F3 Knoxville

Author: Blindside

AMRAP Down the Right Path

THE SCENE: Just a tad chilly, but clear… And that MOON!

F3 WELCOME & DISCLAIMER: Done and done poorly

WARM-O-RAMA:

SSH IC x20 | Cherry Pickers IC x4 | LBAC IC x10 each way | 1 Burpee OYO | Tempo Squats IC x10

THA-THANG:

Mosey to Tennis Courts for 3 Rounds of 10 min AMRAP each

  • Round 1:
    • 10 BBS
    • 10 Squats 
    • 1 Lap around outside of TC 
    • 20 BBS 
    • 20 Squats 
    • 2 Laps around outside of TC
    • 30 BBS 
    • 30 Squats 
    • 3 Laps around outside of TC 
  • Round 2: 
    • Same format as round 1 but with: 
      • Dips
      • V-Ups
  • Round 3: 
    • Same format as the first two rounds but with:
      • Imperial Walkers 
      • Merkins

MARY:

Mary involved PAX-led ab workouts:

-Hello Dollys

-Flutter Kicks

-Freddie Mercurys 

COUNT-OFF & NAME-O-RAMA

11 HIMs; 0 FNGs; 4 PreRuckers 

CIRCLE OF TRUST/BOM:

While watching the last season of “Better Call Saul” this week, one of the final scenes involved a flashback between the main character and his brother. Throughout the series, we watch the main character, Jimmy McGill, slowly turn into the villain of Saul Goodman that many loved to watch in “Breaking Bad.” Chuck tells him in the flashback, “If you don’t like where you’re headed, it’s never too late to go and change your path.” 

We have to remember this. No matter how far gone you think you might be down the wrong path, there is always a chance to correct your course. Lean on those relationships that are good for you. Let those that have gone down that wrong path and course corrected guide you. You can always return. 

MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

Convergence tomorrow (1/7/23)

New Q-signup app

Equalizer’s 1st First Friday Form Friday (No, it’s not a typo)

THE SCENE: Not as chilly as Wednesday. 

F3 WELCOME & DISCLAIMER Done, but done with too much chatter from the group. I hope they all understand I am not a professional

WARM-O-RAMA:

Typical Blindside Warmup: 

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x3 

THA-THANG:

Welcome to the first (of hopefully many) Equalizer Form Friday!

Focus on your FORM today. Don’t worry about speed. Do the reps and exercises with good form!!

Mosey to Tennis Courts for a Madness Ladder

  • Round 1:
    • 10 Merkins, 20 FlutterKicks (2-count), 30 Squats
    • Lap around the track
  • Round 2: 
    • 20 Merkins, 30 FlutterKicks (2-count), 40 Squats
    • Lap around the track
  • Round 3: 
    • 30 Merkins, 40 FlutterKicks (2-count), 50 Squats 
    • Lap around the track
  • Round 4: 
    • 40 Merkins, 50 FlutterKicks (2-count), 60 Squats 
    • Lap around the track
  • Repeat down the ladder, back up, then back down until time is called

MARY:

Stretching with Blindside 

COUNT-OFF & NAME-O-RAMA

7 HIMs, 0 FNGs, 2 PreRuckers

CIRCLE OF TRUST/BOM:

While completing “The Snake” workout I was leading on Wednesday, I realized that while my running was going well, I was really going fast and able to keep up with the Rabbits in the group, my form on the exercises was not the best. I once heard a podcast from the F3Nation of podcasts about doing a Form Week, so I wanted to try it. It is often said that pastors often preach to themselves and what they need to hear most often, same goes for today’s Q. YHC wants to work on his form, so everyone is. I want to make this a more common thing to ensure I am not cheating myself during a workout, but also so others don’t as well. 

ANNOUNCEMENTS:

Bro-lympics Nov. 5th

Kickball Tournament Oct. 22nd (See Slack for details)

Through the Eyes of a Child

THE SCENE: First real chilly morning in a long time. At least most of the PAX thought so, SnowBird was sweating (he’s from Minnesota, he thought we were all crazy)

F3 WELCOME & DISCLAIMER Done, but not well 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x3 | Mosey to Top of the World for a quick run through of the Tha-Thing (definitely wasn’t a way the Q could make sure the papers with the workout on them didn’t blow away…)

THA-THANG:

Thinking about calling this workout “The Snake.” Any other suggestions??

5 Stations; 3 Exercises per station; 5 Rounds of different reps 

  • Dock (25, 20, 15, 10, 5)
    • CDD 
    • Shoulder Taps (2 count)
    • V-Ups
  • Rockpile (20, 16, 12, 8, 4)
    • Curls 
    • OH Press
    • Tricep extensions 
  • BathHouse (15, 12, 9, 6, 3)
    • Pullups 
    • Merkins 
    • BBS
  • Lower Pav-a-lon (10, 8, 6, 4, 2)
    • Box Jumps 
    • Derkins
    • Dips
  • Top of the World (5, 4, 3, 2, 1)
    • Burpees
    • Squat Jumps 
    • Lunges (2 count)

 

MARY:

Mosey back to AO so Aladdin can peel out right at 6:15 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs; 3 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

Today is my son’s 7th Birthday. He spent last weekend along with Monday and Tuesday sick. He doesn’t get sick very often, and when he does, he goes down HARD. With him being sick I was able to spend a lot of extra time with him this weekend and Monday when he stayed home from school. With his mom and I being divorced, extra time with him is few and far in between. 

