F3 Knoxville

Speedway IPC Week 3

THE SCENE: Cool Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretched before we started
THA-THANG:
IPC Week 3

Five rounds of the following plus an extra 400m run

  • 20 Overhead Press
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Manmakers
  • 400m run

MARY:
Nope

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:
Proud of the men and the gains that have been made since starting F3 in Seymour

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

Dodger VQ

THE SCENE: Starting to feel like Fall

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Cherry Pickers x10; SSH x20

THA-THANG:
Cones set up in a diamond shape, do exercise at each cone then run around church. Start with 7 reps at each cone and increase by 7 each round. Run one lap on first round and increase by one lap each round. Everyone was in either round 4 or 5 when recover was called

  • Merkins
  • Hillbilly Squats
  • Burpees
  • Leg Lifts

MARY:
No time

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Don’t be afraid to do hard things

Baseline Test – September 2022

THE SCENE:

Beautiful East TN morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Tempo Squat x10; Plank Jacks x10; Tempo Merkin x10; Smurf Jack x10

THA-THANG:
Baseline test:

  • Sit Down Squats x50
  • Hand Release Merkins x40
  • Big Boy Sit Ups x30
  • Burpees x20
  • Run path from Outhouse to the junction and back

Faster PAX pick up the six and everyone finishes together

Mosey to Dark Side Hill for 11s with Curls at the bottom and Skull Crushers at the top. Polar Bear Crawl up hill and mosey down hill.

Was taking a nice easy slowsy back to the flag until Streaker called Jailbreak

MARY:
Flutter Kicks x20; Protractors; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

MOLESKIN:

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

ANNOUNCEMENTS:

See Slack

Why are you here?

THE SCENE: A pleasant 70 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 41; Shoulder Taps x10; Mountain Climbers x10; Plank Jacks x10; Merkins x11

THA-THANG:

Formed three groups of three PAX each.  Roll of the dice determines where you go and what you do. Roll dice at your current location to see what you do next.

1 – Church Sign – Monkey Humpers (4-ct) x20

2 – Pull up Bars – Burpee x20

3 – Outhouse – V Ups x20

4 – Shovel Flag – Blockees x20

5 – Church Sign – Jump Squat x30

6 – Pull up Bars – Hand Release Merkin x30

7 – Outhouse – Big Boy Sit Ups x30

8 – Shovel Flag – Thrusters x30

9 – Church Sign – Squat x41

10 – Pull Up Bars – Merkins x41

11 – Outhouse – LBCs x41

12 – Shovel Flag – Chest Press x41

MARY:
Hello Dolly x10; Leg Raise x10; Rosalita x10; Boxcutter x11

COUNT-OFF & NAME-O-RAMA
9 HIM for a F3 birthday party

CIRCLE OF TRUST/BOM:
Why are you here?

MOLESKIN:
Go pull another man out of the ditch

ANNOUNCEMENTS:

See Slack

Baseline Test – August 2022

THE SCENE: A beautiful morning

F3 WELCOME & DISCLAIMER

 

Given slowly to give time for Burnout to join us

WARM-O-RAMA:
Motivators from 7 to 1

THA-THANG:
Baseline Test for time:

50 Squats; 40 Hand Release Merkins; 30 BBSU; 20 Burpees; run from concession stand to loop and back

When you finished you picked up with someone still working until we all finished the run with the six.

AMRAP one minute then thirty second rest of the following exercises:

  • Curls
  • Skull Crushers
  • BBSU with Coupon
  • Chest Press
  • Goblet Squat
  • Blockees
  • Flutter Kicks with Coupon
  • Arm Circles
  • Alpos

MARY:
Boxcutters x15; LBCs for time

COUNT-OFF & NAME-O-RAMA

15 including FNG “Doodle” set up a baseline

CIRCLE OF TRUST/BOM:

“Be careful not to compare your insides to somebody else’s outsides.”

Slaughter, F3 Nation Nant’an

MOLESKIN:
Link to podcast: https://podcasts.apple.com/us/podcast/high-impact-man-podcast/id1614280185?i=1000574641696

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner