Fitness. Fellowship. Faith.
Time to give back and have a little fun at the same time. Our April 2nd F (Fellowship) will be held at Abridged Beer Co. Thursday April 12th. $3 for every beverage purchase made by F3 Knoxville will go to The Wesley House, an after school program for inner city youth. So bring friends, come thirsty and enjoy the fellowship.
THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct
Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches
Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down
repeat x2
Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.
Mosey to AO
Stopping at every light pole for 10 merkins.
MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc
COT and BOM:
“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.
MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups
THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct
THA THANG:
Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each
Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.
Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs
10 burpees
Mosey to get CMUs
Mosey to AO
20 3-count Calf raises
MARY:
ring of fire -push down leg lifts
Flutter kicks x22
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
James 1:19-20 NIV
God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends? MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend
F3 Knoxville is hosting their first Obstacle Course Race to benefit Operation Enduring Warrior. The event is on May 19, 2018. It will involve teams of 2 to 8 people racing 2 team members at a time to complete as many laps as possible on a 2 mile 20 obstacle course. There is a 5 hour and a 10 hour race option as well as a kids fun run to kick things off for the day. Go to www.facebook.com/hardshiphillocr For more info or register at www.active.com keywords Hardship Hill.
THE SCENE: Clear, dry and cold. Felt like 20 but probably around 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20, Burpees x5, this and thats, rockettes x10
THA-THANG:
Mosey to the CMU pile stopping at walls for some:
Dips x10
Box jumps x 10
Declines x10
Reverse monkey humpers x10
Inclines x10
Repeat till it’s time to mosey again (2-5mins)
Once at rock pile:
Take paver and do
10 curls, 10 presses, 10 tris, 10 rows and run it to top of steps where you do 9 of each. Back down then 8,7,6,5,4, stop for some SSHs to help us feel our fingers again
Mosey to the hill
Rd 1: reg mericans, wide, diamond x5 do lap up around and down hill.
Rd 2: do Rd 1 exercises AND reg squats, squat jumps, smurf jacks x5
Rd 3: Do Rd 1 and Rd 2 exercises AND dry docks, inch worms, dips x5, repeat till time.
Mosey to AO-long way around
MARY:
Boat canoes, flutter kicks, stutter kicks, pickle pounders, monkey humpers…pretty much all the awkward exercises for the FNGs
COUNT-OFF & NAME-O-RAMA
11 total, 4 FNGs (Homer, Wolverine, pigskin, Joe Dirt)
CIRCLE OF TRUST/BOM:
I went to my daughters lacrosse game last night and it was a very close one. There were some questionable calls during the game to which one of the parents attending is very vocal and condemning of the referee. It was quite embarrassing to be sitting next to someone that was acting in such a manner. The way they were talking about The referee and the opposing team was uncalled for. My father always taught me to keep my mouth shut to referees and not to complain or put someone else down. I am not perfect and fail in that sometimes. My father’s advice was a great example for me as I became a man. My mother also backed that up with the “if you can’t say something nice about someone don’t say anything at all“. I found myself criticizing the referees in the car ride home with my daughter listening intently. When I got home this scripture was waiting on me…..Ephesians 4:29
“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”
Another lesson learned in my adult life. MOLESKIN:
Great group this morning, great to see Booster out there working hard even though he could not run. T-claps to my man Mr. Rogers for bringing out 4 FNGs! He is an early lead for the EH award this year!
ANNOUNCEMENTS:
3rd F gathering , Hardship Hill race