F3 Knoxville

Tag: Streaker

Sand For Breakfast

THE SCENE: The gloom is thick this time of year

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching then Indian Run with 50lb sandbag from the AO to Newell Village

THA-THANG:
One PAX takes the sandbag and runs counter clockwise around the loop while all other PAX run clockwise. Whenever the PAX with the sandbag passes someone he gives them an exercise to do 20 reps of before they continue running. Leave sandbag at the starting point and next PAX that gets there picks it up, continue till time is called.

MARY:
Indian Run with sandbag back to the AO; Wheel of Pain, Wheel of Merkins up to 4, Boxcutters x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
10 HIM got about 3 miles this morning

CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Pray for Burnout and Master’s Ms as they continue with pregnancy. Pray for Tool Time’s friend that is battling cancer and has Covid

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – 5k for Hope Resource Center and Men’s Dinner at Rep Sleepy’s church

Speedway Kraken in the Storm

THE SCENE:  “It was a dark and stormy (morning)!”  We were soaked to the bone but it kept us cool!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Gathered at the flag.
SSH x20; Tie Fighters x10 each leg; Cherry Pickers x10.
All done IC.

THA-THANG:
Moseyed down the parking lot to other side of church in the pouring rain where the 8 stations of the KRAKEN were set up in a large circle around the parking lot.  Pax spread out at different stations and as they completed the exercise, they would run the whole circuit before going to the next station in a clockwise rotation.  Rinse and repeat.

Kraken stations were as follows:

  • 10 hand release Merkins
  • 20 mountain climbers (2 count)
  • 10 Iron rockets (2 count)
  • 20 leg lifts
  • 10 Carolina dry docks
  • 20 Imperial storm kickers (2 count)
  • 10 Burpees
  • 20 crunchy frogs

MARY:
Moseyed back to the flag.  We didn’t have a whole lot of time left so we just held squat for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 11:10-11
“When the righteous prosper, the city rejoices; when the wicked perish, there are shouts of joy.  Through the blessing of the upright a city is exalted, but by the mouth of the wicked it is destroyed.”

We all have “cities” that God has placed us in charge of: our employees, our families, our circles of influence.  Through our actions and our words, we can build up and bless our “cities” or we can destroy them.  We can tear down people and destroy them with our words and inflict generational curses on our children, or we can be a blessing to them and build them up and help them to prosper.

Let’s choose to lead our “cities” well today and build them up through our words and actions, so that they will see Christ in us.

MOLESKIN:
Rep Sleepy’s mom – in hospital.
Pennies – traveling to Florida this coming weekend.

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Breakfast at Rep Sleepy’s after Saturday’s beatdown.  Sign up on Slack.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.

Two Faced

THE SCENE: ⚡Wet and stormy ⚡

F3 WELCOME & DISCLAIMER


WARM-O-RAMA: Danger Zone- Roughly 1 minute each of SSH, high knees and butt kicks to the Danger Zone by Kenny Loggins. Each time the words “Danger Zone” are uttered you do a burpee.

THA-THANG: Performed in teams. In this case with three teams of 3 and one team of 2. Parking lot setup with cones in a roughly 400m loop with 4 stations setup along the loop. Three CMU’s, a coin and workout list placed at the 4 stations. Each team starts at a station. One team member flips a coin and everyone does the workout listed on the paper based on if the coin lands on heads or tails. If you get to a station and another team is there bypass the station and proceed to the next open station. Station workouts as follows:

  • Station 1: Heads- Merkins x20 / Tails- Manmaker Merkins x20
  • Station 2: Heads- BBS x20 / Tails- BBW w/CMU x20
  • Station 3: Heads- Burpees x20 / Tails- Blockees x20
  • Station 4: Heads- Carolina Dry Docks x20 / Tails- CMU overhead press x20

MARY: Burpees x25 and light stretching

COUNT-OFF & NAME-O-RAMA: 11 HIMs- Streaker, Cow Patty, Doppleganger, Doctor, Rep Sleepy, Pennies, Shenanigans, Banjo, Trousers, Halfday and Shocker

CIRCLE OF TRUST/BOM: Do what you don’t like (Romans 7:15)

MOLESKIN: Prayer Requests- Gibson family, Doppleganger’s grandfather and Streaker traveling

ANNOUNCEMENTS: Breakfast at Rep Sleepy’s on 7/16 and workday at the Cerebral Palsy Center on 8/6

Roll your adventure

THE SCENE: Warm, muggy… normal east TN morning.
F3 WELCOME & DISCLAIMER

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


WARM-O-RAMA

  • cherry pickers IC x 5
  • side straddle hops IC x 20
  • Tie fighter  F/B IC x 20

THA-THANG:

7 stations. 6 stations with a different exercise at each one.  At #7 roll dice to determine how far back you go and how you travel back. Travel back via alligator merkin, bear crawl, crab walk or lunge. Work your way back through each station and roll again. Continue to repeat until time.  Roll a double mosey to the pull up bars for 10x then return to start. 

stations

1. CPR’s 20x

2. Australian snow angel 20x

3. War Hammer 20x

4. 4×4’s 10x 

5. Air Drama 20x 

6. High plank 60x

 

MARY:
Penguin taps IC x 10

Flutter kicks IC x 20

COUNT-OFF & NAME-O-RAMA
13 HIMs with 1 FNG a.k.a. Locker Room

CIRCLE OF TRUST/BOM:

Don’t put God in a box

“Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us,”

‭‭Ephesians‬ ‭3:20‬ ‭NKJV‬‬

MOLESKIN:

ANNOUNCEMENTS:

Beer mile moved to Sept 10