F3 Knoxville

Author: Pinocchio

Dirty Thirty

THE SCENE: A chilly mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 IC
  • Cherry Pickers x8 IC
  • Tempo Squat x 10 IC

THA-THANG:
A little mosey over to the track. There are 4 sets of exercises, each containing 3 movements of 30 reps a piece. Once you complete one of the sets, burpee broadjump between cones and take off on a lap. When you return, move on to the next set.

Set 1:

  • 30 Wide Merkins
  • 30 Ranger Merkins
  • 30 Merkins

Set 2:

  • 30 Iron Mikes
  • 30 Sumo Squats
  • 30 Monkey Humpers

Set 3:

  • 30 Shoulder Taps
  • 30 Dry Docks
  • 30 OH Claps (4ct)

Set 4:

  • 30 BBS
  • 30 Bicycles (2ct)
  • 30 Hello Dolly’s

MARY:
Finish off with BBS until time.
COUNT-OFF & NAME-O-RAMA
9 showed up to get some reps in
CIRCLE OF TRUST/BOM:
“The two most important days in your life are the day you’re born and the day you find out why” – Mark Twain

Everyone reading this has already done the first one of those, but finding out “why” is what we may never officially know. I thought maybe it was when I got married or had my first kid, but I don’t know for sure.

One thing I do know is that every single person who has ever shown up to F3 didn’t do it because it’s fun to wake up at 5am to go work out in the rain and get thrashed. There was an underlying reason that made you think you should show up to this. Could have been fitness, could have been the fellowship, could have been the faith, or it could have been something else you didn’t know or understand. I came to the conclusion that my “why” could also be out there at 5:30am because for some reason I kept showing up. Someone I may not have even met yet may impact me in such a way that it changes my life forever, or maybe I do that to someone else. Or one of those things could have already happened.

You may not ever get to know your “why” but sometimes there are some things in life that let you know you may be on the right path to find it. I think F3 may be that path for a lot of us.

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

Where’s the mumblechatter

THE SCENE: Classic summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No need for a weak warmup. Grab the CMU and get going
THA-THANG:
Start at the base of the bridge on the greenway. 20-to-1 using the 10 light poles as markers on where to run. Halfway point between lightpoles also counts as a turnaround point.

Start by running to 20th point and return. Upon return, do 20 double-merkin-burpees and 20 sumo squat good mornings. Run to the 19th turnaround point and return to do 19 of each exercise.. You get the point. The farthest point and back was around 1/3 mile.

Most made it to round 16ish +/- a round.

MARY:
20 BBS and 20 Flutter kicks (4ct) until time
COUNT-OFF & NAME-O-RAMA
12 showed up to get in the work
CIRCLE OF TRUST/BOM:
Sometimes you aren’t exhausted because you spent all your time doing something. But instead you realized that you spent no time doing something else and you’re out of time.

Every second you spend doing one thing is a second you also could’ve spent doing something else. Use your time for what’s important and what makes you and other’s around you better.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Seabiscuit with extra sauce

THE SCENE: ‘Bout 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some actual stretching! Get those hammies pulled out and the shoulders warmed up.
THA-THANG:
Run over to the track for a little Seabiscuit action.

4 cones were laid out along a straight, creating 3 “zones”. Every time you get to the cones – burpee broad jump from 1st cone to the 2nd, lunge from 2nd to 3rd, burpee broad jump from 3rd to 4th.

Exercises for the stops were:

  • Dry Docks x10
  • BBS x20
  • Calf Raises x30 (4ct)

MARY:
Only had about 20 seconds to get in some crunches at the end

COUNT-OFF & NAME-O-RAMA
7 got it done!
CIRCLE OF TRUST/BOM:
The only thing that’s always consistent in your life is that you always have yourself. Wake up and show up for yourself, even when there are no results to motivate you. You always have yourself and can be there for you. You have the choice every single morning and decide whether or not you want to get better, and no one can decide that for you nor can they stop you from doing it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Gettin Jacked

THE SCENE: 40Degrees and raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey over under the pavilion because it’s too cold for rain (for me)
THA-THANG:
How to do a solo Dora..

Go through the list of exercises. Anytime you hit a failure point or need a break, stop and do 20 SSH.

  • 50 – Jacked up Merkins (Merkin with a plank jack at the top and the bottom each time)
  • 50 – BBS w/ CMU Overhead
  • 75 – Goblet Squats
  • 75 – OH Press
  • 100 – Curls
  • 100 – Calf raise w/ CMU Overhead
  • Take a trip to the bridge and back

Next up is a ladder. Add the next exercise each round.

  • 5 – Burpees
  • 10 – Rows
  • 15 – Grave Diggers
  • 20 – Curl, Press, Tri
  • 25 – CMU Oblique leaning things

MARY:

  • Flutter kicks ~1 minute
  • 20 BBS
  • LBC Until Time

COUNT-OFF & NAME-O-RAMA
4 for the rainy cold morning
CIRCLE OF TRUST/BOM:
Quick word today, 1 Timothy 4:8

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. 

It’s very easy to be consumed with your image and physical fitness and devoting too much time towards it. Be aware of the important things in your life that should be important to improving your relationship to Christ, family, and friends. Those are the things that will matter when you move on from the material world and will be the legacy you are remembered by from your family. Not your fitness level or the items you possessed.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Triple Dora again

THE SCENE: 55 and a lil’ wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x8 IC
  • Arm Circles x10ea IC

THA-THANG:
Going for the triple dora… never finished it before so why not this time.

Round 1:

  • Traverse Exercise – CMU Farmer Carry
  • 100 Merkins
  • 200 Flutter Kicks (4ct)
  • 300 Monkey Humpers

Round 2:

  • Traverse Exercise – Lunge, lunge, broadjump down to the end (run back)
  • 100 CMU Hammers (2ct)
  • 200 CMU Swings
  • 300 Curles

Round 3:

  • Traverse Exercise – CMU OH Carry
  • 100 Thrusters
  • 200 Chest Press
  • 300 Squats

MARY:
Ain’t go time for that
COUNT-OFF & NAME-O-RAMA
6 on this damp morning!
CIRCLE OF TRUST/BOM:
We’re all training for something every day. Some of us are out here training for fitness, and some of us are training for ourselves and our lives. We all have things that we need to train into our lives (relationships, jobs, etc.) and things that we also need to train out of our lives. Use your time in the mornings with F3 to physically and mentally get stronger so you can train the things you need in your life outside of it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Tomorrow 12/18 Ugly Sweater Christmas Walk-about!