F3 Knoxville

Author: Moses

Rise & Grind

THE SCENE: Chillin at 38 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (duh)
Run down and back
Tempo Squats
Run down and back
Fancy Cherry Pickers (Pax Mumble)
Run down and back

Mosey to beatdown location

THA-THANG:
2 Beatdown locations; 1 on the street and 1 on the greenway. Pax will run from location 1 to location 2 and perform the 1st movement. They will then run back to the original location and complete the 1st movement. Continue through all movements and then rinse and repeat.

*Cones in middle of beatdown locations require 3 burpees to pass each time
*Pax bernie up the hill to beatdown location every time

  • Greenway Side:
    • (20) Merkins
    • (15) V-Ups
    • (25) Big Boys
    • (20) Merkins
      (20) Aussie Burpees
  • Street Side:
    • (30) Air Squats
    • (20) Walking Lunges
    • (20) Jump Squats
    • (40) Monkey Humpers
    • ( 30) Pickle Pointers

MARY:
KY – Flutter Kicks
Veep – WWII
COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
ISI – Proverbs 27:17-20
Just as iron sharpens iron, friends sharpen the minds of each other. Take care of a tree, and you will eat its fruit; look after your master, and you will be praised. You see your face in a mirror and your thoughts in the minds of others. Death and the grave are never satisfied, and neither are humans.
MOLESKIN:
Take time to self reflect, check yourself and your daily habits. Are you hiding things from your loved ones, co-workers, or even yourself? Take the time today to deep dive into yourself, reflect and repent (if necessary); change the course and make things right before it goes too far. STOP attempting to fix ourselves with worldly options/solutions, they only leave us wanting more.
ANNOUNCEMENTS:

Holiday Sea Biscuit

THE SCENE: 52 Degrees for a great start to the week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Oval Office. Arm circles forward and backward with a few other arm motions while on the mosey to the track.
THA-THANG:
Sea Biscuit. Movements (PT): 10 Burpees, 20 Merkins, 30 Walking Lunges.

  • Complete PT
  • Run 1 Lap around track
  • Complete PT
  • 2 Laps
  • Complete PT
  • 3 Laps
  • Complete PT
  • 2 Laps
  • Complete PT
  • 1 Lap
  • Team up with 6 and work through for remainder of time.

MARY:
BBS OYO
Flutter Kicks (IC x 18)
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Speak life in every situation. Be the person that says “hey, it’s going to be ok.” or “You know what, it’s really not that big of a deal and we can make it work.” Be positive, and speak life into everything!
ANNOUNCEMENTS:

10! A Freaking 10!

THE SCENE: Upper 40’s on a December Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(1) Capri Lap Around BB Courts
(10) Side Straddle Hops
(10) Froggie Hops
Mosey to Beatdown Location on Greenway
THA-THANG:
Insert information about the workout.

  • (10) Wide Merkins
    • + (10) Side Straddle Hops
  • (10) Squat Jumps
  • (10) Groiners
  • (10) Regular Merkins
  • (10) Feet Release Squats
    • (lunges or iron mikes)
  • (10) Burpees
  • (10) Dr. Ws
  • (10) Battle Buddy Leg Tosses
  • (10) Peter Parkers
  • (10) Dimond Merkins
    • + (10) Side Straddle Hops

First time Down is Running between exercises
Burnie Back
Skip Down
Skip Back
Side Shuffle Down
Side Shuffle Back
Burnie Down
Run Back

MARY:
BBS
Flutter Kicks
Box Cutters
Plank
COUNT-OFF & NAME-O-RAMA
7 Men Pushed Hard for a Friday Morning Victory
CIRCLE OF TRUST/BOM:
HOPE. Be the Hope in your work place, at your school, in your family. Whatever the situation you or others are going through be the HOPE; bring the HOPE!

MOLESKIN:
ANNOUNCEMENTS:
Breakfast at Drifters tomorrow after the beatdown
1st Annual Ugly Christmas Sweater Walkabout next weekend! RSVP on Slack and come out for a great evening and an opportunity to take home the 1st ever Ugly Christmas Sweater Trophy!

