F3 Knoxville

Tag: Toad

Christmas Trap vs The Kraken

THE SCENE: It’s gettin COLD…. 32-ish but at least it wasn’t raining or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBAC x12 IC, Cherry Pickers x5 IC
THA-THANG:
The Kraken!  8 stations. Starting rep count = 10, increase by 5 after each full round.

  • Bent over Rows
  • Hello Dolly
  • Inch Worm Pushups
  • Storks
  • Reverse rows (hanging from bar at about 45 degree angle or less and pull body up to bar) or pull ups
  • Freddy Mercury
  • Reverse Lunge
  • Superman

MARY:
Guantanamo
COUNT-OFF & NAME-O-RAMA
Nailed It, Toad, KY, Hydrant, Swerve, Woodshack, Domino, Grouch
CIRCLE OF TRUST/BOM:
1 John talks about false prophets and testing the spirits.  Beware false prophets.  Stay strong in any conviction from the Holy Spirit and let YHWH speak His truth through you.  While the church has done many great things, it has also done many bad things and we need to be better because Yeshua’s sacrifice for us was a gift and something none of us deserved so we should have the same heart for the lost as he did.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.

Wet and Wild

THE SCENE: Not so glorious.  37-ish and raining and wet and cold and quite miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBACs x10 IC, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

MARY:
None!  Tha-Thang for time.
COUNT-OFF & NAME-O-RAMA
Toad, Swerve, Hydrant, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.

Maryville Christmas Parade on December 3.  Reach out to Smuggler for more info.

Count to 5

THE SCENE: Pleasnt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did a few things. This BB is a few days removed.
THA-THANG

Went on a mosey stopped every 5th light pole and did ascending rep counts from  5 -80ish.  Ended with PAX roulette to get to 100

MARY:
No time for her.
COUNT-OFF & NAME-O-RAMA
Bomb Shelter regulars plus Pinocchio
CIRCLE OF TRUST/BOM:
Detachment in a healthy way can be a beautiful thing. Thanks to Nailed It for explaining it better than I could
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bear Each Other’s Burdens

THE SCENE: Blustery winds. “Listening to the chorus of trees”

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 in cadence
  • Tempo Merkins x9 in cadence
  • Squats with CMU x 15
  • Mosey w/ block to apex and back to grinder

THA-THANG:
Carry each other’s burdens. DORA – PAX 1 completes workouts. PAX 2 Farmer’s carry blocks to end of grinder and back. If PAX 2 drops their blocks, PAX 1 must sprint to PAX 2 and carry blocks the rest of the way. PAX 2 does burpees as he waits. Eventually changed from Farmer’s carry to over head walk.

  • 100 Merkins
  • 200 WW IIs
  • 300 Squats with block (during the over head carries)

MARY:

  • Flutter kicks with block overhead x10 in cadence
  • Hello Dolly’s with block overhead x10 in cadence
  • LBC 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:

Galatians 6:2 – Bear one another’s burdens and so fulfill the law of Christ.

The next step of growth in our lives is not what we do to perfect ourself, but how we look to another to help them. Paul says, “the whole of the law is summed up in one word – Love your neighbor as yourself.”

We also need to consider to ask for help, for we were intended to do life together, not individually. This will also give opportunities to other’s to fulfill this verse.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

2.0 workout from 10am-12pm at Bomb Shelter this coming Saturday.

Fun with Flags

THE SCENE: It was wonderful!  Not too hot, not too cold (once you started working).  Great balance.
F3 WELCOME & DISCLAIMER: Yeppers!
WARM-O-RAMA:
SSH IC x20, LBAC IC x10, Tempo Squats IC x10, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

  • Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
    • Round 1 = 25
    • Round 2 = 20
    • Round 3 = 15
    • Round 4 = 10
    • Round 5 = 5
  • Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
    • Round 1 = 20
    • Round 2 = 16
    • Round 3 = 12
    • Round 4 = 8
    • Round 5 = 4
  • Station 3 = Pull-ups, Merkins, Big Boy Sit-ups
    • Round 1 = 15
    • Round 2 = 12
    • Round 3 = 9
    • Round 4 = 6
    • Round 5 = 3
  • Station 4 = Box Jumps, Derkins, Dips
    • Round 1 = 10
    • Round 2 = 8
    • Round 3 = 6
    • Round 4 = 4
    • Round 5 = 2
  • Station 5 = Burpees, Squat Jumps, Lunges (2 count)
    • Round 1 = 5
    • Round 2 = 4
    • Round 3 = 3
    • Round 4 = 2
    • Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs).  Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Toad, Nailed It, Drifter, Hydrant, Espy, Grouch
CIRCLE OF TRUST/BOM:
Time is precious.  We have a limited amount in this life before we get to be with our Heavenly Father.  Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly.  Cherish every minute.  Spending time with strong male friends is just as important as spending time with your family.  It is okay to take time for yourself to recharge.  Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:

ANNOUNCEMENTS:

  • Brolympics coming up on 11/5.  Check Slack for sign-up sheet.
  • 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30.  Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
  • November work day at Cerebral Palsy Center in Knoxville.  Date TBD.