F3 Knoxville

Tag: Woodshack

A lot of B.O.M.B.S

THE SCENE: Low 40’s and No Wind.  Quite the Heat Wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – IC x 20

Cherry Pickers – IC x 6

Cadre Dan Cherry Pickers (Moses Special) – IC x 50

High Knees across the P Lot and back

Butt Kickers half way across P Lot and back.

Lunges across the P Lot and Side Lunges back.

THA-THANG:
We partnered up on the grinder.  There is a .25 mile loop the begins and ends on the grinder.  We started out with everyone running 2 laps.  Upon returning to the grinder, each partner did 10 burpees.

Once completed, partner one took off on another lap while partner 2 continued the work.  One partner was working on the below list while the other partner ran a lap.  We switched out on every lap.

  • 150 Burpees
  • 200 OH Press with CMU
  • 250 Merkins
  • 300 BBS
  • 400 Squats.

We stopped a little short of people finishing in order to get some Mary in.
MARY:
Flutter Kicks – IC x 15

Slutter Kicks – IC x 15

LBC cash out for final minute.
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance.
CIRCLE OF TRUST/BOM:

1 Timothy 4:8

8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

We are willing to put in work and grind out brutal workouts in order to see our physical bodies become the best that we can possibly make them.  We do that so that we can withstand attacks on our physical bodies and care for ourselves while maintaining good health.

We must also be willing to work on and train our spirit man by reading the word and spending time with God in prayer to strengthen our spirit.  When we do this, we strengthen our spirits to be able to withstand the attacks of the enemy on our lives.  Make sure you are training your spirit as, if not more diligently than you do your physical body.

MOLESKIN:

ANNOUNCEMENTS:

Game of WAR

THE SCENE: 30 degrees, a bit windy at times
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
jog across P Lot x2, High Knee skips across P lot x2, Karaoke x2 across P lot

circle up for squats x20 IC, SSH x 20 IC, Moroccan Ty Fighters x15 IC, Merkins x10 IC, shoulder taps x 10 IC
THA-THANG:

WAR: Split up into 2 groups

  • 2 chairs, one table, one deck of cards….time to play war!
  • From each group Pax take turns at the table in a game of war. Highest card wins.
  • Winner does 10 ssh IC. Pax that turns the card leads the group IC
  • Losing group does 10 burpees!
  • If the same cards are turned, go to WAR! 3 cards down and the 4th card up, Losing group in WAR does 20 burpees and the winning group runs a lap. It did not start off good with my group as we went to war the first card and lost. Group one was all HAPPPY watching group 2(my group) do about 40 burpees in a row, then the tides changed!
  • Once finished with complete round of war(going through the whole deck of cards), we moseyed to the playground for DORACIDES.
  • Partner up for 100 merkins, 150 big boys, and 200 squats. P! does exercise while P2 runs to 1st cone w one burpee, run back to P1 and back to 2nd cone for 2 burps, back to PI and back to 3rd cone for 3 burps, switch partners until complete

MARY:
Boxcutters x10 IC

Hello Dolly x10 IC

Iron Cross for 10 sec.

Never Cross Dolly x10 IC
COUNT-OFF & NAME-O-RAMA
16 Pax including PUP and Bumblebee!
CIRCLE OF TRUST/BOM:
What do you practice, Joy or Anger? With practice, you get really good at what you practice. Practice Joy
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rocks and Running

THE SCENE: Beautiful 43 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey up little baby hill and circle up in the parking lot at the top.

  • 25 SSH IC
  • 10 Cherry Pickers IC

THA-THANG:

Mosey to the bottom of Everest. 20 Merkins OYO. All out to the top of Everest.

Pair up with a Battle Buddy. One partner runs the loop around the asylum while the other partner does the following with a rock:

  • 20 Curls
  • 20 Squats
  • 20 Flutter Kicks on the 4-count
  • Repeat until your partner returns and then switch

Lap 1 was way longer than I remembered, so we called an audible. 2nd set – one partner runs down to the stop sign and back, while the other partner does the following with the rock:

  • 20 Should Presses
  • 20 Bent Over Rows
  • 20 BBSU’s

Mosey back to the AO and line up on the baseline. Bear crawl across the parking lot and then lunge back. 2nd set – front crab walk half-way and then jog it out to the other side. Repeat on the way back with backwards crab walk.

MARY:

Woodshack led us in some Iron Cross Flutter Kicks, and Cap’n Crunch cashed it out with some ATM’s.

COUNT-OFF & NAME-O-RAMA

43 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

Be content with the gifts and blessings that God grants you. We all fall into the trap of wanting more…..just a little more money, a little bigger house, a nicer vehicle, just a little more time, a little more grace from our spouses. The bottom line, though, is that no matter how much “more” we have in terms of worldly possessions, it will never provide the fulfillment and joy that we are seeking. No matter how much “better” our circumstances become, we will never be satisfied. We must avoid the temptation to keep wanting more, and instead, be content and thankful for everything that God has already given to us.

ANNOUNCEMENTS:

3rd F event coming up this Sunday (2/4) at the Wesley House. Workout starts at 2 pm and will be a great way to give back to the community.

Horse Movie

THE SCENE: 40ish. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbilly’s x 15
  • Little this/that
  • Michael Phelps

THA-THANG:

Seabiscuit – from grinder down hill to the left toward front of church and back around up stairs. 1,2,3,4,3,2,1 = .27 mile about 4.32 mile total

  • 5 Burpees
  • 10 Pull-ups
  • 15 Derkins
  • 20 Squats

When you finish do your Mary’s. If you finish that. Bear Crawl backwards up hill near stairs and down forwards.

MARY:

  • 100 BBS
  • 100 American Hammer

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:

Support your brothers. Push each other but lets remember to honor the challenges in each others lives and respect the HIM enough to know he is taking care of business as best he can. In turn, really push yourself. Work on form. Honor the process by doing the work. It’s not about adding up your numbers but about quality. Lets really support our brothers here and when someone falls, help them back up.

MOLESKIN:
ANNOUNCEMENTS:

Moving Escalator

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop X 20
Imperial Squat Walkers X 15
Arm Circles x 14 each way
Burpo’s – 5
THA-THANG:

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Big Boys
– 30 Merkins, Devin Hester 10 BBS
25 Merkins Devin Hester 25 BBS
20 Merkins, Devin Hester 20 BBS
15 Merkins, Devin Hester, 25 BBS
10 Merkins, Devin Hester, 30 BBS

Mosey towards Asylum

Moving Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
10 reps, run to next stop, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

At the Hill(next to AO)

5 burpees at bottom run to top and do 5 burpees.

Aborama:
7 x Captain Thor
Boat Canoe
COUNT-OFF & NAME-O-RAMA
40 PAX with one FNG Face Plant
CIRCLE OF TRUST/BOM:
My wife and I have been doing a devotional call the Bible in one year on through the bible app.  It has been great to go through verses together.  Here is the link to the bible app if your interested https://www.bible.com/app