F3 Knoxville

Author: Pinocchio

Making Some Progress

THE SCENE: 45ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x10 IC
  • Arms circles x10 IC (both directions)

THA-THANG:
Mosey over to the track

8 cones were spread out around the track. Use these 8 cones as markers to run a suicide around the track. Every time you reach your next cone, it’s 10 burpees. Every time you return back to the start:

  • 20 Merkins
  • 20 Iron Mikes
  • 20 V-ups

MARY:

Finish off with the after burner…

4 sets of Overhead Claps x25 IC (4 count) = total of 200 OH claps

  • Flutter Kicks x20 IC
  • 20 BBS OYO

COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:

“Progress means getting nearer to the place where you want to be. And if you have taken a wrong turning, then to go forward does not get you any nearer. If you are on the wrong road, progress means doing an about turn and walking back to the right road; and in that case the man who turns back soonest is the most progressive man.”

Make sure the progress you are aiming to achieve in life is the progress that you need, not the progress you think you want.

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

Maximum Route 66

THE SCENE: Weather = good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s and the classic Cherry Picker
THA-THANG:
Started off with a round of 7’s to get the juices flowing. Ran back and forth across basketball courts.

  • Should Tap Merkins
  • BBS

4 rounds of Route 66 along the light poles on the greenway. Exercises for each round were as follows:

  • Merkins
  • Iron Mikes (2 ct)
  • V-ups
  • Burpees

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
8 Total!
CIRCLE OF TRUST/BOM:
Find something in your life that brings you real happiness and joy. Money can bring you happiness when you get that new car or go on that new vacation, but eventually that will diminish. For me, having my son has brought me that happiness. No amount of money can take that away from me, and I would spend every dollar I had to keep it. Find that thing in your life and embrace it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal shirt order going on!

It didn’t get easier

THE SCENE: 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up?? Just mosey to the track.
THA-THANG:
First round starts with 1 rep of each exercise. Afterwards, run a lap around the track (.25mi). The rep count increases exponentially based on what round you’re on. Round 2 = 2×2 = 4 reps. Round 3 = 3×3 = 9 reps. Round 4 = 4×4 = 16 reps….. etc. Exercises are listed below.

  • Squats
  • Merkins
  • Monkey Humpers
  • Leg Raises
  • Side-tri-rise (each side)

MARY:

  • 20 BBS
  • ABC’s
  • LBC’s
  • Flutter Kicks

COUNT-OFF & NAME-O-RAMA
7 made it out for exponential fun!
CIRCLE OF TRUST/BOM:

Ecclesiastes 10:10 – If the ax is dull and its edge unsharpened, more strength is needed, but skill will bring success.

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

Daily Doracide

THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Arm Circles x10 IC (each direction)
  • Cherry Pickers x8 IC

THA-THANG:
Dora – movement is a suicide with 3 cones. 1st cone = 1 burpee, 2nd cone = 2 burpees, 3rd cone = 3 burpees

Two rounds of Dora:

  • 100 Merkins
  • 200 BBS
  • 300 Squats

 

  • 100 Dry Docks
  • 200 Flutter Kicks (2ct)
  • 300 Iron Mikes

Finish up with a round of 7’s – Body Builders and Iron Squats

MARY:
Practiced our Dr. W’s! (but only 10, cause they suck)
COUNT-OFF & NAME-O-RAMA
8 came out to get better
CIRCLE OF TRUST/BOM:
I wanted to use this day to continue to talk about fitness. The first F of F3 is fitness, and that’s what we do for 45 minutes each morning. Use that time to make yourself better. Short cutting exercises to stay out of the back or to try to race someone is only cheating yourself. If you take shortcuts out here, where else are you short cutting your life?

Work on your form, get yourself better. Are you setting a good example? If an FNG comes out and watches you to see how to do these exercises, would you be proud that he copies how you do it?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just the basics

THE SCENE: ~30ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tennessee rocking chairs x10 IC
  • Cherry Pickers x5 IC

THA-THANG:
Run over to the Oval Office (track) w/ CMU

Cones were already set up near the “corners” of the track.

Start with 30 reps of each exercise at the cones, decrease the reps by 2 every lap. Run the long stretches. On the short stretches, burpee broad jump and lunge between the cones.

  • Curls
  • Merkins
  • Squats
  • BBS

MARY:

  • 6 inch crunches
  • Flutter Kicks
  • BBS until time

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Proverbs 18:10

“The name of the Lord is a strong tower; the righteous run into it and are safe.”

It’s hard to admit you need help doing some things. Whether it’s mental or physical. Don’t be afraid to run to God to pray for help, even for yourself. And of course, your family and F3 brothers are always here to help.

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