F3 Knoxville

Author: Moses

Kraken; Preferred Over Ice

THE SCENE:  Mid 40s; a perfect day to get another day better
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

Mosey towards School:
(1) Burpee
(2) Merkins
(3) Overhead Claps
(4) Iron Mikes
(5) Smurf Jacks

THA-THANG: Kraken on Ice

  • (10) Sandbag Clean, Press, Overhead Throw
  • (30) Iron Mikes
  • (50) Air Squats
  • (30) Merkins
  • (15) Burpees
  • (25) Smurf Jacks
  • (50) Overhead Claps
  • (20) Box Cutters

MARY:

  • Dr. W’s
  • Monkey Humpers
  • Pickle Pointers
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
7 showed up to battle the Kraken
CIRCLE OF TRUST/BOM:

Acts 2: 42-47:

They devoted themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone was filled with awe at the many wonders and signs performed by the apostles. All the believers were together and had everything in common. They sold property and possessions to give to anyone who had need. Every day they continued to meet together in the temple courts. They broke bread in their homes and ate together with glad and sincere hearts, praising God and enjoying the favor of all the people. And the Lord added to their number daily those who were being saved.

MOLESKIN:

Why was the early church in Acts 2 so effective? What traits, characteristics, and actions defined them and drew people in?

  • They gave to all who had a need
  • They were kind, generous, humble and servant hearted
  • They were intentional and deeply committed to one another
  • They gathered in homes, sharing meals, quality time, and friendships
  • They met in public places showing acts of mutual kindness, sharing everything they had, supporting, and taking care of one another.

What is so different with the men of F3? I see the above listed characteristics on display every time I post for a workout at F3…so;

  • Do you tell others about your experiences with F3?
  • Do you hold your friends, family, co-workers accountable to live at a higher standard?

ANNOUNCEMENTS:
Drifter leading the way with a community trash pick-up beatdown and fellowship breakfast this Saturday! 11/13/21

strong and courageous

THE SCENE: 62 Degrees and quiet at the park
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(10) Side Straddle Hops (IC)
(5) Stretching Inch Worm Merkins (OYO)
(5) Tempo Pulse Squat (IC)
(3) Around the World Merkins (OYO)
(5) Groiners (IC)
THA-THANG:

Pax begin with (20) Groiners and run to the next cone

*Roll the Dice*

  • If Even number:
    • Complete (10) Dimond, Regular, and Wide Merkins
    • Continue to next cone on track
  • If Odd Number:
    • Complete (15) V-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track

If Even Number was Rolled and after you completed the merkins run to the next cone:

  • Burpee Broad Jump to next cone
  • (20) BBS – Run to next cone

*Roll the Dice*

  • Even number
    • Complete (20) Feet on fence decline merkins
    • Continue on track
  • Odd
    • Complete (20) WWII Sit-ups
    • Cut Across Field
      • **Cone in the middle of the field**
        • (20) Burpees
        • Continue across the field to the next cone on the track
  • If Even Number was Rolled and after you completed the Decline Merkins run to the next cone:
  • (5) Around the world merkins – Run to next cone
  • Start Over and Continue for Time

MARY:
30 Sec Plank
COUNT-OFF & NAME-O-RAMA
4 Men Put in the Work this Morning with a Special Appearance Mr. Rogers just walking through the neighborhood.
CIRCLE OF TRUST/BOM:
Many people think that prosperity and success come from having power, influential personal contacts, and a relentless desire to get ahead. But the strategy for gaining prosperity that God taught Joshua goes against such criteria. He said that to succeed Joshua must (1) be strong and courageous because the task ahead would not be easy, (2) obey God’s law, and (3) constantly read and study the book of the law – God’s Word. To be successful, follow God’s words to Joshua. You may not succeed by the world’s standards, but you will be a success in God’s eyes – and his opinion is most important.
MOLESKIN:
Joshua 1:5-9 No one will be able to stand against you all the days of your life. As i was with Moses, so i will be with you; i will never leave you nor forsake you. Be strong and courageous, because you will lead these people to inherit the land i swore to their ancestors to give them. Be strong and very courageous. Be careful to obey all the law my servant Moses gave you; do not turn from it to the right or to the left, that you may be successful wherever you go. Keep this book of the law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. Have i not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

ANNOUNCEMENTS:

9/11

THE SCENE: Mid upper 50s to begin.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC (11)
Windmills IC (9)
Tempo Squats IC (11)

