F3 Knoxville

No lightning in sight

THE SCENE: 65 degrees and a good constant rain for 30% of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Not much warmup. SSH, cherry pickers and then took off for cover
THA-THANG:
We started off with sevens including Merkens and squat jumps. Running about 50 yards in between under the nice porch of 2 Rivers Church.

We did it a second set of sevens including Burpee‘s and lunges but extended the run outside the porch for a total of 80 yards.

We then mosey back over to the parking lot and did some agility work on the parking lot lines shuffling sideways and touching each line.  We did this a couple times then Bernie Sanders to the bottom of the trail leading up to field one.

Sevens again, this time with diamond Merkins and Iron mikes 4ct.  Running up the hill to the bench

We then moseyed to field 1

at every horizontal line on the field (5) we switched from bear crawls to sprints for the full length x2. THEN same thing (dropped two lines on switching) and did sideway Gorilla crawls and Bernie Sanders the full length x2

MARY:
We did a ring of fire until time came up with Merkins and planks
COUNT-OFF & NAME-O-RAMA
5 total, cornhole, sweeper, cosmo, tailpipe and Tank
CIRCLE OF TRUST/BOM:
We talked about not making assumptions of people others second and third chances as Christ does that for us in an hourly basis.
MOLESKIN:
Cosmo has no problem doing Merkins under an overflowing gutter.
ANNOUNCEMENTS:
Prayers

A Lot of Work and a Little Fun

THE SCENE: mid 60’s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • OYO stretches

THA-THANG:

  • 3 laps around the long island doing 10 reps of the following at each end (6 total sets)
    • Plankjack (4ct)
    • Single arm/leg/plank raise.   Don’t know the real name for these, but they’re good for your core!
    • Spread eagle merkins
  • Mosey to concrete bleachers
  • Elevators
    • R1 – 20 Derkins, run the hill
    • R2 – 20 Derkins, 20 single leg squats, run the hill
    • R3 – 20 Derkins, 20 single leg squats, 20 Incline merkins, run the hill
    • R4 – 20 Derkins, 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R5 – 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R6 – 20 incline merkins, 20 squat jumps, run the hill
    • R7 – 20 squat jumps, run the hill
  • Mosey (take a few steps) to the soccer field
  • DORAs.  Partner A does exercise, partner B run across soccer field & do 5 SSH.  Flapjack.
    • 200 Smurfjacks
    • 200 Shoulder taps
    • 200 Slutter kicks
  • Mosey to the far end of soccer field
  • Dizzy bat challenge
    • Each PAX takes a turn – must spin 10ish times around the bat and try to hit a ball off a tee
    • PAX alternate holding plank or Al Gore while their brother is spinning/batting
    • If you hit it:  PAX all run to the ball and do 5 burpees
    • If you miss:  PAX do 10 merkins
    • Rules of what to do on a hit/miss change at the Q’s discretion…

MARY:

none, out of time

COUNT-OFF & NAME-O-RAMA
11 strong:  La-Z-Boy, Tailpipe, Cornhole, Cosmo, Gibbler, Blacklung, Dreadlock, Stitches, Shooter, Swirlie, Bartman

CIRCLE OF TRUST/BOM:

Sometimes in life you hit a home run, and sometimes you strike out and fall on your face.  Celebrate the home runs.  When you strike out…pick yourself up, dust yourself off, and try even harder.

