F3 Knoxville

Author: Pinocchio

Getting Back to the Basics

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

  • SSH x15 IC
  • Arm Circles x10 IC (each direction)
  • Imperial Walkers x10 IC

THA-THANG:
Split into two groups since we had 12. Moses took half and I took the other. One group ran to Mt. Suckmore while the other went to the Educator.

Start at the bottom of the hill, do 10 reps, run to top and do 9, back down and do 8, etc…. get all the way down to 1. Then move onto the next exercise and start the rep count over.

  • Merkins
  • BBS
  • Burpees
  • Squats

MARY:
Return back to AO and repeat the following until time is up: (roughly 5 minutes)

  • 20 BBS
  • 20 Flutter kicks (4 count)
  • 20 Hello Dolly’s (4 count)

COUNT-OFF & NAME-O-RAMA
12 men showed up for the return of F3!
CIRCLE OF TRUST/BOM:

From Jeremiah 31:2 – “The people who survived the sword found grace in the wilderness”.

We have all been under a new “sword” with some changing job situations, being at home more often around spouses and family, and being restricted to where we can go. It’s hard to adjust to, but we will find our grace in the new wilderness we are experiencing through 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.

The Impossible 11s

THE SCENE: 50ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Cherry Pickers x8 IC
  • Little of this and that

THA-THANG:
Mosey over to Waxjob Hill/Tennis courts w/ CMU

11’s on the Hill

  • Hand Release Burpees at the bottom
  • Peter Parker Pushups at the top

Each time you do the exercise at the bottom and top, run over to the tennis courts for:

  • 20 Merkins
  • 20 CMU Swings
  • 20 Curls
  • 20 Deadlift to Press
  • 20 Flutter Kicks
  • 20 Squats
  • Lunge across 1st tennis court, broad jump across 2nd, lunge across 3rd, broad jump across 4th.

Then you may continue on to the next round of your 11’s

MARY:

  • 20 BBS
  • 6 inch leg hold until time runs out

COUNT-OFF & NAME-O-RAMA
7 Total, FNG McGruber!
CIRCLE OF TRUST/BOM:

Lots of panic and stress going on in the world right now. Be smart, listen to science and facts, don’t allow media coverage to send you into a spiral with the intense headlines they use to get views.

So far, no one has contracted the virus from breathing the fresh mountain air we get to enjoy. Get out and do something! (just dont lick other people)

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

Lots of reps and steps

THE SCENE: Low 20’s but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pffft… warmup? Run over to the new loop at the duck pond.
THA-THANG:
Do the first exercise on the list, run a lap around the pond (0.4mi+) and then do the next one. Repeat.

  • 80 Merkins
  • 80 Squats
  • 120 Shoulder Taps (2ct)
  • 80 Monkey Humpers
  • 30 Dr. W’s
  • 100 OH Claps
  • 60 Bobby Hurley’s
  • 40 V-ups

MARY:

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

COUNT-OFF & NAME-O-RAMA
5 Strong
CIRCLE OF TRUST/BOM:
“A child who is ignored by the village will burn it down to feel it’s warmth”

Cap’n talked about this at a 3rd F event a while back. There are many young men and boys out there without father figures to help guide them through life. This lack of guidance can bring out the destructive mind set that men are born with. Whether it’s physically destructive, emotionally, or spiritually.

Help set examples for younger men any chance you can get.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t mess up the pretty dirt

THE SCENE: Cold and a bit frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm Circles x10 IC
  • Cherry Pickers x8 IC
  • 10 Squats, run to other side of parking lot and do 5 merkins and return
    • Repeat with 20 and 30 squats

THA-THANG:

Indian Run over to the Educator only to find out that there is nice smooth dirt (probably freshly seeded). Woodshack did not want to harm the dirt since he is so nice. So instead, we jogged over to the worse and steeper Mount Suckmore and did 12’s instead of 11’s since time was wasted.

  • Start with 11 Iron Mikes (each leg) at the bottom
  • Start with 1 Inchworm Merkin Broad Jump at the top
  • Bernie up the hill each time (RIP quads)

Indian Run back to AO

MARY:
Thunderstruck!

  • Hold a plank through the song Thunderstruck
  • Merkin every time “thunder” is said
  • Should taps during solo
  • LBC’s and Heels to Heaven to close out time

COUNT-OFF & NAME-O-RAMA
13 strong
CIRCLE OF TRUST/BOM:
Kobe Bryant was all over the news and social media this week after his sudden passing in a helicopter crash. One of my favorite quotes I saw by him was:

” I don’t want to be the next Michael Jordan, I only want to be Kobe Bryant”

He spent his life becoming one of the greatest basketball players of all time. He had plenty of people he looked up to, but he was himself and never stopped being himself.

1 Samuel 16:7 – But the Lord said to Samuel, “Do not look on his appearance or on the height of his stature, because I have rejected him. For the Lord sees not as a man sees: Man looks on the outward appearance, but the Lord looks on the heart.”

Be your own person in life. Don’t follow in the footsteps of others. Use them as examples and learning points to form the person you want your friends, family, and children to remember when you’re gone one day. That is what leaving a legacy is all about.

 

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

Big Mama Kraken

THE SCENE: 70ish and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab a partner – One person farmer carries while the other reps out the exercise until they get back and then swap.

  • Merkins
  • Squats
  • BBS

THA-THANG:
A classic Kraken but the 8 cones are spread out over a quarter mile loop. Completing one full lap of the Kraken was 2+ miles. Exercises were as follows:

  • Crawl Bear up Mt Crumpet
  • 80 Merkins
  • 80 Iron Mikes
  • 25 Burpees
  • 50 BBS
  • 80 Monkey Humpers
  • 40 V-ups
  • 60 Bobby Hurleys

I think almost everyone completed 1 round or at least came super close.

MARY:

  • Captain Thor
  • Flutter Kicks
  • Hold out plank until the end

COUNT-OFF & NAME-O-RAMA
12 finished it off!
CIRCLE OF TRUST/BOM:
Galatians 6:2

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

Whether your rich, poor, healthy, unhealthy… all of us face difficulties in life that we cannot handle alone. God calls upon us to help each other carry our burdens. Life would be almost impossible without each other. Look for ways you can help your friends, families, or even strangers.  You may never know what burdens they are carrying.

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