F3 Knoxville

Author: Archie

Run The Race

THE SCENE: 37°F, Clear sky and dark (no moon)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20 (IC)
• Jump Squats x10 (IC)
• Merkins x10 (IC)
• Curb to Curb
○ High Knees
○ Butt Kicks

THA-THANG:
Mosey up to the loop around the Admin Building

Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
• Cone 1 – Bear Crawl to the Chalk Line
• Cone 2 – Touch the Front Door of the Admin Building
• Cone 3 – Smurf Jacks x20
• Cone 4 – Merkins x20
• Cone 5 – Squats x20
• Cone 6 – Rows w/a Rock x20
• Cone 7 – Climb the Admin Building steps
• Cone 8 – Mountain Climber 4ct x20

MARY:
• Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
• Flutter Kicks (4ct) x20 IC
• Peter Parker x10 IC

COUNT-OFF & NAME-O-RAMA
7- Pacman, Music City, Crab-Legs, Walkabout, Breast Stroke (FNG), Belly Flop, Archie (QIC)

CIRCLE OF TRUST/BOM:
Perseverance, God has proven to be faithful. He will do his part so you do yours.

“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”
‭‭Hebrews‬ ‭12:1‬ ‭ESV‬‬

MOLESKIN:
It was very dark this morning. Reading the cards at each station was much more challenging than intended. The guys coped well and even avoided getting run over by a trash truck.

ANNOUNCEMENTS:
Everyone should sign up for the Asylum Hardship Hill 10hr team

The Playlist on Shuffle

THE SCENE:
60°F, it’s not raining, but the ground is very wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x25 (IC)
• Inch Worm Merkins x20 (OYO)
• Imperial Squat Walkers x20 (IC)
• Plank
○ Hand and leg up
○ Switch to other side

THA-THANG:
Mosey to the Baseball Dugouts
Pull-ups 3 sets of 10, mosey around the concession stand between each set

Mosey to the open air Chapel
Flowers by Moby: Push-up Challenge
“Green Sally Up”= move to standard plank
“Green Sally Down” = move to 6″ plank
Get Up Offa That Thing by James Brown: Leg lifts
Start by holding legs 6″ off the ground
“Get Up Offa That Thing” = Lift the legs up to 90° and then bring them back down

Mosey to upper parking lot

The Kraken
The 8 cones are setup in a circle. Spread out among them. Complete exercise at that cone and run around all the cones to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop, twice.
• Cone 1 – Merkins x20
• Cone 2 – Squats x20
• Cone 3 – SSH x20
• Cone 4 – Jump Squats x20
• Cone 5 – 4ct Shoulder Taps x20
• Cone 6 – Lunges x20 (each leg)
• Cone 7 – Dry Docks x20
• Cone 8 – Smurf Jacks x20

COUNT-OFF & NAME-O-RAMA
6 , Waffle House, Frenchie, Crab Legs, Music City, Gibbler, Archie (QIC)
CIRCLE OF TRUST/BOM:
The struggle with Pride is real. It can cause us to react to others negatively because we are comparing ourselves. We are competing with those around us.

“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life

MOLESKIN:
I’m enjoying the addition of music to the workouts. It makes it a little more fun and helps me be more energetic. The guys did a great job today!

ANNOUNCEMENTS:
The 2nd F event at Abridged Beer Company is tonight at 6:30pm. See you there!

Battle Buddy Grind

THE SCENE:

30°F, clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Cherry Pickers x20 (IC)
  • Imperial Walker Squats x20 (IC)
  • Burpee x5 (OYO)
  • Merkins x10 (IC)
  • Squats x10 (IC)

THA-THANG:

Mosey to the new parking lot just past the playground parking lot

Partner up w/ Battle Buddy

Partner runs loop while other partner works on:

200 Squats

200 Merkins

200 BBS

200 Squat jumps

(Both partners’ reps accumulate toward total)

Jump Rope until everyone is done

Partner Derkins x10 (OYO- 3 sets)

MARY:

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

ATMs (5 Shoulder Taps, 5 Tempo Merkins, 5 Merkins) IC

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

LBC x30 IC

COUNT-OFF & NAME-O-RAMA:
CIRCLE OF TRUST/BOM:
F3’s mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.
F3 Qsource Blog:

https://f3qsource.blog/2018/01/25/jan24-f3qsource-daily-maxwell-scriptures-and-quotes/

MOLESKIN:

The morning flew by. There was more planned but we ran out of time.

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

Benchmarking Day- Leave no man unchanged

THE SCENE:

9°F, no wind, clear sky

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Imperial Walkers x20 (IC)
  • Burpee x5 (OYO)
  • Cherry Pickers x20 (IC)
  • Merkins x10 (IC)
  • Squats x10 (IC)

THA-THANG:

Benchmarking Day- Physical Training (PT) Test

  • Merkins- AMRAP in 2 min
  • Big Boy Sit-ups- AMRAP in 2 min
  • Run the 2 mile loop 

Mosey to Pavilion

Picnic Table pull-ups IC x20

Squats IC x20

(repeat)

Mosey Back to SP

MARY:

  • Ankle Biters x20 IC
  • Flutter Kicks x20 IC
  • Line up across the curb, Bearcrawl halfway across and then sprint- repeat
  • LBC AMRAP until 6:15

COUNT-OFF & NAME-O-RAMA

3- Frenchie, Umbro

CIRCLE OF TRUST/BOM:

Leave no man behind and leave no man where you found him, regarding all three Fs

Fitness- encourage each other and keep each other accountable

Fellowship- Mumble Chatter, meet with guys beyond at the workouts

Faith- Know who God is, build a relationship with him, and reflect Him in your everyday decisions and actions

MOLESKIN:

With layers and a long run we stayed warm, breathing was difficult at times but we got through it. I learned that my phone does not function in single digit temperatures.