F3 Knoxville

Author: Moses

B.S. Perimeter Check

THE SCENE: 70’s and a Sunny Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
Windmills
Tempo Squat
Temp Merkins

THA-THANG:
Take a jog around the BS with Pax roulette ever 4-5 min. Exercises were to cover the full body each time with reps of 10-20-30. We did this in Pax Roulette fashion

  • Round 1
  • 10 Merkins
  • 20 Squats
  • 30 BBS

 

  • Round 2
  • 10 V-ups
  • 20 Ankle Touches
  • 30 Bear Crawl (2ct)

 

  • Round 3 (Educator)
  • 10 Derkins (Burnie up Hill)
  • 20 Iron Cross BBS
  • 30 Monkey Humpers

 

  • Round 4
  • 10 In&Outs
  • 20 Box Jumps
  • 30 Dips

 

  • Round 5 (Mt. Suckmore)
  • 1min Plank
  • 20 American Hammers (2ct) (Burnie up Hill)
  • 30 Squat Jumps

 

  • Round 6
  • 10 Merkins at each post (50 total) on the way back to the AO

    MARY:
    Flutter Kicks
    Capitan Thor’s
    Box Cutters
    LBC Cashout

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
We each shared a little something on our hearts/ minds.
MOLESKIN:
For a complete audible beatdown it was an absolute ISI all the way around. From the comradery of coming up with each round together, the the physical beatdown itself, and the BOM of each HIM sharing something that was fresh on their hearts. It was a truly inspiring experience!
ANNOUNCEMENTS:

No Air for Anger

THE SCENE: 70’s and Thick
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grinder Work
    • Jog down to 10 Merkins
    • Jog back to 15 feet release Squats
    • Skip down to 5 Burpees
    • Skip back to 5 Burpees
    • Bernie Sanders down to 10 Froggie Hops
    • Bernie Sander back to 15 CrossFit Big Boys

THA-THANG:

  • Mosey the Greenway & Battle Buddy with Someone of Similar Speed
    • 10 Hill Sprints with Decreasing Burpees at the top.
    • 1st Hill Sprint – 10 Burpees
    • 2ndHill Sprint – 9 Burpees
    • 3rdHill Sprint – 8 Burpees
    • Complete 10thSprint – 1 Burpee and Continue Mosey to Rock Pile

 

  • At the Rock Pile – Find a Rock for Each Hand:
  • 3 Rounds
    • (5) Iron Hulks (1:4 Merkins: Push Press)
    • (10) V-Ups
    • (15) Overhead Squats
    • (10) Body Bag Builders
    • (15) CrossFit Big Boys

 

  • Mosey Greenway Back to Grinder for Lazy Dora:
    • 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
    • 100 Ankle Touches (P1 does 20 while P2 holds 6″; 200 total for group)
    • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

MARY:
Lazy Dora Squats took us to the finish line!
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:

As I was creating the beatdown Friday and prior to laying down for bed I had asked the Lord to provide me with the words to share for the men that would be there in the morning. When my alarm went off and I grabbed my phone from the night stand Ephesians 4:31-32 was showing as a notification. As I saw this and began to dig into it a bit more I had realized the next 2 verses were along the same content/message and took this as a sign.  I shared and spoke a bit to the following verses with the men Saturday:

Ephesians 4:31-32: Let all bitterness, anger and wrath, shouting and slander be removed from you, along with all malice. And be kind and compassionate to one another, forgiving one another, just as God also forgave you in Christ.

1 Thessalonians 5:15: See to it that no one repays evil for evil to anyone, but always pursue what is good for one another and for all.

Hebrews 12:14: Pursue peace with everyone, and holiness – without it no one will see the Lord.

