F3 Knoxville

Author: Butter Knife

IPC Week 0

THE SCENE: 70 degrees and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast and dirty…
THA-THANG:
IPC Week 0 – The Fat Coe Sandwich

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

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 love the magic of F3. Kotter from F3 Sun Coast posting down range with us for the IPC. Hooptie picking him up from the airport and Fixer Upper taking him back.

The IPC is important to me, it signifies my F3 anniversary. This is my 4th IPC, which makes it 3rd year. I’m so incredibly thankful.

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

The Switch Up – Leaders must serve others…

THE SCENE: 73 degrees and in between storms…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops (IC) X 10
• Cherry Pickers (IC) 4 CT X 10
• Overhead Claps X 10 (IC)
• Baby arm circles F & B X 10 (IC) with Michael Phelps
• Tempo Squats (IC) 4 CT
• Hand Release Merkins X 10
• Mosey to get CMUs

THA-THANG:

Coupon Work – Back & Biceps
• 25 curls
• 30 Single Arm Bentover Row (15 Left & 15 Right Arm)
• Run the stairs & do pull-ups or hang for 25 seconds
• 25 curls
• 25 lying lat pullovers
• Run & do pull-ups or hang for 25 seconds
• Rinse & Repeat
Dice Game
• Exercises included skaters, planks, mountain climbers, sumo squats

MARY:
Freddy Mercury x 25; Hello Dollies x 25; Big Boys x 10

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:

Leaders must serve others…

“But among you it will be different. Whoever wants to be a leader among you must be a servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and give his life as a ransom for so many.” Matthew 20:26-28

I am extremely thankful to be a part of this group. I was lured in by the first F Fitness, but the third F Faith is was what I needed, and the second F Fellowship was the glue that kept me coming back.

F3 is such a great organization to be a part of. You guys challenge me on and off the court! Your workouts are hard (sometimes CSAUP), but the challenges you lay down at the end, your words, your actions, your prayers, that’s where the magic is!!

You challenge me to be a better man. To be a better husband, a better father, a better leader in my home and in my community. To serve others and be what God has called us to do.

I’ve got a lot of room for improvement, but I want to thank you for the push!!

I encourage you to look for opportunities to serve : things like Work Day, volunteering at the homeless shelter, donating blood, etc

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Welcome Bus Stop!!

Keep Wheelchair Safe!

THE SCENE: You could chew the air this morning… Steamy, Muggy, Disgusting
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Tempo Merkins

THA-THANG:
Mosey to JUCOmanjaro

  • Bernie 2 stripes
  • 8 ct Merkins
  • 20 flutter kicks
  • 15 squatsSometimes
  • Rinse and Repeat
  • For the last four or five we ran 1 stripe and did a CORE exercise
  • Mosey to Hard Knox stopping several times for Side Straddle Hops
  • Curls and Dips

MARY:
Soccer Drills

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:
“Dear friends, let us love one another, for love comes from God. Everyone who loves has been born of God and knows God.”
1 John 4:7

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence this weekend July 2nd

Tug O War at High Altitudes

THE SCENE: 60 and humid…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees OYO
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to guardrail behind Hard Knox

  • 20 dips
  • 20 Derkins

Mosey to JUCOMANJARO

    • Bernie
    • Bear 🐻 Crawl
    • Sprint
    • 20 Flutter Kicks
      Rinse and repeat

Several rounds of Tug O War at the top of the hill.


Mosey to the flag

MARY:
Grab a coupon

20 curls
15 KB Swings
20 tris

Run the parking lot and do it again.

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 mind governed by the flesh is death, but the mind governed by the Spirit is life and peace.”
Romans 8:6

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
July 2nd Convergence at JUCO

Memorial Day Beatdown

THE SCENE: 70 degrees and sticky…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Side straddle hop in cadence 20
THA-THANG:
Grab a coupon and Mosey to Hard Knox parking lot.

  • Blockies Totem Pole
    Starting with 10 counting down to 1.
  • 20x SC flutter kicks
  • Run a lap around the buildings between each set

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:
“Above all, love each other deeply, because love covers over a multitude of sins.”
1 Peter 4:8

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence July 2nd