F3 Knoxville

Tag: Woodshack

“I want more Burpees”

THE SCENE: Somewhere in the low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence.  Ready and exercise (15x)
  • Dips (20x) on your own
  • Shoulder taps (25x)
  • A little mosey

THA-THANG:

  • Dora where one person stays at the bottom and begins to do 100 Merkin’s, they will do 200 WWII’s; after that they will do 300 Squats.  If you finish start 100 Overhead Claps, 200 LBC’s, 300 Squats.
  • The other runs to the first light post and does 5 Burpees, and then switches.
  • Then they alternate, but each runs to each light post and increases it by 5 Burpees every time up to the 7th lightpost.

MARY:
20 Flutter kicks and then 50 LBC’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gal. 1:10 – “For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.”  I find myself more often than I want to be true that my reactions or actions are about first pleasing someone else and then God.  If I’m a servant of Christ, He needs to be who I’m focusing on pleasing, not anyone else.  The gift of the gospel is that God pleased with me because He is pleased with Jesus.  It’s out of that motivation that I want to love, serve, and please Christ, instead of others.
MOLESKIN:
ANNOUNCEMENTS:

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

2 miles and a couple squats

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins and Squats
THA-THANG:

Mosey to the duck pond run 2 laps stopping half way around each time for 10 burpees, 20 merkins, 30, squats and 40 merkins. MOsey back to the AO stopping for ascending squat rep 10 up to 50 then 50 down to ten. Drifter counted them,  290 squats total.  LEG DAY!

MARY:
Inch Worm Merkins with ascending rep count. Brutal
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:
Push yourself at F3, don’t sit back slow roll the mosey or the rep count. Speaking to myself especially.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Flag handoff at the arsenal, Sat 7-8am. service day in Knoxville weekend of 8/6

Captain Spectacular visits the bombshelter

THE SCENE: 70s and somewhat humid
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA

sshx10 ic , jog grinder , squats x10 ic , jog grinder , merkins x 10 Ic , jog grinder , Peter Parker x 10 ic

11s at wax job hill , lbc and top , monkey humpers at bottom, Bernie up every time
THANG

CAPTAIN SPECTACULAR

  • 1:4 ratio of inch work merkins : 4 CMU curls , 4 CMU squats , 4 OH presses
  • work your way up to 10 inch worm merkins : 40 CMU curls , 40 CMU squats , 40 oh presses
  • totals 55 merkins , 220 curls , 220 squats and 220 presses

MARY:
Lbcs and flutters ic
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
The growth mindset is based on the belief that your basic qualities are things you can cultivate through your efforts. Everyone can change and grow through application and experience.
If you are honest with yourself, there is a gap between where you are and where you want to be. Will you embrace the GAP? Will you have the courage to seek the GAP? Will you aggressively live in the GAP?
#SeektheGAP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Sorta Secret Hundo

THE SCENE: Very comfortable. Like low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All 4ct in Cadence: 20 SSH, 10 Merkins, 10 Squats, 8 Cherry Pickers
Jog around the Small Apex Loop

THA-THANG:
There are lines in the Grinder marked 5, 10, 15, 20 respectively. Simply do the number of reps for the exercise, then do the corresponding movement between the lines. After completing line 20, run to the pull-up bar and do 5 pull-ups. Then run back and do everything in reverse (except broad jumps…that’s dangerous to do backwards).

  • Merkins / Bear Crawls
  • Big Boy Sit-ups / Crab Walks
  • Good Morning / Lunges
  • Squats / Broad Jumps
  • Dips / Bear Crawls

MARY:
20 4ct Flutter Kicks, 15 4ct Hello Dolly, 10 4ct in and outs, 5 V-ups, Pax Rolette until time

COUNT-OFF & NAME-O-RAMA
6 PAX

CIRCLE OF TRUST/BOM:
Perseverance has been on my mind lately. In some respects I think that word relates to just gritting through hard situations. But lately, I’ve just been trying to persevere through a particular habit I’m trying to work on. The bad habit is just tensing my shoulders in random even non stressful situations. I don’t know why it is happening, but I don’t like it. So how can I persevere in maintaining calm? It takes patience. Patience with myself and acknowledging that I don’t have it all together. That I still have stuff to work on and that I need help. For me, I think about the fruits of the Spirit that I want to see ripening in my life: love, joy, peace, patience, kindness, goodness, gentleness, faithfulness, righteousness, and self-control. All these fruits develop and ripen the more I am abiding in the vine of Christ. So whatever thing you are working on to better yourself or to improve things for those around you, be patient with yourself. Persevere in the little things.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Convergence on July 2 (sign up), Breakfast at Drifters on July 9, Beer Mile and Field Day at Moses’s on July 16. So a packed July.

Release the Kraken

THE SCENE: 60s and humid. So Tennessee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LITTLE BABY ARM CIRCLES X10

SSH X10

WINDMILLS X5

CHERRY PICKERS X5
THA-THANG:
Kracken
15 Burbees
5 Muchos Squatos
3 bolt 45s
15 box cutters
25 merkins
20 X- Factors
20 mini Jax
30 big Boys

MARY:
Thunder Burpees for luck. Go bolts!
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 we make too many excuses
MOLESKIN:
I talked to my team at work about making excuses, and it caused me to look at myself. I’ve been making excuses for not posting, when it’s really just me fartsacking
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.