F3 Knoxville

Active Recovery

THE SCENE: 63 cool and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4 PAX Pre-rucked

10 arm baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence

mosey to tennis court
THA-THANG:
Tabata work: 8 exercises :20 work :10 rest 8 rounds 1 minute shuttle run for active recovery in between exercises

  • Burpees
  • Squats
  • Skater hops
  • reverse lunges
  • Mountain climbers
  • flutter kicks
  •  Merkins
  • Hello Dollies

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 pax 0 FNGs
CIRCLE OF TRUST/BOM:
There will be days when the struggles and burdens placed on our shoulders seem to much and yet you feel something more ominous looming. You will hear a voice pushing you to keep fighting for what you believe in and who believes in you! God called you to be a warrior! When you draw your sword, you will be helpful that you had your brothers helping to keep it sharp. Now to fight! AYE!
MOLESKIN:
Lots of prayers and intention s
ANNOUNCEMENTS:
Lunch today at Pokeworks

Help

THE SCENE: 64 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence
THA-THANG:
Tabata circuit :20 work :10 rest :60 rest between exercises 7 exercises

  • Burpees
  • squats
  • Reverse lunges
  • Skater hops
  • Mountain climbers
  • flutter kicks
  • merkins

MARY:
Cool down Tabata :30 seconds movements 10 rounds: Is, Ys, Ts, Butt kicks, high knees, inch worms, arm stacks, plank, lunges, calf raises
COUNT-OFF & NAME-O-RAMA
15 pax no FNGs
CIRCLE OF TRUST/BOM:
Over the course of a few weeks at work, I encountered 2 instances where patients or coworkers yelled for help. Instinctively, I sprang into action. It’s easier to answer the calls for help when they are loud enough for everyone to hear, but what about the cries we don’t hear? Be aware of those around you who aren’t outwardly crying for help. Be kind to others, we don’t know what everyone is going through.

ANNOUNCEMENTS:
Calls for donations. 2nd F opportunity at Pokeworks noon 5/5/21

Blessed by burdens

THE SCENE: Mid 50s slight breeze and drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 merkins

25 SSH in cadence
THA-THANG:
6 stations 2 exercises at each descending ladder rep scheme 50-40-30-20-10. Each pax carries CMU from station to station and after last station carries it up mini cardiac before starting next round

  • Step-ups/big boys
  • Swings/ box cutters
  • OH Press/LBCS
  • Rows/Hello Dollies
  • Squats/Freddy mercuries
  • derkins/flutter kicks

COUNT-OFF & NAME-O-RAMA
14 pax no FNGs
CIRCLE OF TRUST/BOM:
“Cast your burden on the Lord, and He shall sustain you; He shall never permit the righteous to be moved” (Psalm 55:22). As men we carry a lot of burdens to provide and protect our concentrica. We can either allow that burden to weigh us down or we can use that to strengthen us. After God asked Jesus to carry a cross, we can carry a CMU representing our burdens.

Be a Knife

  • THE SCENE: Mid to high 50s nice
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 10 baby arm circles in cadence
  • 10 reverse baby arm circles in cadence
  • 10 imperial walkers in cadence
  • 10 mountain climbers in cadence
  • 10 more mountain climbers in cadence
  • 25 SSH in cadence
  • mosey to top lot at start of greenway
    THA-THANG:
    Lap around the asylum stopping every 400m to perform 3 exercises then 6 calls exercise to do while the rest finishes
  • 5 hand release merkins
  • 10 Big Boys
  • 15 squats
  • Pax Choice

MARY:
Cat Gut led us in some Boat/canoe and then Waffle House hit us with some ATMs
COUNT-OFF & NAME-O-RAMA
20 Pax at the Asylum
CIRCLE OF TRUST/BOM:
The world is pushing cancel culture and throwing terms like toxic masculinity out there both of which are toxic and detrimental to our way of life. The world wants us Men to be like spoons, non-threatening and easy to administer the easy stuff. F3s mission is to reinvigorate male community leadership by planting small peer-led workout groups. We are called to be knives, sharp precise and protective. We are called to cut away detrimental aspects of our lives and those around us. We are called to protect our loved ones. We are called to be sharp in every aspect of our lives. Be a Knife!

Lotta Tabata

THE SCENE: 58 degrees and raining slightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence
THA-THANG:
4 10 minute Tabata circuits (1 min work/1 minute “rest”)

  • Step-ups with wall sits
  • Dips with planks
  • Squats (butt touches bench) with wall sits
  • Pull-ups or bench rows with hangs/planks

COUNT-OFF & NAME-O-RAMA
Assfault, Blindside, Stripped, Doubtfire, Snitch, Choir Boy
CIRCLE OF TRUST/BOM:
Time has a way of showing us what’s important! We only have a finite amount of time each day and on this earth. Are we making the most of it? Are we being intentional enough? Do we ask ourselves before we do anything “how is this going to benefit me and those around me?” If not then we/you should. Don’t waste your time time focusing on things that don’t drive you forward. Don’t invest yourself in others that don’t push you to be better. Don’t waste your God-given talents, time and treasures unless it’s to better yourself, serve others and serve his purpose!

ANNOUNCEMENTS:
Anniversary of The Equalizer on 4/2 with pre-ruck beforehand and coffeeteria afterwards.