F3 Knoxville

Tag: Swerve

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
THA-THANG:
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

MARY:
Tempo merkins, Box cutters, flutter kicks

COUNT-OFF & NAME-O-RAMA
17 HIM
CIRCLE OF TRUST/BOM:
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP on Friday. Get a team together.

Keep it simple

THE SCENE: Cool and clear, then very wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and tempo merkins
THA thang

Wasn’t expecting to Q so we kept it simple with 11’s on Mt. Crumpet. Blockies at the top, and big boys with the CMU at the bottom.  Lunged, curled, and pressed out way back to the AO

MARY:
ab work

COUNT-OFF & NAME-O-

espy, swerve, RadioShack, toad, VEEP and yosemite

CIRCLE OF TRUST/BOM:
It’s a message I’ve given before but plain and simple discipline equals freedom. Hebrews 12:11
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Revenge of the Monthly Challenge

THE SCENE: Warm enough for me to wear shorts and short sleeves.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, jog to other baseline on bb court, butt kicks back, mummy kicks to other baseline, lunches back.  Mosey to track
THA-THANG:
Do 5 reps of each exercise then run a lap.  Then do 10 reps and 2 laps, 15 reps and 3 laps, 20 reps and 4 laps.  Exercises are below and sound familiar to those in the “monthly challenge feed” in Slack.

  • Leg lifts
  • Hip raises
  • LBCs
  • 100s (but just the corresponding number of reps)
  • Crunchy frogs

MARY:
Cherry pickers then overhead claps until 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:
Every once in awhile, those articles that show up when you open an new window in your browser gets me.  One got me this week that I thought was worth the quick read:

https://getpocket.com/explore/item/8-rules-to-do-everything-better?utm_source=pocket-newtab

MOLESKIN:
Weebalow is aspiring to be Swerve and Baby Weight with his new hair-do.
ANNOUNCEMENTS:
Triple threat this Saturday!

  1. Flag hand off at bomb shelter.
  2. Breakfast at Drifter’s.
  3. Possible pre-ruck.

Square Dance and Box Dodge

THE SCENE: Wet! However, rain stopped luckily.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I don’t remember.
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 – Step Ups (x10 per leg), Burpees x10, American Hammers (x10 per side)
  • Bear Crawl to second cone (~ 20 feet)
  • Second cone – Pull ups (or reverse push ups) x20, Bent over Rows x20, Thursters (with squat) x20
  • Murder Bunny w/CMU to third cone (~ 20 feet)
  • Third cone – CMU Curls x30, CMU Skull Crushers (tricep extensions) x30, LBCs x30
  • Lunges w/ CMU to fourth cone (~ 20 feet)
  • Fourth cone – Goblet squats w/ CMU x20, Dips x20, Flutter Kicks (x20 per leg)
  • Inchworm (no CMU) back to first cone

11s

  • Dips
  • Pull ups (or reverse push ups)

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 45 ft x 45ft (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:
I don’t remember this either but we did a little random exercise-o-rama for time and got 4 HIMs involved.
COUNT-OFF & NAME-O-RAMA
Espy, Swerve, Nailed It, Toad, RadioShack, Drifter, Aprons (FNG Welcome!), JustFlys, 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:
AOQ Flag Hand-off to Espy April 30.  Breakfast to follow at Drifter’s house.  CSAUP (Completely Stupid and Utterly Pointless) on May 6 from 9 PM to midnight (yes you read that correctly) – Rep Sleepy, Smuggler, and Grouch are in with Swerve as a hard yes (with a side of maybe).  If interested, hit up Rep Sleepy.

Cardio Half Pipe

THE SCENE: typical gloom. 50’s soggy and some rain to finish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH- Q had to recall the exercise because the energy on the first go round was blah
  • Cherry pickers
  • OH claps
  • Front claps
  • mosey through park toward valley of death- on the way we did some
  • Frankenstein
  • Bernie
  • heel kicks
  • lunges
  • arrive at valley

THA-THANG:

Totem pole

6 cones-start at 3 Rep, increase by 3 each cone

1st cone at top of Anderson Ave hill, 6th cone top of Spaghetti hill. 2 at valley between both. 3-5 located along Spaghetti hill leading towards top.
1- burpees

2-HR Merkins

3- 4 ct bear crawl- up 2 back 2- up hill

4- Peter Parker’s- up hill

5- BBS- up hill

6- 2ct  frog hop-1 up 1 back

Most pax finished round 6. Held plank at 2 for 6. Pax ran Anderson Hill together, 3 burpees to finish. Before mosey back to grindstone.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I had a quarterly leadership review last week at work. It was a fine meeting but I failed at the leadership improvement aspect. I’ve currently been occupied with supporting my team that I’ve not invested the time to improving as a leader. I’m asking the pax to help hold me accountable for investing time daily into my development. Including reading and take notes on my reading. Also organizing my learning materials to take better advantage of them.
MOLESKIN:
Shout out to KY. He shared with us that he recently has been able to reduce his blood pressure medication by half and has lost a good amount of weight  ( I apologize KY I want to say 15 lbs but I’m not certain.)since he has come back to F3. Amazing work!!
ANNOUNCEMENTS:
Come support Rep Sleepy and Grouch as they help get Speedway up and going with some OTB workouts. Tue/Thur 5:30. Pick up a Q in the slack chat.