F3 Knoxville

Author: Drifter

Compound Beat Down

THE SCENE: Warmed up a bit. Had a little sky sweat. Just enough to keep you cool. It was nice. Then out of no where there was a high speed chase of a motorcycle and like twelve cop cars! It was nuts!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 IC SSH, 10 IC Merkins, 20 IC Flutter Kicks, and 10 IC Squats
Warm-up lap around the parking lot, butt kicks on side, high knees one side, side shuffle one side, sprint one side

THA-THANG:
Do 1 of each on round 1, run a lap, 2 on round 2, 3 on 3, etc. up to 10 (if you can make it that far). Run the small lap between each one, and Burnie the little hill next to the steps

  • Hand Release Merkin, Merkin, Clap Merkin equals 1 rep
  • LBC, BBS, WW2
  • Get up, squat, squat jump
  • Bent row, upright row, CMU swing

It’s a compound movement, so don’t just do all your LBCs then all your BBS. If you’re on round 5 do a LBC, BBS, then WW2 in that order, 5 times.

MARY:
21 IC Normal box cutters, 21 IC superman box cutters (draw with your hands, and keep your feet up), LBCs to cash out

COUNT-OFF & NAME-O-RAMA
twelve PAX and one 2.0

CIRCLE OF TRUST/BOM:
Scout is going to Basic next week, so I wanted to share something basic. When asked, “What is the greatest commandment”, the greatest man who ever lived (King Jesus) said, “Love the LORD your God with all of your heart, all of your soul, all of your mind, and all of your strength.” He also gave us a bonus, “The second is like it, to love your neighbor as you love yourself.” Love God. Love others. Loving others is going to look different when we are loving a boss or a superior officer than when we love our kids or spouse. But we are empowered to love in all those different ways when we keep the first commandment the first and most important thing. God made that the greatest commandment for a reason, its because it’s what we are made to do. We most reflect the image of our creator when we are loving like He loved.

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

ANNOUNCEMENTS:
OTB tomorrow at Sandy Springs. Don’t be a square

Dancing Dora

THE SCENE: It’s officially freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 29 Side Straddle Hops In Cadence
  • 29 Merkins
  • 29 Big Boy Sit Ups

THA-THANG:
Partner Dora with no rep counting. Partner runs and does a movement and comes back while other completes reps until relieved. Keep swapping back and forth until the song is done.

  • Side lunge – 3 pull-ups on the far end of the grinder and run back
  • Hold Iron Cross – Bear crawl across basketball court and run back
  • Good Mornings – Crab walk across basketball court and run back
  • Dips – Gorilla Shuffle across basketball court and run back
  • Rinse and Repeat

The special Dance Circle songs mixed in:

  • Believer by Imagine Dragons – Over head claps and burpee every time you hear “pain”
  • Jump by Van Halen – Mountain Climbers and tuck jump every time you hear “jump”

The songs the shuffle didn’t hit (you can thank Spottify for being nice to us)

  • Flower by Moby – Hold low plank on “down” move to high plank on “up” (but it always goes back down…)
  • Thunder Struck by AC/DC – Hold high plank and merkin every time you hear “thunder”

MARY:
Little baby crunches for 1 minute.
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:
It’s my Birthday! So I was reflecting back on life, and it’s odd the sorts of things that pop. I’ve drifted around a lot and seen a lot of places in this short decade that I’ve been out of high school. Boone NC, Ottawa Canada, Kampala Uganda, Grand Rapids MI, Johnson City, and now here in Alcoa. And a lot has happened. Married, three kids, started a career. But one thing that really stood out was in 2016. My son was born, and my younger brother died. My bother was someone I think of constantly as someone who persevered with joy and faith in the midst of great suffering even to the point of death. He had the most significant impact on me in all this time. So I just encourage you guys to reflect back and see what stands out from the last 10 years.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Can You Hear the Rain?

THE SCENE: Wet… very wet

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

All but merkins are 4ct IC

  • Side Straddle Hop x25
  • Hillbilly x20
  • Broga Windmills x15
  • Side plank leg lifts x10 each side
  • Clam Legs x10 each side (nice and soggy)
  • T Merkins x5 (1 each side is 1 rep)

THA-THANG:

Mosey to Waxjob Hill

7s (with bonus 7&7 final round)

  • Top: side crunch 4ct.
  • Bottom: side plank burpee (1 each side is 1 rep)
  • Travers the hill sideways

Mosey back to Grinder

ROUND 1 (yes… there was more planned…)

11s (with bonus 11&11 final round)

  • Pavilion: side tri rise (1 each side is 1 rep)
  • Other side: T Merkin (1 each side is 1 rep)
  • Travers: Ape Shuffle

MARY:

  • Standing Side leg lift 4ct. IC x15 each side
  • Broken Starfish 4ct IC x10 each side
  • Side Plank Rotations x10 each side
  • 20x ww2 oyo
  • Ankle touches 
  • Crunch for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Just Listen.

1 min of silence

We have two ears on the sides of our heads, and only one mouth. Let’s just listen today.

MOLESKIN:

https://youtu.be/6KQLOuIKaRA 

ANNOUNCEMENTS:

Convergence for 5 year anniversary. Nov. 7 – Asylum.

Belated Birthday Beers For Pinocchio at the new Xul Beer place on Saturday Oct. 31. 2pm-4ish

Back to Basics | Count to 10

THE SCENE: Mild and Damp. Low 70s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog to home run hill. Stop at stop signs 10 merkins and 10 squats. Also lots of different ways to run.

THA-THANG:
Starting at 1 and adding 1 rep each round

  • BBS and Hand release marking at top of hill
  • Iron Monkeys at the bottom 🙊
  • Pull-ups on monkey bars 🙈
  • 4ct swing groiners on the swings
  • Run to the top of the hill and repeat (Burnie the hill if you lap anyone)

MARY:
Stop at stop signs on the way back. 10 Burpies, 10 BBS, 10, man climbers, 10 jump squats, 10 side tri rise each arm, 10 flutter kicks 4ct. Also Captain Thor, super man, and low to high planks
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:
Sometimes, my kids drive me crazy about simple stuff. Was reminded that they are kids and are still learning. Need to be patient as they learn the basics. Same goes for other people in our lives. We need to be patient with those who are not at the same place as us. And we need to be patient with ourselves as we learn how to lead.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship hill next Saturday!

Have you seen my new Driveway?

THE SCENE: Crisp. Very bracing.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20, Merkins IC x10, Peter Parkers IC x10, MTN Climbers IC x10, jog to Drifter’s Driveway
THA-THANG:
Dora with Bricks (never put them down). Run down the hill and back with the bricks.

  • 200 Brickees
  • 150 Squat Extensions (tricep extensions at the top of a squat)

Run to the butterfly trail to follow the leader. Crab walk, army crawl, bear crawl.

Back to the grinder for final grind.

  • 10 hand release Merkins, 10 chest to bars
  • Then 9 each, 8 each, 7… until 5 min left for Mary

MARY:
Box Cutters IC x20, Dr.Ws IC x10, Scissor Kicks IC x10, side crunch x25 each side, hold superman for about 45sec.
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:
Not sure if you noticed, but there is a lot of mess at my house. My encouragement for you is to not wait until you get all the mess cleaned up to start inviting people into your life. The super clean houses on tv and insta are not real life. Let’s live real life together and be okay with people seeing our mess. That what Jesus did, and if we can let Him in, we can let others in too.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.