F3 Knoxville

Tag: Woodshack

Thirsty for Sling Shot!

THE SCENE: 40 +/- Damp +/- but ALL good!
F3 WELCOME & DISCLAIMER

As Willy Wonka said, “SO MUCH TIME, SO LITTLE TO DO! Strike that, reverse it!” Lets get going….

WARM-O-RAMA:
Disclaimer while jog across parking lot x2, High Knee skips x2 across PL, Karoake x2 across PL
THA-THANG: SLING SHOT to Mt. SUKMOORE

  • Partner up and grab 2 CMU
  • P1 take off running or walking briskly with 2 CMU
  • P2 does 20 merkins and 20 squats, when finished, P2 sprints to catch up with P1
  • P2 takes over CMU and begins to run while P1 does the same merkins and squats
  • This repeats until we get to Mt. SUKMOORE

LT. Bernie at Mt Suckmoore

  • Every pax carries their own CMU up Sukmoore Bernie style.
  • Every 4th step, do 4 squats
  • At the top of Sukmoore, do 5 cmu presses
  • back to the bottom and then back up again doing 4 steps and 3 squats and 10 CMU presses at the top, you get it….4 steps Bernie style with 2 squats, 15 CMU presses, back down then up Bernie style 4 steps , one squat, then 20 CMU overhead presses
  • back to bottom. We are always moving forward in life but sometimes life has set backs…..based on that, we Bernie back up the hill 4 steps, 2 steps down, 4 steps up, 2 steps down, ALL backwards/Bernie style to the top of Sukmoore
  • At the top, do 25 cmu presses
  • At that time, we SLING SHOT BACK to the AO
  • Total distance about 2 miles +/-

MARY:
no time but we worked in a little bit of mary during the thang…
COUNT-OFF & NAME-O-RAMA
12 Pax Strong!
CIRCLE OF TRUST/BOM:
What did the most interesting man in the world say in the Dos Seque commercials??

STAY THIRSTY MY FRIEND! Stay thirsty for getting better, stay thirsty in your faith, stay thirsty in your positivity, just stay thirsty for LIFE!

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

Priorities

THE SCENE: 30ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Jump Knee Tuck x 20
  • 2 speed Merkin on Q 25 total
  • Single Leg Cross Hop x 15 each leg

THA-THANG:

Mosey to Grinder

HIIT Combo:

4 exercises. 3 rounds. Suicides between rounds.

  • Run Squat 180 x 1 minute
  • Derkin x 30
  • 3-Way Calf raises x 1 minute
  • Tricep Dips x 30

Mosey to Waxjob Hill

11’s:

Start at the bottom

Single leg Deadlift Squat 1 rep is both sides

Bernie up

Carolina Dry Docks

Bear Crawl down

MARY:

  • Captain Thor 10:40
  • Torso Twist
  • 3-Part Touch The Sky

COUNT-OFF & NAME-O-RAMA
13 HIMs and no FNGs

CIRCLE OF TRUST/BOM:

Priorities:

Think about the top 4 or 5 priorities to you and rank them. Here are mine:

  • Wife
  • Family
  • Health
  • Friends
  • Job

Some of your priorities are probably the same but you may place them in different order. Tell me some of yours and why you place them that way.

MOLESKIN:
ANNOUNCEMENTS:

The Final Count Down

THE SCENE: Rainy, Rainy, Rainy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • Speed Skaters x 20
  • 10 Hand Release Merkins

THA-THANG:
The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Wide Hand Release merkins
  • 7 Bench Squats
  • 6 Pull-ups
  • 5 Bench Lunges (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Squat Jumps
  • 1 Super Burpee

MARY:

  • Flutter kick (4 Count) x 25
  • Proton Parkers x 10

CIRCLE OF TRUST/BOM:

God Initiates and so should we to get better physically, spiritually, and relationally.

It has been often said that the chief sin of Man is the sin of passivity.  We can be like Adam and standby and allow sin and separation to occur.  We busy ourselves with the material world while disengaging relationally or emotionally from what is going on in and around us.  We don’t have to be in great shape to show up to F3 and get better.  All we have to do is set the alarm, show up, and work hard.   Are there places in our lives relationally where we have avoided discussions because they are hard or uncomfortable?  We don’t have to have all the right answers we just need to initiate and step in where we know God is calling us.  Don’t be silent like Adam.  Step up an be the leader that God has called you to be.

MOLESKIN:
Prayers for the students family and friends that lost his life on campus due to alcohol poisoning.  Praying that those effected would be impacted in a positive way through the other students seeking to meet them where they are and share the Gospel.

Remember Mama Jo

THE SCENE: At the Dog Pound 33 degrees and cloudy w an occasional sprinkle
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA

50x SSH, Imperial Squat x 15, Jerkin x 15

  • THA-THANG
  • Choose your 👶🏽 (25lb weight) from the truck and Mosey to the top parking lot
  • Four corners: 20 squat jumps and bear crawl to next corner, 20 Box Cutters then lunge, LBCs then sideways bear crawl, mountain climbers then duck walk, rinse and repeat
  • Doras: 100 Curls, Presses, and Triceps w 👶🏽, while B.B. runs to end and does 20 Dry docks…mosey back to AO
  • Dora’s: Prisoners x 50, 15 Diamond 💎 merkins
  • Tunnel of Love
  • Suicide Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the impact my Grandmother had on me and others and she worried too much. Ended up dying on Valentines Day. Message is to simplify your life and decrease stress.

 

Burpley Mile

THE SCENE: 30 and dropping
F3 WELCOME & DISCLAIMER
WARM O RAMA 

mosey to the elementary school, 20 squats , 20 merkins and 20 rows. Oh, so nobody brought a team weight, we had a 10 burpee penalty . Mosey in to BMS track
THA-THANG:

Burpley Mile;

  • Stop every 1/4 lap and do burpees. Starting w 20 all the way down to 1.
  • Ends up being just over a mile 1.25 +\-
  • 210 burpees total
  • Between each set of burps, front carry ruck to the next stop.
  • aftercompletion, we found the COW(150lbs), dead by the track. 8 pax cost shared carrying the COW ALL THE WAY back to the AO . The kicker was that we had to make it back by 6:15. It was a success!!
  • about 4.5 miles for the total Ruck

COUNT-OFF & NAME-O-RAMA
8 Pax strong!
CIRCLE OF TRUST/BOM:
What is your why? What pushed you through the suck? When things get tough, it’s easy to fall into a dark place but if you can or know your why, stay positive , you can push through anything !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.