THA-THANG:
START with: 2001 Meter Run
Then Rinse and Repeat the following:

  • 11 Box Jumps
  • 11 CMU Thrusters
  • 11 Pull-ups
  • 11 CMU Ground to Overhead Press
  • 11 Handstand Push-ups
  • 11 CMU Swings
  • 11 Toes-to-Bar
  • 11 Single Leg RDL (ea. leg)
  • 11 Blockies
  • Run .40 Mile Loop

MARY:
PAX Roulette:

  • CMU Overhead Flutter Kicks
  • CMU BBS
  • Shoulder Taps

COUNT-OFF & NAME-O-RAMA
6 Pax
CIRCLE OF TRUST/BOM:
You are capable of far more than you realize. It’s that simple and has to start with realizing this statement as true. You can, and you will.
MOLESKIN:

ANNOUNCEMENTS:

Moses MOG Mile

THE SCENE: Beautiful Morning for some sweat to hit the floor
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Mosey w/CMU to Oval Office .
THA-THANG:

  • 1 Mile run
  • 25 overhead press
  • 50 curls
  • 75 bent over row
  • 100 walking lunges
  • 400m run
  • 100 push-ups
  • 400m run
  • 100 air squats
  • 75 overhead press
  • 50 curls
  • 25 bent over row
  • 1 mile run

MARY:
No time for play
COUNT-OFF & NAME-O-RAMA
5 of us
CIRCLE OF TRUST/BOM:
“You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love. For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.””
‭‭Galatians‬ ‭5:13-14‬ ‭NIV‬‬

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Moses beer mile and field day July 17th

CSAUP on the 24th

Hardship Hill!

RSS Meets F3 BS

THE SCENE: Low – Mid 50’s…Rather enjoyable really

6:15am RSS (Team of 4) Step Off:
Team jog down Dalton Rd to the Alcoa Middle School Playground. Team finds area suitable for burpee pull-ups and completes the following:

10 Min AMRAP
Ruck Burpee Pull-ups (Goal of 50+)

Slick mosey around middle school for recovery.
Acquire rucks and mosey back towards AO; completing 10 Merkins and 10 Squats along the way.
Remove Rucks and Pick up F3 Pax.

F3 WELCOME & DISCLAIMER
7:00am WARM-O-RAMA:

  • Overhead Claps (IC x15)
  • Tempo Squat (IC x10)
  • Cherry Picker (IC x5)
  • Merkin (IC x5)
  • CMU Overhead BBS (OYO x10)
  • CMU Overhead Press (OYO x15)

THA-THANG:
Mosey to plateau of pain and complete as many rounds of the following:

  • (x5) Burpees (baseline)
  • 40yd Bear Crawl CMU Drag (1st cone)
  • (x15) CMU Overhead BBS
  • Leave CMU, Jog back to baseline
  • (x5) Burpees
  • 40yd Bear Crawl (1st cone)
  • (x15) CMU Overhead BBS
  • 40yd Crawl Bear CMU Drag (2nd Cone)
  • (x25) CMU Swings
  • Leave CMU, Jog back to baseline
  • Burpees (x5)
  • 40yd Bear Crawl (1st Cone)
  • (x15) BBS
  • 40yd Crawl Bear (2nd Cone)
  • (x25) CMU Swings
  • CMU Overhead Carry back to baseline

**RINSE & REPEAT **

GOAL OF 2 ROUNDS

Totals (1RD/2RD):
200/400 Yards of Bear Crawl/ Crawl Bears
15/30 Burpees
30/60 CMU Overhead BBS
15/30 BBS
50/100 CMU Swings

MARY:
Mostly protractors and mumble chatter
some BBS, Plank Variations, and Mountain Climbers to finish it off.

COUNT-OFF & NAME-O-RAMA
10 Pax
CIRCLE OF TRUST/BOM:
Take care of yourself! We come out and put in work every morning to become better mentally and physically, pushing each other to the next level of discomfort. But we rarely take the time to prep ourselves and our bodies for the work. We take shortcuts in stretching and spending time listening to our bodies. If you feel like your not limber or embarrassed to do yoga it’s simply because you haven’t practiced it enough! We were not all great at working out our first time, but we have become better at it and the same will happen with stretching and taking care of our bodies.

My good friend’s Father used to say if you don’t like doing something, do it 100 more times…

ANNOUNCEMENTS:
Helping Drifter moves boxes from the loading trucks into his new house!