MOLESKIN:
Shout out to multiple groups of Men out getting better Saturday morning; Including Archie and Erector running a 12 miler and Snorkel, Cap-n-crunch, Woodshack, A-rod, and Fast-n-Easy for a 10 mile ruck beatdown! Good stuff brothers!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Peanuts & Crackerjacks

THE SCENE: Upper 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was on the fly due to nearly double the number of pax for a Saturday and not having enough space for my planed warm-up.
SSH
Tempo Curls w CMU
Ankle Taps
Tempo Squats

THA-THANG:
Took the Pax to the Baseball Field for a baseball themed beatdown (music and all!) The dice calls the beatdown movements, roll the dice complete the exercise and return to roll the dice.  If running to a base you run them as if you would in baseball. (Example – Dice roll of 4 – Run to 3rd base and complete 30 Merkins; you would run as if you “hit” a triple, running to first then 2nd and finish at 3rd base with 30 Merkins prior to running back to re-roll the dice for the next movement.

ROLL 2 DICE AND COMPLETE THE EXERCISE:
2. Run to 1st base and complete 10 burpees
3. Run to 2nd base and complete 20 V-ups
4. Run to 3rd base and complete 30 Merkins
5. Run to pitchers mound and complete 20 CMU Thrusters
6. run to right field and complete 50 Air Squats
7. Run to center field and complete 40 BBS
8. Run to left field and complete 50 Ankle Taps
9. Millennial run around baseball field
10. Run stairs 10 times
11. Complete 30 bleacher Dips
12. Walking Lunge around all the bases

MARY:
CMU Flutter Kicks
CMU American Hammers
LBC Cash Out

COUNT-OFF & NAME-O-RAMA
14 H.I.M.S
CIRCLE OF TRUST/BOM:
James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.

*James doesn’t say IF you face trials, but WHENEVER you face them. He assumes that we will have trials and that it is possible to profit from them. The point is not to pretend to be happy when we face pain, but to have a positive outlook (“consider it pure joy”) because of what trials can produce in our lives. James tells us to turn our hardships into times of learning. Tough times can teach us perseverance.

Spin Fun Knowin’ Ya

THE SCENE: 60 an Sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal Claps
Overhead Claps
Michael Phelps
Cherry Pickers
Temp Squats
Hand Release Tempo Merkins

THA-THANG:
Kraken at the Elementary School Including Mt. SuckMore. Once Pax Complete the Movement Run Around Kraken and up SuckMore for 10 Incline/Decline Merkins Before Coming Back Down and Completing Loop to Next Movement.

  • 20 V-Ups
  • 20 BBS
  • 20 X’s & O’s
  • 20 American Hammers (2 ct.)
  • 20 Pickle Pointers
  • 20 Iron Mikes
  • 20 Tempo Squat Jumps
  • 20 Monkey Humpers (4 ct.)

MARY:
Pax Roulette with LBC Cash Out.
COUNT-OFF & NAME-O-RAMA
9 Hims
CIRCLE OF TRUST/BOM:
Times are tough and people are finding themselves in foreign places. Don’t fall away from the circle, but lean in and find the shoulder of the HIM to your right/left. Reach out, open up and be honest…your not in this alone, I promise.

MOLESKIN:
Was great to see Rain Check back to the grind this morning.
Shout out to Fins getting nearly 8 miles in this morning! Amazing Brother, Stick with it!

ANNOUNCEMENTS:
Movin’ To Slack for Communication.

Discovering Mt. Sinai

THE SCENE: Low/Mid 70’s and the Air was THICK!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – ICx20
  • Pull Knee to Chest
  • Quad Stretch
  • Tempo Squat – ICx10
  • Little of this / Little of that stretch
  • Hot Feet – down for a merkin on command

THA-THANG:
Going for a mosey around the Alcoa area with hill sprints and beatdown along the way

  • Suck-More:
    • (10) Hill Sprints (together)
      • 1st time up – Complete 1 Burpee
      • 2nd Time up – Complete 2 Burpees
      • Continue to 5 Burpees and then begin decreasing Burpee reps back down to 1
        • You will complete 5 burpees on both rounds 5 & 6
  • Mt Sinai – Pax to name the hill after first use:
    • (10) Hill Sprints (together)
      • 1st time up  –  Complete 5 BBS
      • 2nd time up –  Complete 10 BBS
        • Continue to 25 BBS and then begin decreasing BBS reps back down to 5
        • You will complete 25 BBS on both rounds 5 & 6
  • Mary:
    • Scissor Kicks
    • Hello Dolly’s
    • Box Cutters
    • LBC

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Romans 12:2
And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of 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.