F3 Knoxville

Tag: Swerve

Heavily Modified DORA

THE SCENE: Beautiful 50 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x25; High Knees, Butt Kicks, Frankenstein

THA-THANG:
Mosey to the Oval Office and partner up

One partner runs Splash Mountain doing 5 Merkins, 10 LBCs, and 15 Squats at the bottom while other partner works through the following exercises

  • Kracken Burpee x50 (Burpee w/ 3 Hand Release Merkins
  • Iron Hurley x100 (Iron Mike followed by Bobby Hurley)
  • Marionettes x150 (WW2 Sit up touching in order the left side of feet, middle of feet, than right side of feet. Three sit-ups equal one rep)

MARY:
Overhead Claps x50; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
10 strong including FNG Baby Weight

CIRCLE OF TRUST/BOM:
This weekend my wife got to go on a women’s retreat with some ladies from our church. It, quite honestly, sucked for me because I had to do everything for the kids by myself this weekend. That being said I would absolutely do it again because it is important that we do not neglect the spiritual health of our wives. We are the leaders of our household and need to be willing to do whatever is needed to make sure our families flourish.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill this weekend

CMU carry adventure

THE SCENE: Fall arrived at bombshelter this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the park
THA-THANG:
Dora style workout with 100 reps of each exercise. While one partner worked, the other farmer carried CMU to other end of grinder and back. Mosey around park when done and come back, rinse and repeat

  • Merkins
  • CMU squats
  • Curls
  • BBS
  • Shoulder press
  • flutter kick (4 count)

MARY:

20 v ups

LBCs for 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:
Sometimes it’s best to step outside your routine. I did recently and was glad that I did
MOLESKIN:
Bravo to Mr Rogers for still putting in the work he can while recovering from injury
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

While the Q was away the PAX did play

THE SCENE: 35% chance of rain with about 75% actual coverage of the park.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
??? Sorry, fartsacked….
THA-THANG:

???? Sorry, was running around the park trying to find everyone. 

MARY:
This I did witness. 10 V-ups and squats for time.
COUNT-OFF & NAME-O-RAMA
7 PAX

0 Q
CIRCLE OF TRUST/BOM:
My now double confession. The one is obvious. I was late for my own Q. I am sorry and somehow neglected a side thing of turning my alarm back on after these 2 weeks away.

The second is much harder to admit, but oddly due to another simple mistake. Jesus holds us men to a high standard when he said, “Whoever looks at a woman with lustful intent has committed adultery in his heart.” Normally, given my past addiction to pornography, my first and only defence against these random temptations is to humble myself and pray immediately asking Jesus to give me his righteousness and to renew my mind. I don’t know what caused me to try and deal with the thought in my own strength, but it didn’t go well. I failed on the simple task of setting my alarm (so to speak) and trusting in God’s strength and righteousness to rescue me from the situation. So my heart quickly spiraled into a bad place and even began to seek out borderline pornographic content. Thank God for my wife, Carolyn! She called me in that exact moment to chat. I ended up confessing to her and God started stepping in to heal my brokenness. How much is that like Christ!? How much were the HIMs this morning like Christ as they sought me out in the gloom wondering where I was? Jesus leaves the 99 and seeks the 1. I’m thankful for men I call friends who echoed that attitude this morning in leaving the comfort of their beds and heading out into the rain to seek me out.
MOLESKIN:
If you are dealing with something. Don’t deal with it alone. You need others to help you whether you realize it or not. Don’t be like I was and try to hide it for years and years. Get it out in the light.
ANNOUNCEMENTS:
Don’t forget about all the Hardship Hill stuff! Check the slack.

K.I.S.S

THE SCENE: 70and humidity was still high!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the valley of death. Some Hamstring scoops, quad stretchers, frankenstines and LBAC on the way.
THA-THANG:
Thang 1- this was kind of a Cooper but not really .

Pax started at the base of No Mercy Hill and Spaghetti Hill. Pax did 10 reps of the following exercises: Burpees, Squats and Merkins.

We then ran from the base to the top of No Mercy Hill and then down and back up Spaghetti hill to the next check point and then back to the valley. Repeat for time

Total distance of the run was about .30 miles. Goal was to complete 10 rounds. Most pax got about 4 -5 rounds done. Q called an autoball and told the pax to cut reps down to the corresponding reps for rounds if this had been a ladder i.e if you were on round 4 you started round 4 with 6 reps of all exercises and then moved to 5,4,3,2,1.

Pinniocio and Q decided that a weighed vest was a good idea. While we got that butt kick we also realized we need to give Walt one or a restrictor plate!

We went about 30 min then headed back to the AO. One the way back we had a stretch of road with lots of light post. Pax Bernie from one light post to the next than switched back to run and back and forth for the stretch of road. A wagon wheel was needed because Walt again was blowing us all away.

When we got to the AO we started to do two walking lunge’s ( one on each leg) and a squat till the Q told the pax to finish with a run into the grindstone

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The world is shifting, we can see it and based on historical or biblically context we are seeing a changing world. In times of change strong virtuous leaders are born. Regardless of what you think of the direction of the world its clear that virtuous men will be needed to stand up and lead. Ask yourself what is that line for you? What will you be willing to make sacrifices for? Leaders don’t put their head down, they don’t take a knee and they don’t shy away from challenges.
MOLESKIN:
Q saw his daughters BF driving by us and heading away from Q’s house ( were were around the corner from my house). Never during a beatdown did i think i was going to have to think why my daughters BF was leaving my house! i think its time to bring him out to the PAX!
ANNOUNCEMENTS:
Build Party on Tuesday for HHH> Location will be at Butterfingers place.  Please be ready to donate time and money to help.

Didn’t Have A Clever Name

THE SCENE: Mid 60s, quite a lovely morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Tempo Squat x10; LBAC x10

THA-THANG:
Workout determined by cards drawn by each PAX member. 2 Blockee buy in before each new card. For the number cards you would do the number of reps at the prescribed location and for the Ace you would do 15.

  • Hearts = Tennis Court – Hand Release Merkins
  • Diamonds = Baseball Field – Squat Jumps
  • Spades = Apex Point – Big Boy Sit Ups
  • Clubs = Troll Bridge – Side Straddle Hops (4-ct)

Cones set up for the face cards. There was some mumble chatter about them being too far apart.

King = Bear Crawl CMU Drag out and Crawl Bear CMU Drag back

Queen = Inchworm Merkin out and Burpee Broad Jump back

Jack = Murder Bunny out and Resurrection Bunny back

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 HIMs this morning

CIRCLE OF TRUST/BOM:
Shared a story from someone I know about his experiences on 9/11.

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