F3 Knoxville

Tag: Swerve

Earning the Candy

THE SCENE: 47 degrees and light breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– LBAC forward and backwards x10.

– Cherry Pickers x 10.

– Tempo squats x 10.
THA-THANG:
The Q intended to go to Mt. Crumpet, but considering that the other Pax had injured knees, we stayed and did everything on the Grinder. So, we did a Dora with three to earn our candy:

  • Overhead press x 100.
  • On, over, off block merkins x 100.
  • Goblet squats x 300.
  • Imperial squat walkers and BBS x 400.
  • While 2 pax did the exercises, the other pax overhead carried the CMU to the end of the Grinder and back.

MARY:
We worked right up until the end.
COUNT-OFF & NAME-O-RAMA
3 HIMs and a whole lot of fun.
CIRCLE OF TRUST/BOM:
Psalm 46:1 says “God is our refuge and strength, a very present help in trouble.” It is good to know that God desires of us to come to Him, when we are in trouble or when we have messed up. It reminds me very much of the relationship that fathers have to the children. We can’t let sin slide, but at the same time, we want our kids to come to us when they are hurt. This Psalm also reminds us that we cannot follow God alone. We need His strength and His presence to live well.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal Kraken 10/25

THE SCENE: 53 degrees, no wind, dew on the grass, and nice dry pavement.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 10 4ct, Tempo Merkin 10 4ct, Tempo Squat 10 4ct, Inch Worm Merkin Stretch, Cherry Pickers 10 4ct

7’s on the Church Hill from the rode to the pine tree. *Burpess at the Bottom & WW2 at the top

THA-THANG:
Kraken – *8 Cups Solo lined the Kraken, each workout & count written on the cup.

  • 15 Merkins
  • 10 2ct Perter Parkers
  • 10 WW2’s
  • 15 2ct Mtn Climbers
  • 10 Burpees
  • 15 Dry Docks
  • 15 Bobby Hurley’s
  • 15 4ct Flutter Kicks

MARY:
10 4ct Glute Bridges, 10 Jack Knife Crunches, 10 Burpees, 5 4ct Glute Bridges, 10 Jack Knife Crunches, LBC’s for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Beaker, Hot squat, Swerve, Walt
CIRCLE OF TRUST/BOM:
I paraphrased a little about order and chaos from a book I’m reading, 12 Rules for Life: An Antidote to Chaos.

Here is a short video from the author….cheers!

Finish Him!

THE SCENE: 55 clear skies, fall is here
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Set the mood with some pump up jams to be continued during tha thang

SSH IC x 21

Thighmaster IC x 10

monkey humper IC 4ct x 10

OH press IC x 10

THA-THANG:

Mosey with CMU to circular track (somewhat) adjacent to picnic pavilion. 6 stations arranged in circle. Once beeper starts, perform murder bunny around circle. Stop at nearest cone and perform AMRAP for prescribed exercise for 30 seconds. The next movement around the cones was OH lunge with CMU around. Trade off every round between murder bunnies and CMU lunges. Rinse and repeat around circle to pump up jam playlist. Exercise stations as follows:

CMU OH press

Thrusters

Swings

Burpee up and over

Monkey humper

Ground to OH with CMU

 

MARY:
Hold iron cross with LBAC forward and reverse IC x 8
COUNT-OFF & NAME-O-RAMA
7 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
I thought about what I was going to say and the word that kept coming to my mind was PATIENCE. Over the past few years, I have kept a lot close to the vest regarding my own struggles in life. In growing older and joining groups like F3, I’m learning the need to get these things off the chest and have the support of men around me. My wife have been struggling a few years trying to have a child. I often get irked and frustrated when I meet people and they say that I ought to have children at this point in my life. I’ve tried to turn those frustrations over to God as of recently and it has helped me. I pray for Gods timing on matters and realize that it may not align with my own wants. So whether it is meant to happen or not, I will find a purpose for how God wants to use me in the future— child or not. Patience is very difficult for all of us. With whatever you are waiting on/ hoping for/ wanting, I pray that you find the bigger purpose in timing that may or may not go your way.

MOLESKIN:
Tight back after that one!!
ANNOUNCEMENTS:

Sandbag workout

THE SCENE: Beautiful morning at bombshelter. Rain held off until after the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the fountain

THA-THANG:

One 60lb sandbag was dropped at the road on the way in, other carried to the fountain. PAX ran clockwise laps from fountain to road, with the HIM with the sandbag going counterclockwise. Whenever a runner met up with a sandbag carrier, the runner did 15 Merkins before continuing. Once the sandbag reached opposite end of loop, it was dropped until the next person reached it, when they picked it up. Repeat for time
MARY:
More merkins

box cutters

hello dolly’s
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:
Seek first to understand, then to be understood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Combined FiA/F3 Halloween 2.0 workout on Oct 30th. Please bring candy for the children if you plan to attend. FiA will cover food and coffee

Burp-a-cide

THE SCENE: 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1 minute plank
  • Jog a lap

THA-THANG:
Do the exercise, then run a suicide with the 3 cones between each one. First cone = 1 burpee, second cone = 2 burpees, third cone = 3 burpees.

  • CMU OH Press x 50
  • CMU Goblet Squat x 50
  • Merkins x 50
  • CMU Curls x 50
  • CMU Crunches x 30
  • CMU Plank Step-up x 30

Once the round is finished, complete 29 burpees and restart

MARY:
Finish off with another 1 minute plank
COUNT-OFF & NAME-O-RAMA
10 killed it
CIRCLE OF TRUST/BOM:

From Mere Christianity – “Everyone thinks forgiveness is a lovely idea until he has something to forgive.”

It’s always preached to forgive those around you, which I think everyone can always agree is easier said than done. I struggle with forgiveness in specific areas of my life that I have been working on for years. I wanted to challenge everyone to focus on forgiveness in their lives. Whether you’re at a point where you can do it or not, at least make progress.

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