circle of Pain, PAX roulette (Grady Corns x20, Diamond Merkins x10 in cadence, Superman variations)
COUNT-OFF & NAME-O-RAMA
Yosemite, Veep, Scoutmaster, Rep Sleepy, Smuggler, RadioShack, Streaker, Webelo (2.0), Halfday, Grouch
CIRCLE OF TRUST/BOM:
No specific Biblical text.  I was reminded of our humanity and how we all fall short of the glory of God and that our own saving grace is through the blood of Yeshua.  We should remember that we are not perfect either when we want to judge someone for their words or actions.  I am guilty of being quick to judge when I am just as guilty of the same things.  YHWH asks us to be light in this world, not judges.  We should act accordingly.

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.

Speedway Square Dance and Box Dodge

THE SCENE: Very nice!  Mid 50s and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Windmills x10, Cherry Pickers x5
THA-THANG:
Square Dance (put CMU at second cone) – this was done as a group and if you finished early, you held a plank until all were done

  • First cone – Iron Mikes x10 per leg, Burpees x10, American Hammers x10 per side
  • Bear Crawl to second cone (~ 30 feet)
  • Second cone – CMU Big Boy Situps x20, Bent over Rows x20, CMU Squat Thursters x20
  • Murder Bunny w/CMU to third cone (~ 30 feet)
  • Third cone – CMU Curls x30, CMU Skull Crushers (tricep extensions) x30, CMU LBCs x30
  • Lunges w/ CMU to fourth cone (~ 30 feet)
  • Fourth cone – Goblet squats w/ CMU x20, Toe Merkins x20, Flutter Kicks (x20 per leg)
  • Inchworm (no CMU) back to first cone

11s

  • Box Jumps
  • Dips

Box Dodge

Every HIM has a puzzle box approximately 1 ft x 1 ft size.  You have to hold the box above your head like a waiter at a restaurant when they carry their trays.  You can switch hands when shoulder starts to get tired.  You try to knock each others box out of each others hand.  Grid with 9 guys was about 366 ft x 36ft (playing space).  If you lose your box, you have to step out of the grid and do 5 burpees.  You cannot grab the box if someone knocks it but if you can stabilize it with your finger tips then you are good.  If it falls or you grab it, get on those burpees.

I have seen this done with pizza boxes and it is far more interesting because they are bigger but can be more easily stabilized.

MARY:
Modified Circle of Pain – every PAX on his 6, legs straight in the air, 1 PAX runs around and pulls legs towards ground, lies down back in spot and next person in circle repeats.
COUNT-OFF & NAME-O-RAMA
Halfday, Streaker, Trousers, Shoelaces, Rep Sleepy, Doppelganger, Pennies, Cow Patty, Grouch
CIRCLE OF TRUST/BOM:
No specific Biblical text but was watching The Chosen Season 1 Episode 8 when Yeshua was talking to the Samaritan woman at the well.  At one point she says, “You picked the wrong person.”  and “I’m rejected by others.” to which Yeshua says, “I know but not by the Messiah.”  While this is not in the Bible, it resonates tremendously in my spirit.  I am ashamedly guilty of judging a book by its cover but not YHWH.  He looks beyond what our eyes see and sees every person he created for who they really are.  We are never to be the judge in this world.  Yeshua called us to love and it is through our love that we show those around us how we are different.  Only when people ask should we offer our views and thoughts from a place of love rather than cramming them down peoples’ throats even though I am guilty of wanting to shake those who do not know, or willingly ignore, they are living apart from YHWH.  YHWH is the only true and righteous judge.  His ways are higher than ours and his thoughts are higher than ours.
ANNOUNCEMENTS:
Men’s Group with Doppelganger and Cow Patty and others at Food City at 6 AM.  Join them!

Convergence in July.