F3 Knoxville

Author: Skewer

1000 reps ????

THE SCENE: a cold 23 degrees 
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
I. TN rocking chair . 2. Five failure to launch 3. SSH

THA-THANG:

  • Tabata style 40 seconds work 20 second rest 8 sets/3 round
  • 1000  step-ups
  • Bruce lee Abs ( America hammer,  leg lifts, awkward turtles,  little baby crunches, heels to Heaven,  Flutter kicks)
  • Sprint and push (5 rounds of sprint parking lot by picnic tables.  Then 30 merkins)

MARY:
Circled back at the AO flag for some Pax led workout
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
Trying to do 1,000 rep step ups in 45 minutes is practically impossible. But doing it with other men we can succeed.  F3 is about getting out of your comfort zone,  facing adversity together so you can become what God wants you to be.
ANNOUNCEMENTS:

Turtle power

THE SCENE: wet morning
F3 WELCOME & DISCLAIMER: given
WARM-O-RAMA:
Some Knox Cherry pickers,  some Tempo merkins, some Tempo squats and little baby arm circle .

Mosey to the brinks to grab a few CMU. To take back to the back side of the senior center.

Tha-Thang

  • Tabata 40 seconds work 20 seconds rest. 8 times 4 rounds
  • Exercises: (curls, tricep extensions, overhead press, rows, rifle carry down the hil and murder bunny up)
  • Carried the CMUs back to a truck for loading up.

MARY:
Hims led some excises till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: shared that God has F3 here to help me understand what I need to do in being better for my community and there will be times of adversity to help me become stronger 
MOLESKIN:
ANNOUNCEMENTS:

Day of the turtles

THE SCENE: clear and still a big moom
F3 WELCOME & DISCLAIMER.. 9 HIM were provided the welcome
WARM-O-RAMA:
The PAX enjoyed warming up with

  • 10 baby arm circle  forward and back.
  • 5  Knoxville Cherry pickers
  • 10 Chattanooga Cherry pickers
  • 10 Seal claps

While listening to the 🐢 Rap

THA-THANG:
Mosey to the smokehouse to grab some coupons . The HIMs did also enjoyed some A-gorgs

  • 20 minutes PAX did Turtles workout
  • Curls for 1 minute rinse and repeat 4x
  • Thrusters for 1 minutes rinse and repeat  4×
  • Heavy American hammer for 1 minute rinse and repeat 4x
  • Carried the CMU  up the bleachers 25 time

MARY:
Divided the PAX in two . Group 1 held Plank while Group 2 sprinted to the flag rinse and repeat 3x

Carried CMU to parking lot for bear and block  from trashcan to sign x 3

Rifle Carried CUMs to playground for 3 sets of triceps extensions and pullups 7 reps.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
Romans 5:1‭-‬5 ESV
https://bible.com/bible/59/rom.5.1-5.ESV
MOLESKIN:
Whatever weakens your reason, impairs the tenderness of your conscience, obscures your sense of God, takes off your relish for spiritual things, whatever increases the authority of the body over the mind, that thing is sin to you, however innocent it may seem in itself.” Susanna Wesley 

Susanna told this to John her son as a reminder that we as men need to keep our guard up or enemy will attack and cause injuries.

While on this earth we need to remember that when we fully follow Christ, there will be a form of suffering. We just need to dig deep in our walk with God so we can saturate the Gospel  in our family and community

ANNOUNCEMENTS:
None

Duespaid

THE SCENE: clear morning for 9 Hims to showup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Stretch the shoulders 30 seconds
  • Mosey
  • Stretch IT band an triceps 30 seconds
  • Mosey
  • 20 SSH
  • Mosey to the recruiting center
  • Thread the needle

THA-THANG:
Duespaid: Buddy up one HIM did heavy farmer carry while other one did one of the stations

  • CMU Thrusters
  • Tire  jumps
  • Hammer curls
  • Triceps extension
  • Sumo Deadlifts

Mosey to the stairs  for 2nd Buddy challenge

One HIM went up the stairs with CMU while other one did exercise.  Rinse and repeat till all exercise were completed

  • 40 CMU goblet Squats
  • 30 mountain climber
  • 20 rep (10 each arm) CMU single arm row
  • 10 merkins
  • 5 Burpees

MARY:
playground for 2 finger pullups

then back to the flag for Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8 ESV

MOLESKIN:
God reminds me that through all my struggles in life I must think on these things in Philippians 4:8 so the gospel is satchurated in my community and home
ANNOUNCEMENTS:
December 10 Christmas parade

Bringing 300’s to 17 Hims

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves 

WARM-O-RAMA:  

  • 11 LBC forward
  • 10 LBC backwards
  • 10 Seal claps
  • 10 Overhead claps
  • 10 Chattanooga Cherry pickers
  • 5 Knoxville Cherry pickers
  • 20 Booyah merkins  with a buddy

THA-THANG:
300’s

  • The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins,  walked back together. Rinse & Repeat 10 times

Climb and tag

  • The PAX divided into two  units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

  • The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY:  the PAX got on their 6 and completed some core

  • 25 America hammer
  • 25 heels to Heaven
  • 25 Awkward turtles
  • 25 little baby crunchesCOUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Roman’s 5:1-5

  • Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
    Romans 5:1‭-‬5 ESV
    MOLESKIN:
    God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
  • ANNOUNCEMENTS: from Hands
    F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.