F3 Knoxville

Author: Herbie

Slightly damp starfish

THE SCENE: 48o and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x30 IC
  • Tempo Squat x10 IC
  • LBAC X10 Forward & Back
  • Overhead Claps X15 IC
  • Little of this, little of that

THA-THANG:

Mosey to under the overhang of the school

  • Ciabatta
    • 20 sec Merkin, 10 sec rest
    • 20 sec BBS, 10 sec rest
    • 20 sec Squat, 30 sec rest
    • Repeat 3x
  • Starfish – Visual for the description below
    • Partner up, P1 will do exercise 1 for reps and flip flop with P2 at points until points are completed
    • Center Exercises (with Coupons) – Complete 1 set and flip flop with partner, rotate through exercises on return trips
      • 25x Curls
      • 25x Overhead Press
      • 25x Tricep Extensions
    • Starfish Point Exercises
      • 100 Burpees
      • 200 Merkins
      • 300 Flutter Kicks (single count)
      • 400 Mountain Climbers (single count)
      • 500 Shoulder Taps (single count)
  • Elevens at the planters
    • Step-ups (must do both legs to count 1)
    • Lunges (must do both legs to count 1)

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prayer should be our first response – not our last resort. – One Word that will change your life book

Instead of reacting to situations in our lives we need to get more intentional with our prayer life and our walk with God. Instead of going to Him only when we need something, we need to spend time with Him before the problems arise. This applies to all aspects of our lives, we need to stop reacting and start acting. Intentionally stepping up and out in faith.

MOLESKIN:
We still only have 3 members for Hardship Hill on the Brickyard team. Let’s step out of our comfort zones and do something crazy and stupid.

ANNOUNCEMENTS:
Some 2F style outings are being planned for the Brickyard crew. After A-Rod gets back from vacation, we will get some dates on the calendar.

12 Days of Christmas – CMU style

THE SCENE: 43o and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Cherry Pickers IC x10
  • LBAC IC X10 Forward & Reverse
  • Tempo Merkin IC x10

THA-THANG:
Move CMU Pile to the Powell Christmas Tree:

  • 2 rounds of: Plank CMU Slides, BBS CMU Pass, Hammer CMU Pass, Lunge Twist CMU Pass
  • CMU Carry to tree

At Christmas Tree, 12 Days of Christmas. Just like the song says, do day 1, then day 2 + day 1, and so on. Days represent reps.

  1. Run (From tree to Emory & back)
  2. Iron Mikes
  3. Goblet Squats
  4. Bench Press
  5. BBS
  6. Tricep Extensions
  7. Overhead Press
  8. Elf-on-a-Shelf (4 each side) – see Exicon for workout description
  9. Flutter kicks 4ct
  10. Curls
  11. Merkins
  12. 8ct Body Builders

Pause for photo at Tree.

Carry CMUs back to AO.

MARY:

  • Captian Thors to 4 BBS & 20 American Hammers
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
6 + FNG – Named Quagmire
CIRCLE OF TRUST/BOM:
Looking at the QSource: Leadership – Is a learned skill. It is a disturbance of the status quo. We see many things in our daily lives that need to be changed, whether that is in our families, friends, church, workplace, or the world in general. It is our responsibility as HIM to step up and make those changes. Matthew 10:3 Do not suppose that I have come to bring peace to the earth. I did not come to bring peace, but a sword. Christ came to change the world not to go with the flow and accept it as it was. If we are to be like Christ, we need to be willing to step up and be a force for change.
MOLESKIN:
A lot of prayer for healing and health concerns, let’s not forget our brothers during this season and be willing to help where and when we can.
ANNOUNCEMENTS:

Tortoise and Hare B.O.M.B.S

THE SCENE: A clear, brisk 55o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Imperial Squat Walkers IC x 15
  • Cherry Pickers IC x15
  • Mountain Climbers IC x15
  • Little of this, little of that

THA-THANG:
Mosey to the back lot.

Tortoise and Hare B.O.M.B.S – P1 does exercise for count, while P2 pulls tire. When P1 finishes, run to catch P2, flip flop and P2 does exercise for count and P1 pulls tire.

  • Burpees – 50 total for Partners (5 per time x5)
  • Outlaws – 100 total (10 per time x5)
  • Merkins – 150 total (15 per time x5)
  • BBS – 200 total (20 per time x5)
  • Squats – 250 (25 per time x5) – ran out of time did not complete

Mosey to front lot

MARY:

  • Flutter Kicks IC x15
  • Hello Dollys IC x 15
  • Boat Canoe until time (about 1.5 minutes)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Phillipians 2:3

Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves;

MOLESKIN:

ANNOUNCEMENTS:
Don’t forget the F3 Olympics and cookout on Nov. 3 & 4.

Deck of Death (F3 Workout Deck)

THE SCENE: A cool 63 with slight fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x15 each way
  • SSH IC x20
  • Tempo Merkins IC x10
  • Imperial Squat Walkers IC x15
  • Suzanne Summers (Cross Jacks) IC x10

THA-THANG:
Mosey towards the planters to the waiting F3 Workout Deck or Deck of Death as coined by Chaucer. Played the standard deck rules, flip a card and do the exercise on the card for the reps represented by the card (face – 10, Royal – 25, Ace – 100). Went around the circle 8 times for 40 cards till time ran out.

MARY:
No Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you here? What motivates you to get out of bed and join this group multiple times a week?
This was more rhetorical to spark an inner dialogue so we know how to talk to others about this crazy thing we do called F3.

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

4x Conveyor

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
  • Baby arm circles, Forward 17x, Reverse 17x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Imperial Squat Walkers 15x IC
THA-THANG:
Conveyer Belt 4 rounds
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, move to 2, and so on. Each time you come back to your starting station, move to next exercise.
Depending on number of HIMs in attendance, at least 1 per station at start.
  • Station 1 (start)
    1. Round 1 – 20 Burpees
    2. Round 2 – 30 Hand release merkins
    3. Round 3 – 40 Carolina dry docks
    4. Round 4 – 50 Merkins
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:
No mary today, thang thang until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Inspiration from Jocko Podcast – http://jockopodcast.com/2017/04/26/72-losing-a-son-to-war-true-honor-and-leadership-that-applies-to-real-life-w-col-tom-manion/

“If not me, then who?” – 1stLt Travis Manion, USMC

In our daily lives we pass by so many things where our first thought is ‘Somebody else will take care of that.’ While listening to the Jocko Podcast (link is above), I heard of 1st Lt. Travis Manion who lived by the thought of “If not me, then who?” This really struck me as did the story of his life and death. I’ve been dwelling on the thought of “If not me, then who?” for this past week and realize we can apply this to many aspects of our lives. From our marriages and families, to our jobs, to our F3 workouts. Look for those opportunities to step and be leaders or just to make a difference.

MOLESKIN:

ANNOUNCEMENTS: