F3 Knoxville

Author: Pinocchio

Oval Office Seabiscuit

THE SCENE: Upper 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH while we waited for the last couple to circle up.
THA-THANG:
Mosey over to the track:

Exercises are 10 Merkins, 20 BBS, 30 Squats. After completing, run 1 lap. Repeat exercises again, then 2 laps… then 3… then 4… then start working back down.

 

MARY:

Repeat these until time runs out

  • 6 inch crunches x20
  • Flutter kicks (4ct) x20 IC

COUNT-OFF & NAME-O-RAMA
7 PAX this morning
CIRCLE OF TRUST/BOM:

We are all used to having instant gratification. Between 1 click shopping on Amazon delivered the next day, to not even having to go into grocery stores to get food anymore. Our gratification timeline does not line up with God’s. Time for him is nothing like it is for us. It’s hard for us to be patient for things when they come to us so quickly now. He has a plan for us and it’s going to happen on His timeline, not ours. Be patient, and the things that are meant to happen will happen when He planned for 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.

Jurassic Park

THE SCENE: 40 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC
THA-THANG:
Mosey over to Pearson Springs (~0.5mi) for a little 99 problems under the big pavilion

  • 99 Merkins
  • 99 Monkey Humpers
  • 99 BBS
  • 99 OH Claps
  • 99 Lunges
  • 99 Bicycles (2 ct)
  • 99 Shoulder taps (2ct)
  • 99 Squats
  • 99 Flutter Kicks (2 ct)

A few Merkins and a few Monkey Humpers on the run back to the AO

MARY:
Finished off with 4ct OH Claps x30!
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
“I never lose. I either win or learn.” – Nelson Mandela

We lose at things all day, whether its arguments or something with our job. Every time we lose, there’s a reason for it. Instead of dwelling on the loss, figure out why you lost. How can you overcome next time and be a winner. Use each loss in your life as a lesson to learn and hold onto 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.

Haulin Cube

THE SCENE: About 25 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 x Burpees
  • 15 x SSH IC
  • 5 x Burpees
  • 10 x Imperial Squat Walker IC

THA-THANG:
Do each of the 6 exercises, lunging in-between each station with your CMU. After completing all 6, run to the end of the troll bridge for 10 Body Builders. Rinse and Repeat.

  • 5 x Mr. Spectacular
  • 10 x Thrusters
  • 15 x CMU BBS
  • 20 x Spider Curls
  • 25 x Merkins
  • 30 x Calf Squats

MARY:

  • 20 x Hello Dolly IC
  • 20 x BBS OYO
  • 20 x CMU Flutter Kicks IC
  • 20 x BBS OYO

COUNT-OFF & NAME-O-RAMA
17 braved the cold! 1 glass cutter!
CIRCLE OF TRUST/BOM:
I wanted to thank everyone in F3 for leading as great examples of what men should be. I grew up without a father figure in the house, so becoming a father myself was something I thought I’d always go into blind and figure out along the way. Being apart of this group for a few years before fatherhood was extremely helpful to me, and I’m sure it’ll be helpful to many others in similar situations. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ultra Kraken Returns

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Merkins OYO
  • Arm Circles x10 IC each direction
  • Hamstring Stretching for 30s

THA-THANG:
Ultra Kraken – the 8 cones were spread out around a 0.25 mile loop. Complete the exercise, run around the entire circle and passed your previous cone to get to the next.

  • 80 Curls
  • 50 BBS
  • 80 Merkins
  • 80 Iron Mikes
  • 50 V-ups
  • 25 Burpees
  • Crawl bear up Mt Crumpet
  • 80 Squats

MARY:
Finish out with some Flutter Kicks and Protractor
COUNT-OFF & NAME-O-RAMA
11 defeated the Kraken!
CIRCLE OF TRUST/BOM:
Galatians 6:2

“Carry each other’s burdens, and in this way you fulfill the law of Christ”

Many are struggling through tough times. We are called upon to help carry each other’s burdens. Help your fellow brothers when it is needed if you have the means to do so. Never be afraid to be the one to reach out and ask for help. F3 is an enormous resource for the community with an endless amount of connections if you or your family are in need of 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.

Getting educated

THE SCENE: 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 Body Builders
  • 3 Inside Out Merkins
  • 5 Bobby Hurleys
  • 5 Box Cutters
  • 10 Bicycles

THA-THANG:
Run on over to the Educator (~0.5mi)

2 Burpees at the bottom of the hill, bernie up, complete the exercises at the 5 cones before running back down the path and repeating. Each round you must increase your burpees at the bottom by 2 reps.

Exercises are:

  • 5 Body Builders
  • 10 Inside Out Merkins
  • 15 Bobby Hurleys
  • 20 Box Cutters
  • 25 Bicycles

MARY:
20 BBS and a 6 inch leg hold for 40 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
16 Men getting it done
CIRCLE OF TRUST/BOM:
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

MOLESKIN:
FNG – Round-a-bout!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.