My son mentioned this, that although he didn’t feel well, he mentioned several times that the extra time that we spent together was worth it. This almost 7 year old found the silver lining of his illness. I charge everyone to always remember to see the world through the innocent eyes of a child. Although he was sick, I was able to spend an extra day with my boy. Which was made all the more special being so close to his birthday! 

ANNOUNCEMENTS:

Bro-lympics on Nov. 5th → AO vs. AO competition! 

Hardship Hill coming next May. Take a look at the Hardship Hill channel on Slack for more info to participate and opportunities to volunteer to help!

Wait a Minute… This is Basically Just a Run!

THE SCENE: Lower humidity is a God-send

F3 WELCOME & DISCLAIMER Check it off the list. 

WARM-O-RAMA:

Typical Blindside warm-up: 

SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5 

THA-THANG:

1st “Stop:” 7s 

  • Box jumps at BathHouse 
  • BBS at Trailhead

2nd “Stop:” 11s

  • Lunges at BathHouse 
  • Dips at the first pole after the start of the guardrail 

3rd “Stop:” Lightpole Suicides 

  • Round 1: Squats
    • 1 Squat, run to 1st lightpole
    • 2 Squat, run to 2nd lightpole
      • Repeat to 5th lightpole
  • Round 2: Merkins 

Fellowship Mosey back to the AO

MARY:

Just a little SWB “Stretching with Blindside”

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

You do hard things. YOU chose to get out of the fartsack this morning and put in hard work. You chose the difficult path today. 

Something has happened to men. It has caused a dormancy & that is why F3 was born. Invigorate male community leadership. Instead of focusing on the 1st F all the time at F3, instead of just focusing on the sweat, it’s the other things that really matter. We are all men who are equal under the eyes of God. Not just us here this morning, but ALL men. It is not for us to decide which man is better, or which man is the strongest, or which man is the fastest, or even which man is allowed here or not. In F3, we leave no man behind and we leave no man where we found him.

We need to forge these bonds & make our community stronger. So I ask you, “How do you want to leave your legacy? How do you want to live beyond yourself?” 

Great leaders influence people after they are gone. Get into a Shield Lock, get those daily disciplines in, no matter what they are. DON’T FAIL! 

It’s why we are here. It takes a heart of change. Love has EVERYTHING to do with leadership. You may not often lead workouts (and you should do it more), but by being here, you are a leader… a leader in your household, a leader in your workplace, and a leader in your community, OUR community. 

In everyman beats the heart of a lion and once he has been picked up & scraped off, his heart is going to drive him to help and lead others. The man you help today will be the man who helps you in the future. 

What will your legacy be? 

ANNOUNCEMENTS:

F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack

9/11 Memorial climbs are available (Asylum at 10:00 am(?) and Farragut High at 6:00 AM) 

Shovelflag Handover at the DogPound on Thursday, September 22nd

Brolympics Nov. 5th at the Asylum AO, 0645 start time

Choir Boy’s Night Out

THE SCENE: Oh the weather outside is … weather

F3 WELCOME & DISCLAIMER Done and done well-ish

WARM-O-RAMA:

Typical Blindside warm-up: 

SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5 

THA-THANG:

Mosey to Flagpole for what is definitely NOT Ghostman Baseball, but a new routine that will be called “Choir Boy’s Night Out,” since no one scores during this routine. 

Partner up. One partner stays at the Flagpole and does an ab circuit OYO, while the other takes off. Run to “1st Base” does the exercises, returns, and partners swap. Next round go to 1st then 2nd, Final round includes 1st, 2nd, and then 3rd. No one scores. 

  • Exercises at each base 
    • 1st: 10 Merkins, 10 BBS, 10 Squats 
    • 2nd: 20 Merkins, 20 BBS, 20 Squats
    • 3rd: 30 Merkins, 30 BBS, 30 Squats 
  • Ab Circut at Flagpole
    • V-ups
    • Hello Dollys 
    • Heel Touches 
  • When the majority of the PAX returns, turn around and pick up the SIX and help finish the work
    • Fellowship Mosey™ back to the Flagpole 

Just enough time for a round of 7s at the Flagpole:

  • Dips 
  • Shoulder Taps (2-count)

Fellowship Mosey™ back to the AO

MARY:

A short session of SWB (Stretching with Blindside)

COUNT-OFF & NAME-O-RAMA

9 HIMs; 0 FNGs; 3 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

Hell on earth is meeting the man you COULD’VE been. 

ANNOUNCEMENTS:

F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack

9/11 Memorial climbs are available, see Slack for details 

Shovelflag Handover at the DogPound on Thursday, September 22nd

Brolympics Nov. 5th at the Asylum AO, 0645 start time. Look for a signup link soon.