F3 Knoxville

Author: Rep Sleepy

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

Laying Our Cards On The Table

THE SCENE: Pleasant for late July

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators from 5 to 1; Mosey to the Oval Office

THA-THANG:
Each PAX draws a card and does the corresponding exercises. Keep drawing cards until time is called, reshuffle deck if necessary

  • 2-5 – Splash Mountain x number drawn
  • 6 – Two cone shuttle run
  • 7 – Three cone shuttle run
  • 8 – Four cone shuttle run
  • 9 – Five cone shuttle run
  • 10 – Burpees x20
  • Jack – BBSU x25
  • Queen – Ballerina Squats x25
  • King – Merkins x25
  • Ace – Iron Rocket x20

I was regretting the Iron Rockets after the fourth time I drew an Ace.

MARY:
Baby Weight suggested we do the After burner on the way back to the Grinder

Afterburner (Overhead Claps x50; Seal Claps x25; Grady Corn x25),  Flutter Kicks x20

COUNT-OFF & NAME-O-RAMA
9 HIM and 1 2.0
CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Prayers for DonJ’s dad and stepmom who both have surgery next week

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope Resource Center, Shenanigans from the Speedway is putting together a team

8/20 – Men’s Meeting at Mount Olive Baptist in South Knoxville. Let Swerve or Rep Sleepy know if you are coming by 8/9

Sand For Breakfast

THE SCENE: The gloom is thick this time of year

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching then Indian Run with 50lb sandbag from the AO to Newell Village

THA-THANG:
One PAX takes the sandbag and runs counter clockwise around the loop while all other PAX run clockwise. Whenever the PAX with the sandbag passes someone he gives them an exercise to do 20 reps of before they continue running. Leave sandbag at the starting point and next PAX that gets there picks it up, continue till time is called.

MARY:
Indian Run with sandbag back to the AO; Wheel of Pain, Wheel of Merkins up to 4, Boxcutters x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
10 HIM got about 3 miles this morning

CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Pray for Burnout and Master’s Ms as they continue with pregnancy. Pray for Tool Time’s friend that is battling cancer and has Covid

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – 5k for Hope Resource Center and Men’s Dinner at Rep Sleepy’s church

Learned In St. Louis

THE SCENE: 60 degrees and beautiful

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x30; Tempo Squat x10

THA-THANG:
Three lines spaced 4 parking spots apart. Do exercise/rep count at each line going out and coming back so that each exercise/rep count was done 5 times. Move between cones as prescribed for each different exercise.

  • 5 Man Maker Merkins – Rifle Carry
  • 10 Bobby Hurleys – Bernie
  • 5 Thrusters – Murder Bunny
  • 15 Big Boys – Bear Crawl
  • 5 Grip, Rip, and Roll Merkins – Lunge

MARY:
Flutter Kicks x20; Protractor; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Had each PAX give one positive and one negative thing happening in their lives. This served as a reminder that we each have burdens that we are carrying and we should help each other carry those burdens.

MOLESKIN:
“Bear one another’s burdens, and so fulfill the law of Christ.”
‭‭Galatians‬ ‭6:2‬ ‭ESV‬‬

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO; Get your Speedway shirts ordered; Doctor VQ on Thursday