Cardi-O-Quads

THE SCENE: Low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm up Lap
  • Windmills IC x7
  • Cherry Pickers IC x7
  • Side Straddle Hops IC Like 13ish or something…Q got sidetracked
  • The Rockettes IC Until the Group Got Uncomfortable … Woodshack gone missing again 🙁
  • Practice Round Tha-Thang Togheter

THA-THANG:

  • Start with Froggie Hopps and work your way through exercises ending with stair runs. Each round will increase the rep count by (2) at each exercise with the stair runs decreasing by 1 each round.

Round 1:

  • (2) Froggie Hopps
  • (2) Crucible Merkins
  • (2) Big Boys
    • Suicide Run
  • (2) Burpees
    • Suicide Run
  • (2) Jump Squats
  • (2) Peter Parkers
    • Run back to top
  • (10) Stair Runs

Round 2:

  • (4) Froggie Hopps
  • (4) Crucible Merkins
  • (4) Big Boys
    • Suicide Run
  • (4) Burpees
    • Suicide Run
  • (4) Jump Squats
  • (4) Peter Parkers
    • Run back to top
  • (9) Stair Runs

Continue With Goal of 10 Rounds
Lead Pax Completed 6 Rounds
Click Here for Beatdown Image

MARY:
1 Minute 30 Seconds of Variation Planks

COUNT-OFF & NAME-O-RAMA
7 Pax Found Themselves in the Middle of a Mouth Breather…or at least I did!

CIRCLE OF TRUST/BOM:
Encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us.
Titus 2:6-8
MOLESKIN:
Encourage the men to be and or remain consistent. It’s not easy, and its going to get hard; cold. But life is hard, and people are cold…put yourself at a higher standard, expect more from yourself and be an example to younger men and youth of the next generations to come.
ANNOUNCEMENTS:
Breakfast at Drifters is back and on track! 12/11/2021. Rated Best Breakfast in Blount County 2019
All I Want for Christmas Ugly Sweater Beer Tour 12/18/2021. Find those babysitters and bring the M for some good ol 2nd F!

Dropping B.O.M.B.S.

THE SCENE:  Mid 40s and getting sweaty from the Start!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

  • (10) Tempo Squats IC
  • (09) Merkins OYO
  • (08) Overhead Claps OYO
  • (07) Big Boys OYO
  • (06) Burpees OYO
  • (05) Tempo Squat Jumps IC
  • (04) CMU Clean and Press IC
  • (03) CMU Curls IC
  • (02) CMU Overhead Press IC
  • (01) Blockee OYO

AMRAP (2 Minute Drill):

  • (5) Box Jumps
  • (5) Blockees
  • (10) Merkins

THA-THANG:
Battle buddy exercise: 1 Man completes 50m suicide while 2nd works through as many reps as possible.
NOTE: After completion of 200 merkins replace suicides with CMU Farmer Carry
B.O.M.B.S.

  • Burpees x100
  • Overhead CMU Press x150
  • Merkins x200
  • Big Boys x250
  • Squats x300

MARY:
Dr. W’s
COUNT-OFF & NAME-O-RAMA
10 Brothers pushed each other and left their tears on the court
CIRCLE OF TRUST/BOM:
1 Thessalonians 5: 11-15

Therefore encourage one another and build each other up, just as in faith you are doing. Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.

MOLESKIN:

  • Ask every man in attendance how they heard about F3 and what made them come their 1st time?
    • If by a person – where are they? In attendance, job/schedule change, fart sack, don’t know?
  • What’s your favorite part of F3?
    • Fellowship, comradery, motivation, spiritual?
  • When was the last time you spoke about F3 to someone who had never heard of it?
  • When was the last time you genuinely reached out to a lost F3 brother?
    • Accountability

ANNOUNCEMENTS:
Community trash pick-up Saturday at 7am with the return of BREAKFAST AT DRIFTERS afterwards!
Peach organizing 2nd F dinner and toy donation at Cracker Barrel Saturday 11/20/21 6:30pm