F3 Knoxville

Author: Drifter

Racket on the Courts

THE SCENE: Warm, overcast, ground was a little damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkin pumpers, 10 boxer jacks, warm up lap: butt kicks, high knees, side lunges, sprint, hold plank.
THA-THANG:
Part 1: tennis courts | 25 min

Start at baseline. Crab walk 1 court, 5 reps. Bear crawl 2nd court, 10 reps. Crab walk, 15. Bear crawl, 20. Run back to start.

  • Merkin pumpers all the way down
  • Then single count side lunge all the way down
  • Bear hops
  • Rinse and repeat

Indian run long lap back to grinder. 5 min

Part 2: grinder | 25 min

Now, do all exercises in a row. 5 reps, then 10, 15, 20. When you need a break, run to pull up bars and 2 pull ups. Be sure to fully extend your arms.

  • Up and over merkins single count
  • Iron squat leaps (Iron squat where you jump over the cmu)
  • CMU curl/overhead press
  • Rince and repeat after 20 reps (i.e. back to 5 reps)

MARY:
20 ankle touches in cadence, 10 six inch crunches, 20 shoulder taps, 10 six inch crunches, 10 super man swims, 10 six inch crunches. Calf raises for time.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 2.0


CIRCLE OF TRUST/BOM:
You never know what someone is going through. There is still a lot of bad out in the world. And even when you look at someone, you don’t know what is going on inside for them. So reach out. Connect. Find that one small good thing you can do today, and do it. Maybe in March you can raise some awareness for the hurting people of the world. Do 100 reps of something every day, and show your willingness to reach out and connect with the hurting. Invite them in even if it makes your day a little harder. You might need them as much as they need you.
MOLESKIN:

 

ANNOUNCEMENTS:
Arsenal Launch on Saturday March 6! Let’s keep the covid guidelines in mind to help any new folks feel good about coming.

Love is Kind – Unlike this Beatdown

THE SCENE: At least it wasn’t windy… 37 and rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 fast SSH IC

Warmup lap: butt kicks, high knees, lunge, side shuffle.

Mosey over to Home Run Hill, stop at each stop sign. 5, 10, 15, and 20 jump squats

THA-THANG:
At Home Run Hill:

  • 5 dimond merkins run down hill
  • 5 mountain man poopers run to monkey bars
  • 5 pull-ups run to swings
  • 5 groiners run back to top

Repeat with 10, 15, and 20. Alternate 10 mountain climbers and 10 star jumps for the six.

  • 5 wide merkins run down hill
  • 5 iron squats run to monkey bars
  • 5 monkey climbers run to swings
  • 5 reverse groiners run up hill

Repeat with 10, 15, 20. Alternate 10 mountain climbers and 10 star jumps for the six.

  • 5 merkins
  • 5 squats
  • 5 toes to bars

Ran out of time to repeat. Run back to AO. Stop for some PAX picks at each stop sign.

MARY:
20 Shoulder taps in cadence. Ladder climbers for time.

COUNT-OFF & NAME-O-RAMA
4 HIMs

CIRCLE OF TRUST/BOM:

We all have different things we are called to do, but we all must love. Love is not a feeling but a choice. Sometimes a hard choice like getting up early to workout in the cold and rain. So go love others.

Now you are the body of Christ and individually members of it. And God has appointed in the church first apostles, second prophets, third teachers, then miracles, then gifts of healing, helping, administrating, and various kinds of tongues. Are all apostles? Are all prophets? Are all teachers? Do all work miracles? Do all possess gifts of healing? Do all speak with tongues? Do all interpret? But earnestly desire the higher gifts. And I will show you a still more excellent way. If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends.
1 Corinthians 12:27‭-‬31 and 13:1-8a
https://bible.com/bible/59/1co.12.27-31.ESV https://bible.com/bible/59/1co.13.1-8.ESV

ANNOUNCEMENTS:
Fins B-Day Q on Thursday!

mmhmm…

THE SCENE: Wind and some bits of snow here and there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, 10 tempo merkins IC, 10 tempo squats IC

Warmup lap around the parking lot: butt kicks on first side, high knees on second side, stretch lunge half way on third side, jog and big daddy arm circles on second half of third side, sprint fourth side

THA-THANG:
mmhmm… start at baseline with 5 reps, next line 10, 15, then 20. Bear crawl between each line. Jog to the end for 5 pull-ups. Jog back. 20, 15, 10, and 5, crab walk between each line. Then start on the next exercise.

mmhmm stands for:

  • Merkins
  • Monkey humpers (single count)
  • Hammers (4 count)
  • Mountain Climbers (4 count)
  • Mountain Man Poopers (i.e. TN rocking chair)

If you finish all 5 rounds, repeat the warmup lap until the six catches up, or time is up.