MOLESKIN:

ANNOUNCEMENTS:

Problems and Promises

  • THE SCENE: 63 degrees, cloudy, a slight drizzle on the drive in, but stayed dry.
  • F3 WELCOME & DISCLAIMER
  • WARM-O-RAMA:
    Baby arm circles 4 ct 12 forward/back

Cherry pickers x 5 with stretch

Michael Phelps.  A little of this/that

SSH x 25 4 ct

Tempo squat x 10

Tempo merkins x 10

THA-THANG:

  • Mosey to the Big Ball for Morning Call:  Pax line up in plank position.  First person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Mosey to the parking lot by the Crew House.  Lunge:Burpee the bridges, 4:1 first bridge, 4:2 second.
  • Modified Ring of Fire:  Grab a rock and circle up.  Exercise curls.  1st PAX calls out ? Number of curls then says go.  Group drops and does 1 burpee then back in position.  Pass your rock to the left and repeat until all PAX have called out ?number or reps.  Repeat with tricep extensions.
  • Partner up for a modified Dora.  Round 1:  1st PAX Alternates betrween 10  4ct flutter kicks and 10 4ct American Hammers while partner runs to top of the steps, performs 10 CDD then run back, then switch.  Round 2:  alternate 10 4ct box cutters and 10 4 ct American Hammers.  Round 3:  Alternate 10 4ct Edward scissor legs and 10 4ct American Hammers.
  • Mosey back to AO, lunges over the bridges.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA

9 men strong.  Welcome One Call from Myrtle Beach.  Wings and Gesundheit were also present, but I could not find their tags.

CIRCLE OF TRUST/BOM:
“Let God’s promises shine on your problems.”  Corrie ten Boom

Embrace the Challenge

Embrace the Challenge

THE SCENE:Oh the weather outside is weather…

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Cherry Pickers IC x 4

Randomly selected 2 HIMs to lead 10 minutes of the Q. (Yes, it was random @Cavelier, you selected my favorite number so it was out of my hands)

THA-THANG:

Evolution #1: @Wallball

Run slow, then run fast, recover

@Butters arrived on the run, he accepted 10 minutes of the Q.

Grab the gear and mosey to MRSA field 1

Evolution #2: @Wallball

The Frenchman’s charge + 50 Gorilla Humpers at each end

Evolution #3 @Wallball – 28 minutes up to this point

Split into 2 teams.

1 man strap into a ruck towing 90-100# sandbags, bear crawl to light, drop it and run to mid field, running summersault, run back, strap in and Berne back. Tag out.

PAX alternates between merkins, big boys, Squats, flutters. (20ea)

Evolution 4: @Cavelier – 10 minutes

Side shuffle the lines off the end line and goalie box, sprint to mid field along sideline, lunge to true mid, 5 burpees, lunge to other sideline. Rinse and repeat sprints and shuffles.

LBCs at midfield, back to true mid for 10 more burpees, somehow we made it back to the baseline but I don’t remember how

Evolution 5: @Waxjob (10 minutes)

Indian PAX hurdle the field (jump over planking PAX, full field)

15 pickle pounders

Bear crawl Slalom back to other end line

Evolution 6: @Butters (10 minutes)

PAX plank shoulder to shoulder, pull through sandbags and rucks from one end to the other. Reverse and repeat.

7’s to mid field 8 count body builders and diamond Merkins

MARY: (2 minutes)

Bust it back to the AO. Made it with 7 seconds to spare.

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:

I have been challenged at work recently with an expectation additional leadership. Basically, have to figure out what I need to be doing on the fly. I have come to see the correlation of this to life in general. We say a lot: “Embrace the suck” but we should also include “Embrace the challenge”. Today’s PAX embraced the challenges that were thrown at them and excelled. HUGE shout out to everyone for encouraging those thrust into these positions this morning.

MOLESKIN:

Praise for prayers answered:

Waxjob has a contract on his house!!!

My father has had some heart trouble recently and we got some good news this week. Diagnosis isn’t as dire as originally suspected but still serious. Thanks to all the prayer warriors, it was drastically impactful and immensely appreciated.

Prayers needed:

Family that @Bartman works with had an unexpected death in the family. It’s hard to lose someone but especially hard when that family should have had a much longer time with them.

Waxjob needs a place to live for a month. If you know anyone that can rent a spot for a month, let him know.

ANNOUNCEMENTS:

Hardship Hill is coming up. Team Dog Bite is ready to get after it.

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

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