F3 Knoxville

Author: Music City

Roll On

THE SCENE: 60ish and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BOCs front and back, Cherry Pickers, Single arm plank extensions, tempo merkins, tempo squats, lap around AO with some shuffling and skipping.

THA-THANG:
Split into 2 groups of 3. Start from baseline / sidewalk.

HIM #1 rolls a wheel (old wheel/tire from a popup camper) in a squatting position to the other side of parking, does 10 Wheel Merkins then drags wheel back in a reverse bear crawl. During this time, HIMs 2 & 3 are doing the following………

  • 20 Dry Docks
  • 20 Squats Jumps
  • 20 Shoulder Taps
  • 20 Sumo Squats with weight
  • 20 4ct LBCs
  • 20 Tempo Derkins
  • 20 4ct Flutter Kicks                     ******REPS DECREASE WITH EACH ROUND: 20, 18, 16 , 14 ETC….********

ROUND ONE

When HIM 1 returns from dragging the wheel, all 3 HIMS run the hill. Upon returning, HIM 2 takes “THE WHEEL” and HIM 1 & 3 perform above exercises.

ROUND TWO

After all 3 men complete the wheel drag, begin round 2. Same as above. However, substitute with “Wheelies (burpees with wheel) and Lunge across the lot holding the wheel. Run lower loop instead of hill.

******Alternate between rounds 1 and 2.
COUNT-OFF & NAME-O-RAMA
Archie, Uncle Jesse, The Force (visitor from F3 Lake Norman), Gibbler, Fabio, Music City
CIRCLE OF TRUST/BOM:
I saw a post on FB that said something like “If you get plenty of sleep, exercise regularly, eat healthy and limit alcohol, you die anyway.” Although a funny post, it made me think.  I shared James 4 where it talk about life being like a vapor that appears for a little while then vanishes.” We’re not guaranteed tomorrow. Our time is limited. Make the most of it and invest your life in things that matter.

The Thin Yellow (and pink) Line

THE SCENE: A brisk Spring morning (32 degrees)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BOCs front and back

Cherry Pickers

Tempo Merkins

Tempo Squats

SSH (4ct x 100)
THA-THANG:
10 different workout stations along the thin yellow line at the AO lot. 45 seconds at each station….

  • Tempo Merkins
  • Alternating double lunge with narrow squat in between
  • Lateral hops
  • Flutter Kicks
  • Squats
  • SSH
  • Bicep Curls
  • BB situps
  • Shoulder Taps
  • LBCs
  • Sprint up hill and back  (Circuit x 3; Worked with battle buddy so no one was lonely)

Mosey to Pavillion

Alternating 1 min table rows / 1 min wall sit (x 3)

COUNT-OFF & NAME-O-RAMA
Music City, Bluebird, Kentucky, Archie, Gibbler, Cherry Picker, Ribbed, Pacman, Rainbow, SlimShady
CIRCLE OF TRUST/BOM:
Quick word regarding anxiety/fear.

Grace means courage. When God says “fear not” his aim is not that you would just calm down and experience a relative absence of fear. He doesn’t say “don’t be afraid, everything will turn out okay so you can relax.” Instead, He says, “Don’t be afraid, I am with you!” -David Powlison

Isiah 41:10

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

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

AO Circuit

THE SCENE: 40S & extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A few BOCs and a couple laps around the AO
THA-THANG:
Worked with a ‘battle buddy.’ The workout consisted of 6 station. PAX 1 would do an exercise while PAX 2 would sprint to the other side of the parking lot and do the prescribed exercise before sprinting back to relieve PAX 1. Each station done 2x before moving to the next.

  • Bicep curls (Dumbells) –> Sprint –> 30 Merkins
  • Power Ts (dumbells or bands) [lateral/front shoulder raises] –>Sprint –> 30 Squat Jumps
  • Kettle Bell Lunges –> Sprint –> 20 Big Boys
  • Plank –> Sprint –> Inclined Merkins (on curb)
  • Reverse Plank –>  Sprint –> 20 Flutter Kicks (4 ct)
  • Squats –> Pax 2 pushes a concrete filled CMU (like a bear crawl) to other end of lot then pulls it back. [hamstring killer!]
  • Finish with a little cool down mosey around the AO, up the hill and back.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Music City, Waffle House, Walkabout, QVC. No FNGs 🙁
CIRCLE OF TRUST/BOM:
Brief word on “living.” Quote of the day ” –> “It all comes down to a simple choice, really. Get busy living, or get busy dying.” – Andy Dufresne
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

FOUR CORNERS

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up with some arm circles and tempo squats. Encouraged quality and form over quantity.
THA-THANG:
Jogged to the soccer fields where glow sticks were placed on the fours corners of the field and in the center of the field. One 2man team and one 3man team started at different corners. While one man did the following exercise, the other would sprint to the center and do 10 burps then sprint back to corner and trade places. Then the team would jog to the next corner. We did 2 full laps. We then jogged to the chapel where we did 25 reverent pew dips then 1 minute wall sit (x3). We then jogged back towards AO, sprinted the hill and finished with a merkin ring of fire. FOUR CORNERS in a nutshell….

  • Sprint to center of soccer field, (10 burpees), sprint back, Merkins until parter(s) finished the same. Jog to next corner.
  • Sprint to center (10 burps), sprint back, Squat jumps until partner(s) finished the same. Jog to next corner
  • Corners 3 and 4 were Single Leg Thrusters and Apollo Ohnos
  • Jog to chapel, 25 pew dips, 1 minute wall sit, 25 pew dips, 1 minute wall sit, 25 pew dips, 1 min wall sit.
  • Jog to AO, sprint the hill, finish with a merkin ring of fire

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
5 PAX, Rainbow, Ribbed, Crablegs, Gibbler, and Music City
CIRCLE OF TRUST/BOM:
Encouraged HIMs from Galatians 1, were Paul was speaking to the Galatians who had turned from, or distorted, the gospel of Jesus.. We need not be passive and allow our culture to distort what it means to be a man, husband and father. Most importantly, we don’t want to distort the gospel of free grace and salvation through faith alone. We must FIGHT for FAITH. We cannot be passively swayed by our culture / the world.