F3 Knoxville

Tag: Swerve

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Exact Moment In Time

THE SCENE:  70 degrees F, 93% humidity, partly cloudy skies.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Overhead hand claps, Imperial squat walkers, cherry pickers

Skip, Bernie, Karioki x2 across AO
THA-THANG:
Circuit 11’s Progressive Light Poles (Always return to start.  Like a Route 66 except the run from starting point gets progressively longer.)

1 T-Merkin/10 Box Cutters

2 T-Merkins/9 Box Cutters

Continue sequence until:

10 T-Merkins/1 Box Cutters

Dora on the basketball courts area using the seven perimeter benches.

Burpees x12

SSH x12 (4 Cnt)

WWII’s x12

Declined Dry Docks x12

Bench Jumps x12 (or 24 Step Ups)

V-Ups x12

Dips x20

MARY:
ABCs and LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
9 HIMs plus 2.0 Webelo
CIRCLE OF TRUST/BOM:

Alex Cravens, the Youth Pastor at Butterfield Church in Russellville, Arkansas, recently posted.

Don’t feel sorry for or fear for your kids because the world they are going to grow up in is not what it used to be. God created them and called them for the exact moment in time that they’re in. Their life wasn’t a coincidence or an accident. Raise them up to know the power they walk in as children of God. Train them up in the authority of His Word. Teach them to walk in faith knowing that God is in control. Empower them to know they can change the world. Don’t teach them to be fearful and disheartened by the state of the world but hopeful that they can do something about it. Every person in all of history has been placed in the time that they were in because of God’s sovereign plan. He knew Daniel could handle the lion’s den. He knew David could handle Goliath. He knew Esther could handle Haman. He knew Peter could handle persecution. He knows that your child can handle whatever challenge they face in their life. He created them specifically for it! Don’t be scared for your children, but be honored that God chose you to parent the generation that is facing the biggest challenges of our lifetime. Rise up to the challenge. Raise Daniels, Davids, Esthers, and Peters! God isn’t scratching His head wondering what He’s going to do with this mess of a world. He has an army He’s raising up to drive back the darkness and make Him known all over the earth. Don’t let your fear steal the greatness God placed in them. I know it’s hard to imagine them as anything besides our sweet little babies, and we just want to protect them from anything that could ever be hard on them, but they were born for such a time as this.

Just think about this and then think about what your own kids have already accomplished in life … no matter their age.  In all likelihood, you will think of some pretty incredible stuff.  You will also believe that Alex Cravens post is spot on.  Don’t stop with that, let your kids know how incredible they are.  You might catch them off guard and best of all, you might inspire them to achieve greater things.

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

Rainy 50

THE SCENE: 70 degrees and rain … lots of rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hops x25; Little Baby Arm Circles F/B x10 each direction; Ballerina Squats x10

THA-THANG:
Workout was ten rounds of exercises. Started at first line and moved forward to do the exercise x5 at the next line, x10 at the line after that, and x15 at the last line. After the last line run to the end of the grinder and do 5 pullups then Bernie back to the last line and do in reverse back to the beginning. When doing exercises with CMU move forward doing Murder Bunnies and backwards doing Resurrection Bunnies. When doing exercises without CMU move forward doing Bear Crawl and backwards doing Crawl Bear.

  1. CMU Curls
  2. Merkins
  3. CMU Thrusters
  4. Big Boy Situps
  5. CMU Swings
  6. Ballerina Squats
  7. Bent Over Rows
  8. Mountain Climbers
  9. Grave Diggers
  10. Burpees

MARY:
Overhead Claps x50; Box Cutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs came out and braved the rain this morning

CIRCLE OF TRUST/BOM:
“Anxiety in a man’s heart weighs him down, but a good word makes him glad.” Proverbs 12:25

Today was my 50th post with F3 and to say that when I started I thought I would get here would have been a lie. When I first came on March 3rd of this year I actually left before the workout was over. I was anxious and out of shape and just plain gave up. It was the encouragement of Swerve and my wife that got me to come back and the encouragement of the PAX that has kept me coming. F3 has become a source of a good word that makes me glad. I have not only grown stronger physically, but more importantly mentally and spiritually thanks to F3.

MOLESKIN:
Pray for Swerve and the mission team from his church as they leave tomorrow. Pray for the community around the Bomb Shelter that they will not give into the division that our world breeds but will instead look for ways to show love even when they disagree.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

150 of Everything, With a Little Running Mixed In

THE SCENE: 73 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Imperial squat walkers x 10. (done with speed)

– LBAC x 10 (forwards and backwards)

– Cherry pickers x 8.
THA-THANG:

  • All Pax grabbed a CMU and moseyed to the Oval Office.  This is a Dora workout, so pax partnered up.  One partner does the exercise, and the other ran the straightaway down and back.
  • Round 1 – Grave diggers x 150.
  • Round 2 – CMU situps with a twist x 150. (switched to straight CMU sit ups for speed)
  • Round 3 – CMU thrusters x 150.
  • Round 4 – CMU goblet squats x 150.
  • Round 5 – CMU curls x 150.
  • Round 6 – CMU pull-through merkins x 150.

Most of the pax made it to round 3.  I over-planned, but I would rather have more than enough than have to think of exercises on the fly.
MARY:
Moseyed back to the grindstone and @Smuggler led us in some boat to canoes until time ran out.
COUNT-OFF & NAME-O-RAMA
Swerve, Smuggler, Rep Sleepy, Veep
CIRCLE OF TRUST/BOM:
I impressed on the men the importance of our examples as Fathers.  Considering that yesterday was Father’s day, I mentioned the story of Hiel in 1 Kings 16:34.  In Joshua chapter 6, Joshua laid down a curse for anyone that attempted to rebuild the city of Jericho.  When Hiel built the city back, both his son Abiram and his son Segub died as a result of this curse.  I told the men that the accountability of F3, and the motivation factor of being with my brothers, has pushed me so that I don’t have this as my family story.  I want to honor the Lord with my body and my mind, and F3 helps me with both.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Eights

THE SCENE: Mostly cloudy, 73 degrees F., 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Cherry Pickers
THA-THANG:

Starting in the center of the basketball courts area move out to one of 8 positions on the perimeter (7 are at the benches and one is at the power pole. Do each exercise at the 8 perimeter positions the prescribed number for each round, return to center court, and then run a lap to the pavilion/restroom.  Return to the center before moving back out and perform next number of the 8 exercises.

The exercises are:

Dips, WWII Sit ups, Inclined merkins, Squats, Dry docks, Bulgarian split squats, Declined merkins, and Bench jump ups

The repetitions are:

24, 20, 14, and 10 for a total of 68.

Early finishers are to move around the perimeter and perform 5 of each exercises until Recover is called.

MARY:
Flutter kicks, V ups, box cutters, protractors, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
Just a simple quote from Elisabeth Elliot but great words to ponder.

There is no perfect life, no perfect job, no perfect childhood, no perfect marriage, and no perfect set of people who will always do what we expect them to do.

What we have is a perfect God who is able to lead us through this imperfect life with unfailing strength, incomparable wisdom, and infinite love.

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