F3 Knoxville

Tag: Toad

Race around Bombshelter

THE SCENE: Clear day at Bombshelter. About 50 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PAX splits into 2 groups. Each group Indian runs to base of Mt. Crumpet, handing off 60lb sandbag to whoever is in front
THA-THANG:
1 member of each group performs sand bag throws along loop from base of Crumpet, to road, and around the fountain. Other members of group run a lap. When HIM reaches the sandbag, they perform 10 BBS, 15 Merkins, and 20 flutter kicks before continuing run. Bag is passed to the person who started behind the current man with the sandbag

MARY:
Pax choice of in cadence exercises.

Cherry pickers

Box cutters

Hello Dolly

Mountain man poopers

Tempo Merkins

V ups (not in cadence)
COUNT-OFF & NAME-O-RAMA
14, including Scoutmaster’s 2.0, Webelo
CIRCLE OF TRUST/BOM:
The mind will quit 100 times before the body does. Take this into everything in life, give it your all.

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

Spring Training

  • THE SCENE: Cool and Clear
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers

THA-THANG:

  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes

MARY:

  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

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

Via Dolorosa Uno

THE SCENE: Cold, in the 30’s, and a brisk wind.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:
SSH X 20

Cherry pickers x 8

Tempo Squats X 10

Mosey to the short apex and back to the grinder.
THA-THANG:
Grab a battle buddy!  While on partner runs the apex loop, the other plays Uno.  The number of exercises is the number on the card times 10.  When the buddy gets back, he takes over where the other left off.  If you finish and exercise, go ahead and flip a card to start another.  The exercises were as follows:

  • Red = HR merkins.
  • Blue = BBS.
  • Green = Overhead CMU press.
  • Yellow = CMU thruster.
  • Draw 2 = repeat previous exercise.
  • Draw 4 wild = 15 body builder burpees.
  • Wild = 15 pax choice.
  • Skip = 15 Iron mikes (single count)
  • Reverse = 15 inchworms.

MARY:
We planked in a circle while some pax completed a Via Dolorosa bear crawl around the perimeter.  While waiting, we knocked out 10 tempo merkins and 10 Hello Dolly’s and time ran out.
COUNT-OFF & NAME-O-RAMA
10 men and 2 2.0’s put in work. Much respect to Weebelo and Lumberjack!
CIRCLE OF TRUST/BOM:
Reflected on Easter weekend and this quote: “To you I say, do you know what Jesus does with those who squander his mercy? He pours out more mercy. God is rich in mercy.  That’s the whole point.  Whether we have been sinned against or have sinned ourselves into misery, the Bible says God is not tightfisted with mercy but openhanded, not frugal but lavish, not poor but rich.  That God is rich in mercy means that your regions of deepest shame and regret are not hotels through which divine mercy passes but homes in which divine mercy abides.  It means the things about you that make you cringe the most, make him hug hardest.  It means his mercy is not calculated and cautious, like ours.  It is unrestrained, flood-like, sweeping, magnanimous.  It means our haunting shame is not a problem for him, but the very thing he loves most to work with.  It means our sins do not cause his love to take a hit.  Our sins cause his love to surge forward all the more.  It means that on the day when we stand before him, quietly, unhurriedly, we will weep with relief, shocked at how impoverished a view of his mercy-rich heart we had.” ~ from Dane Ortlund’s “Gentle and Lowly: The Heart of Christ for Sinners and Sufferers”, pg. 179-180.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Perseverance

THE SCENE: Warm. Light rain, but once you’re wet you’re wet….. so get on with it.
F3 WELCOME & DISCLAIMER

Did the usual intro…

WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Baby Arm Circles Forward IC
  • 10 x Little Baby Arm Circles Backwards IC
  • 10 x Cherry Pickers IC
  • Short Mosey around Tennis Courts and back to the grinder.

THA-THANG:
Two Stations (One under Pavillion and Another at other end of ball courts)

Do 1 exercise at Station 1 then run to Station 2.  Do 1 exercise at Station 2 then Bernie back to Station 1…..working your way down the list.

Air Raid = 5 Burpees.  During beatdown a Pax member can yell Air Raid at any time which forces everyone to stop, do 5 Burpees, then continue on.  All Pax called an Air Raid.

Station 1

  • 20 x Dry Docks
  • 20 x Incline Merkins
  • 20 x Merkins
  • 20 x Dips
  • 20 Shoulder Taps

Station 2

  • 20 Squats
  • 20 Iron Mikes (1 ct)
  • 20 Monkey Humpers
  • 20 Jumping Squats
  • 20 Calf Raises

Rinse and Repeat.

MARY:

Short “fellowship mosey” around the parking lot.

  • 20 x LBC OYO
  • 20 x Flutter Kicks (1 ct) OYO
  • 20 x Hello Dolly OYO
  • Protractor
  • Hold a Plank (for extra credit we squeezed out a few Merkins)
  • Pax Roulette
    • Drifter called one I can’t remember to save my life.
    • Swerve called Tempo Squats x 20
    • Toad called Mountain Man Poopers x 20
  • 20 x LBC (which was miscalled as Little Crunch Babies, no babies were harmed in this beatdown) OYO
  • 20 x Flutter Kicks OYO
  • 20 x Hello Dolly OYO
  • Protractor
  • Loooooooooong Plank Hold where we discussed the world record for plank holds and squeezed out a Merkin for extra credit.

COUNT-OFF & NAME-O-RAMA

5 in the PAX.

CIRCLE OF TRUST/BOM:
James 1:2-4 NIV  Consider it pure joy, my brothers, when you face trials of many kinds because the testing of your faith creates perseverance.  Let perseverance finish its work so that you can be mature and complete.

When you come to F3 the Q gives you a trial to face.  You have the choice to persevere and make it to the other side or not.  We all face trials in life.  My default reaction to a trial is to say “oh, man, ugh, why do I have to deal with this.”…..I want my life to be easy.  This verse suggests to me that life isn’t supposed to be easy!  Spoiler Alert!  The trials are NECESSARY to create Perseverance.  The Perseverance is Necessary for me to be a completed work and be ready to do God’s will.  Choose to Persevere Today.

MOLESKIN:
Prayer Requests taken and lifted up.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Counting to 31 very slowly

THE SCENE: Cool but clear morning at the bombshelter

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was integrated into the beatdown
THA-THANG:

Extended cadence count, warm up style of tempo exercises. Two moseys in between, with SSH in cadence at the church parking lot. Each exercise done for 31 reps, one for each year QIC has been alive.

  • Tempo Merkins
  • Tempo Squats
  • Tempo Curls
  • Tempo Rows
  • Tempo lunges (each leg with own count)
  • Tempo heel raises
  • Mosey to church parking lot and SSH IC
  • Tempo leg raises
  • Tempo side lunge
  • Tempo chest press
  • Mosey around fountain and back
  • Tempo Jimmy Hendrix

MARY:
PAX took turns naming off exercises

Hello Dolly

Flutter kicks

LBCs
COUNT-OFF & NAME-O-RAMA
17 including 1 2.0 and 1FNG. Welcome Tiger King

CIRCLE OF TRUST/BOM:
I have always been a competitive person. Some of this is my nature, but some has also been more of a vain attempt to appear more successful. Over the past few months I have been focusing on focusing more on what’s truly important and being a better man, husband, and father. My M told me of a quote a few days ago, paraphrased as such “gratitude is having enough of where you are, even if you are working for more” Work on being grateful while bettering yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am. Be sure to follow Covid guidelines