F3 Knoxville

Author: Butter Knife

Lucky Circuit

THE SCENE: A crisp 22 degrees and a moon with a great smile!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats

THA-THANG:
Mosey to Tomo Poke for circuit workout stopping for 20x Merkins and 20x Flutter Kicks on the way. Perform below exercise for 45 seconds and then run the parking lot advancing to the next station:

  • Fighter Push Ups
  • 8 lb Sledge Hammer swings on the tire (hijacked from the Fitness Center and returned afterward)
  • Flutter kicks
  • Mountain Climbers
  • Squats
  • CMU Curls
  • Burpees
  • CMU Tris
  • Jump rope
  • Double CMU Rows
  • Run stairs

Mosey to JUCOMANARO. Divide into two groups for a Dora

  • Group 1 runs up the hill for 1 minute while Group 2 bear crawls up.
  • When Group 1 returns, we switch excercises and repeat.
  • Rinse and repeat 2 times.

Mosey back to the flag.

MARY:
No time.
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Prepared: the 4th pillar
The verse for this pillar is 2nd Timothy 4:2

“Preach the word of God. Be prepared, whether the time is favorable or not. Patiently correct, rebuke, and encourage your people with good teaching.”
—2nd Timothy 4:2

Personally I love this pillar! Don’t get ready, STAY ready!!

Someone asks about your faith, be ready to confess the love of Jesus. Something happens and messes up your plans, pivot and keep going!! Someone doesn’t show up to their Q. Own it, and lead the workout!

“Instead, you must worship Christ as Lord of your life. And if someone asks about your hope as a believer, always be ready to explain it.”
1 Peter 3:15

It goes on to say in verse 16, to do this in a gentle and respectful way… So let’s make sure we’re acting with Grace.

Thanksgiving is coming up and may of us are very blessed. Unfortunately the holidays aren’t happy for everyone. Remember to count your blessings, smile a lot: someone needs it, have patience, kindness, and grace: especially for those in the service indusrty. Be the light!

I have a lot of respect for you gentlemen. Being out here with you keeps me ready, mentally, physically, and spiritually. Thank you!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill, 4 Christmas Parades, 1 Christmas Party, and make sure to read Kick-Flip’s email!

Shamelessly Stealing Great Workouts!

THE SCENE: 28 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL into each other, SQUATS

THA-THANG:
• Mosey with the person in the back sprinting to the front to big parking lot
• This was originally done on a football field we improvised using cones and parking spaces.EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
Flutter kicks in cadence
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Respect: the 3rd pillar
The verse for this pillar is Matthew 7:12

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
Matthew 7:12

Provide Security

“Respect everyone, and love the family of believers, fear God, and respect the king.”
1 Peter 2:17

I have a lot of respect for you gentlemen. Not only for showing up and putting in the work, but how you live by example and practice what you preach.

I have so much respect for all of you. You challenge me during the workouts and then even more so afterwards. Commission does a fantastic job of this. He’s constantly giving back to the community. Kick Flip is another example. I mean when we were laid up with COVID he brought us board games and doughnuts. Let’s continue to challenge each other.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run and Gun

THE SCENE: 55 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Reach for the Sky and touch your toes
5 burpees on your own
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
10 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
Mosey around the campus and stop for different core exercises(Flutter Kicks, Freddy Mercuries, Planks, etc)

  • Mosey to Tomo Poke
  • Core exercise at the bottom
  • run stairs
  • Merkins x10 (in perfect form)
  • Mosey around
  • rinse and repeat x 5
  • Mosey to JucoManjaro
  • squats x15
  • Mosey to the dead end go back for the 6
  • Mosey back to the flag

MARY:
Finsihed off with some flutter kicks
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Honor: the 2nd pillar
The verse for this pillar is Romans 12:10

“Be devoted to one another in love. Honor one another above yourselves.”
Romans 12:10

Highest for yourself and others. We should try to out do each other in honor!

Proverbs 18:12 Humility before honor
Pride = Destruction/ Humility = Honor

There’s power in our words. Your belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

10 Original Gloomstaz

THE SCENE: Full Moon and a perfect fall morning. 40ish degrees and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
10 Windmills in cadence
THA-THANG:
Mosey to the coupon pile with the person up front falling off for two burpees.

  • Grab a coupon and rifle carry to the parking lot.
  • Run the lot and do drills (SSH, karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Sprints from one side of the lot to the other
    Curls x 20
  • Sprints from one side of the lot to the other
    Thrusters x 20
  • Sprints from one side of the lot to the other
    Burpees x 5

    Rinse and repeat x3 let the PAX call out the exercises (Tris, Heavy Flutters, Projectivators, Goblet Squats, American Hammers, Overhead Lats, Offset Merkins)

  • Run the lot and do drills (karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Rifle carry back to the coupon pile.
  • Wall Sit for the 6

    Mosey back to the flag with the person in snaking their way through the line.

  • Stop for some Core work (Flutter Kicks, JUCO chops)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
The Warrior Ethos (AKA Jedi Training) consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Commitment:
The verse for this pillar is Galatians 6:9

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Love this!! Do good and don’t give up!! If you can do more, do it!! You will be rewarded. You are a child of the most high. God! Let’s go!!

There’s power in our words. Your belief in your heart creates your reality.
I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill Coming up 11/5 Volunteers needed

Potential workday at the Cerebral Palsy Center coming up in November. Look for Judges announcement in Slack.

Great day for the Dirty Dozen to Climb

THE SCENE: 56 Degrees and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tennessee Rocking Chairs
10 Windmills in cadence
THA-THANG:
Mosey to Hard Knox parking lot

  • Grab 2 rocks
  • 20 curls
  • 20 OHP
  • 5 BDE Burpees

Mosey to JUCOmanjaro:

  • Sprint 2 stripes
  • 5 BDE Burpees (Burpee, Bonnie Blair, Squat)
  • 10 Merkins
  • 15 squats
  • 20 flutter kicks
  • Mosey back 1 stripe

Rinse and Repeat to the top.

Modified at the end to get everyone to the top. Core excercises at the stripes. Travelled via Bear Crawl and Bernie. 45 sec Stargazers

Mosie back to the flag.

MARY:
No Time
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 attended a men’s conference two weekends ago called Warrior One3 in Austin, TX. Its was an awesome experience and I highly recommend it! These were some dudes that were fired up about Jesus. It was great!!

I want to share a couple of things that stood out to me. More than once it was said that “This is not a retreat, it’s in advance!”

Don’t try, Do! Every time someone said I’ll try to… They were challenged. “You’ll what?!”

The Warrior Ethos consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse. Now that I’m back on the schedule, we’ll dive into these.

There’s power in our words. The belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.