Note: check the exicon. They really are called Mountain Man Poopers….

MARY:
20 Hello Dolly IC, 10 side tri rise on each side OYO, 10 Aqua Man IC

CIRCLE OF TRUST/BOM:
How many men can break a CMU? Most if not all. A chimp could break one if it wanted. How man men can build a CMU? Fewer. How many men can restore a brocken CMU to full strength when it has been broken? Even fewer. It is easy to break things. Our relationships can be broken by harsh words or neglect. Our faith can be broken in the same way if we let it. But you men got up early to build up your bodies. Keep that going throughout the day. Build up your relationships. Build up your faith. It is the harder, but better way. How much more precious is it that our God restores our brokenness? Let us image Him today and be builders and restorers.

ANNOUNCEMENTS:
Blood Drive on Friday. Check the slack for more details. CSAUP at lakeshore park on Saturday Morning. Beer Ruck on Saturday night.

Spaghetti Maker | OTB at the Arsenal

THE SCENE:

About 37 and foggy. Really good gloom

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Inchworms x 10 OYO
Shoulder Taps x 10 IC
Goofballs x 10 IC
Abe Vigoda x 10 IC

THA-THANG:

Catch me if you can w Burpies and Indian Run to the Spaghetti hill.

-Broad Jump from start to check point. Run to next checkpoint at top.
-Dive bomber pushups X 10
-Run back to base of Spaghetti hill.
– Angle Grinder x 10
– repeat for time

– mosey back to the AO

MARY:

– American Hammer X 20 IC
– Freddie Mercury X 15 IC
-Heels to Heaven x 20 OYO

COUNT-OFF & NAME-O-RAMA
6 HIMs and 1 2.0

CIRCLE OF TRUST/BOM:

5 secrets you must discover before you die- John Izzo- interviews with 235 people nominated as wise elders.

2nd secret- leave no regrets.
“ to leave no regrets we must live with courage, moving toward what we want rather than away from what we fear. To leave no regrets we must overcome the inevitable disappointments that life hands us”

Being leaders in our family, work and community requires us to face challenges and risk . Must see the positive that can happen not the negative.

We will inevitably make mistakes. “ perhaps what often determines our happiness in life is the step we take after a setback.”

Provides 4 questions to ask every day.
“ did I act out of fear today or this week? How do I want to be more courageous tomorrow or next week?”

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

ANNOUNCEMENTS:
CSAUP on the 30th!

Ye Old Beatdown

THE SCENE: a little damp. A little cold. Perfect for a Ye Old.
Ye Old F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 4ct merkings, 10 4ct squats, 20 4ct LBCs

Indian run to plato of pain. Leader carries the sword.
THA-THANG:
Take the castle. One pax runs to the top of the plato of pain with to sword and shouts huzzah three times while rest of the pax does the following on repeat. Do until each pax has taken the hill.

To demoralize the enemy… 20 4ct monkey humpers, 20 4ct pickle pounders, 20 dry docks

RUN AWAY!

same thing but do 20 squats, 20 merkins, 10 side tri rise on each side.

Indian run

11s pull-ups and grinders

5 min AMRAP 10 thrusters, 20 cmu swings, 30 curls

7s diamond merkins and box jumps

MARY:
20 4ct flutter kicks, 20 4ct superman jacks, cash out, 10 4ct calf raise, 10 more toes in, 10 more toes out. Hold squat until 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 code of chivalry is good, but looking back and wishing things were like they were is unwise (Eccelsiastes 7:10-14). Sometimes, when things are crazy, it’s tempting to simplify and vilify. But the truth is we don’t know it all because that’s not our place. It’s God’s place. So it’s our job to seize the day, good or bad, and do the right thing as best we’re able. Just let go of the rest and leave it with God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.