F3 Knoxville

Tag: Toad

Battle Rope

THE SCENE: Low 50’s & misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC, Windmills, Tempo Merkins, Imperial Squat Walkers IC, Tempo BBS, LBAC IC, little this little that, mosey

THA-THANG:
One PAX member would do rep count of battle rope exercise while other members would do a circuit until the battle rope reps were complete and switch.

  • Battle Rope: 50 alternating, 40 slams, 30 body toss, 25 inward circles, 25 laterals
  • Merkins
  • Goblet Squats
  • Curls
  • BBS
  • curtsy squat
  • chest press
  • back scratchers
  • WW2

All 7 members made it through 5 rounds & got around the Apex twice for a breather.

MARY:
PAX Roulette in order of respect (Hammy, Woodshack, Swerve)… sorrry peach
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

There’s a gap between the life you want and the one you have. You can’t have both.

Be the beep

THE SCENE: The rain had held off just enough to give us perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tabbta. 4 min. 10 rounds 20 seconds on 10 seconds off switch every round- regular Merkins, half burpee, diamond Merkins 

THA-thang

20 min

Part A- 10 pull ups/body rows, 10 Merkins, 10 step ups, 10 dips

Part B- 5 IM, 5 Grave digers- burpee EMOM every 2 min do 5 burpees. Repeat till part a is done.

15 min

Part A – 10 block squats, 10 curls, 10 squat press

Part B- 5 Swings, 10 Sit ups- EMOM 2 min 4 wind sprints

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
2 things touched on. First find something you want to get better at and then put forward deliberate practice towards improving in that area. We can’t just say I want to be better here or there and devote little time to it.

I’m also reading the Difference Maker by John Maxwell. First area he talks about is your attitude and how your attitude can affect both directly and indirectly your ability to be a difference maker.

MOLESKIN:
ANNOUNCEMENTS:
There has been a suggestion to do a care package for Avocado. Will work on setting that up.

Hardship Hill Prep

THE SCENE: Low 60’s. Toad came hopping in late & Mr. Rogers appeared from the Gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

Windmills x10

Tempo Merkins x10

  • warmup Mosey

THA-THANG:

one partner takes the warm up mosey while the other completes the circuit. Pickup where you left off upon return.

X10 Merkins

X20 V Ups

X30 Chest Press

X40 Step Ups

X20 Dips

Murder King to 2nd concrete line & back

MARY:
PAX Roulette
COUNT-OFF & NAME-O-RAMA
5 PAX made it out

CIRCLE OF TRUST/BOM:

Who Am I Becoming By What I’m Doing?—Jon Tyson

Sometimes a great question is all you need.

After all, you become what you repeatedly do. If you don’t like what you’re becoming, change what you’re doing.

ANNOUNCEMENTS:
Hardship Hill Saturday

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.