F3 Knoxville

Tag: Veep

ABC’s and Frisbees

THE SCENE:  70ish and soupy humid

F3 WELCOME & DISCLAIMER

WARM UP:

 

25 SSH

15 Slippery Dip Cans

15 Reverse Lunges

15 Squats

25 SSH

 

MOSEY:

 

THE THING:

 

ALPHABET CHALLENGE (30 minutes)

 

# – Side Shuttle Hops 26 in cadence

A – One Minute Plank

B – 26 Burpees

C – 26 Lunges in cadence

D – 26 Air Squats civilian count

E – One Minute Superman

F – 26 Merkins civilian count

G – 26 Plank Jacks civilian count

H – 26 Shoulder Touch Planks in cadence

I – One minute Squat Hold Punches

J – 26 Bicycles in cadence

K – 26 WWII Sit-ups civilian count

L – 26 Apollo Ohno’s civilian count

M – 26 Broad Jumps

N – One minute high knees

O – 26 Merkins civilian count

P – 26 Mountain Climbers in cadence

Q – 26 American Hammers in cadence

R – One minute wall sit

S – 26 Heels to Heaven civilian count

T – 26 Sit Up Punches civilian count

U – 26 Dollies civilian count

V – 26 Diamond Merkins civilian count

W – 26 Step Ups in cadence

X – 26 Derkins civilian count

Y – 26 Dips civilian count

Z – One minute flutter kicks

 

MOSEY:

 

FRISBEE CHALLENGE (no Mary):

COUNT-OFF & NAME-O-RAMA
12 and a 2.0
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

HIMs on Mission

THE SCENE: Low 60s and humid
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH (4-ct) x 15; Ballerina Squats x10; Bear Crawl Snake halfway down grinder then mosey to the end

THA-THANG:
Ran a kraken around the apex loop. Do exercise at a station then run full lap passing the station you just did to get to the next station. The stations were:

  • Gorilla Humpers x50
  • Big Boy Sit Ups x25
  • Mountain Climbers x50
  • Iron Mikes x25
  • Ballerina Squats x50
  • Diamond Merkins x25
  • Side Straddle Hops x50
  • Burpees x25

All PAX were somewhere in the second go round of doing the stations except Drifter who showed us all up and was on his third round when recover was called.

MARY:
Let the PAX pick the exercises and regretted it. We did Hello Dolly (4-ct) x50; Boat to Canoe x10; Overhead Claps (4-ct) x50; ABCs

COUNT-OFF & NAME-O-RAMA
6 HIMs conquered the kraken this morning

CIRCLE OF TRUST/BOM:
We are getting ready to start VBS at my church tomorrow. I am teaching the missions class to the 1st-5th graders this week and I have had missions on my mind this week. We often think about missions as going to some far off place like China, Africa, or South America. The truth is mission start right where we are now. Our first mission field is our family. We must lead our wives and children first before we lead anywhere else.

MOLESKIN:
Praise that Drifter’s kids are feeling better, pray for Smuggler’s wife as she starts a new job on Monday, pray for Rep Sleepy’s family as his wife prepares to quit her job to be a stay at home mom in August.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ladder Day

THE SCENE: –
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s, LBAC’s, Cherry Pickers, Windmills…Indian Run
THA-THANG:
Ladder Thingy…

  • 10 Merkins
  • 10 Mount Climber Double Count
  • 10 Burpees
  • 10 Jack Knife Crunches
  • 10 Lunges Double Count

MARY:
Flutter Kicks, WW2’s, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Lucky Seven…Butterfingers, Avocado, Limbo, Pinnochio, Smuggler, Veep, Walt
CIRCLE OF TRUST/BOM:

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.”
― Marcus Aurelius

Block Work Makes the Dream Work

THE SCENE: Cool, dark, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead and in-front claps x 15.

Imperial squat walkers to the tune of “Baba O’riley” by The Who (5 minutes).
THA-THANG:
5 stations of an ascending ladder that only got tougher.  Overhead carry the CMU in between stations going up.  Bear crawl and drag CMU on the way back.

  • Station 1: Grave-diggers x 20.
  • Station 2: CMU Big boys x 20.
  • Station 3: Thrusters x 20.
  • Station 4: Goblet squats x 20.
  • Station 5: CMU curls x 20.

After the completion of each round, add to the rep count by a factor of 20.  Most pax were on 60 reps by the time of the Mary.
MARY:
A sundry assortment of overhead claps, Hello Dollys, tempo squats, LBCs, flutter kicks, and a hollow hold arm twirl thingy.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Proverbs 13:20 – “Whoever walks with the wise becomes wise, but the companion of fools will suffer harm.” Be ware the company we keep.  This advice is talked about for kids and teens, but it applies to adults as well.  Who we are around will influence our thoughts, words, and actions.  We need each other to love each other well enough to tell the truth, to carry us when we are wounded, and to celebrate each others victories.  We also need to be mindful of the influence that we can be on others, especially on our spouses and kids.  If you don’t like what you see in your loved ones, it might be coming from us.  Ended with a thought from a man I respect, “The sins you commit in moderation now your kids will commit in excess.”  This calls for a humble fight every day men, and I’m glad to fight it with you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Memorial

THE SCENE: Partly cloudy, 61 degrees F., 86% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out front hand claps, Imperial squat walkers.
THA-THANG:

Do the following in sequence as shown starting at Station 1. Reps start with 23 for each exercise and decrease each round to 20, then 15, and finally 10.  Total for each exercise is 68.
Station 1.

  • Merkins
  • WWII Sit ups
  • Iron Mikes

Bear Crawl 20 yards

Station 2 (with CMUs)

  • Thrusters
  • Upright rows
  • Russian swings

Run 0.22 mile loop back to Station 1.

Mosey to Waxjob Hill and do a quick round of 7’s.  Start with 1 burpee at the bottom and run up to do 6 burpees at the top.  Total burpees to Rx is 42.

Bernie back to the AO.

MARY:
Flutter kicks, Big boy sit ups, flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA
8 HIMs and two, 2.0s ( Nato and Gino)
CIRCLE OF TRUST/BOM:

Memorial Day Quotes (Wanted to extend our contemplation for those you paid the ultimate price for our American freedom.)

Courage is almost a contradiction in terms. It means a strong desire to live taking the form of a readiness to die.” – G.K. Chesterton

“There is nothing wrong with America that cannot be cured with what is right in America.” – Bill Clinton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.” – Gen. George S. Patton

“Patriotism is supporting your country all the time, and your government when it deserves it.” – Mark Twain

“But freedom is never more than one generation away from extinction. We didn’t pass it on to our children in the bloodstream. The only way they can inherit the freedom we have known is if we fight for it, protect it, defend it and then hand it to them with the well-thought lessons of how they in their lifetime must do the same. And if you and I don’t do this, then you and I may well spend our sunset years telling our children and our children’s children what it once was like in America when men were free.” – Ronald Reagan

“The soldier, above all other men, is required to practice the greatest act of religious training – sacrifice. In battle and in the face of danger and death, he discloses those divine attributes which his Maker gave when he created man in his own image. No physical courage and no brute instinct can take the place of the Divine help which alone can sustain him. However horrible the incidents of war may be, the soldier who is called upon to offer and to give his life for his country, is the noblest development of mankind.” – Douglas MacArthur

The last one is from a speech by General MacArthur given to West Point Cadets on May 12, 1962.  It was his last major speech entitled Duty, Honor, Country.  In less than two years he was dead at age 84.  If you have about 10 minutes, I strongly encourage you to read the entire speech.

MOLESKIN:
Pray for travel mercies for Taco and his family this week.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.