F3 Knoxville

Bear with me Route 66

THE SCENE: Overcast, 41°F, Feels like 41°F, Humidity 70%, Wind 2mph from W
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • LBAC x15 IC Forward & Reverse
  • Little of this, little of that
  • Merkins 10x OYO
  • Micheal Phelps

THA-THANG:

  • Mosey around the loop
  • Stop at the corner of Hotel Rd.
  • Route 66 with Bear crawls and Duck walks between light poles to the steps at Gresham
    • 5 BBS to start, up to 55 BBS for a total of 330 BBS
  • Run up the steps to the Gresham Parking lot
  • Man Makers 10x IC
  • Mosey down the hill to the AO with 25 squats at the midway point.

MARY:

  • Flutter Kicks 15x IC
  • Dealers Choice:
    • Merkins 15x – Ghost
    • Annies 10x both arms – Filter
    • Merkins 20x – Swanson
    • Inclines & Declines 10x each – Wilson
  • Hello Dollies 15x
  • Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about my One Word for the year – Intentional. I want to get better about reaching out to men who have slacked off with F3, who need to have that fuse lit or just need encouragement. Who can you reach out to this week, a friend, co-worker, or family member that might need encouragement?
MOLESKIN:

ANNOUNCEMENTS:

4x4s and snake chasers

THE SCENE: Partly Cloudy, 39°F, Feels like 39°F, Humidity 57%, Wind 1mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 10x Cherry Pickers
  • Little if this, little if that
  • 10x Tempo Merkins

THA-THANG:

  • 4 station x 4 exercise relay
  • Station 1 (start)
    1. Round 1 – 25 ManMakers
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank Jacks
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees
  • 15x 4ct Irish Jig – curb toe touches
  • Mosey to the field.
  • Chasing snakes in honor of St. Patrick – 1pax runs across the field and back while rest low crawl, flapjack with the end of the line and continue until all have run
  • Mosey back to AO with an all-out run last 100 yards

MARY:

  • Box cutter
  • Captain Thor
  • Butterfly situps
  • Boat canoe with James Bond and overhead claps for good measure

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Bodybuilder Blackjack

THE SCENE: 40ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

Ran the loop.

THA-THANG:
21’s on the hill of broken promises. 20 bodybuilders at the bottom. 1 get-up at the top.

MARY:
COUNT-OFF & NAME-O-RAMA
2!
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got down through 13 bodybuilders/8 get-ups before time ran out. 132 bodybuilders, 36 get-ups and 4 miles.
ANNOUNCEMENTS:

March Madness Prep-work

THE SCENE: 34* (chilly after last week’s heat wave)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Rockettes, SSH, Tempo Merkins, Tempo Squats

THA-THANG:
Suicide Ladder down parking lot (approx length of basketball court)

Perform 5 Bobby Hurley’s on one end and 5 Merkins on the other end of the parking lot. Increase your count by 5 for each round completed until the last round consist of 40 Bobby Hurley’s and 40 Merkins.  Congratulations! You just scored 360 points!

Basketball Circuit

Four stations of exercises were set up and HIMs paired up for some battle buddy action. At each station one HIM performed the exercise while the other ran “skill drills” down the parking lot lines. Stations were:

  • Free Throws (20lbs wall balls)
  • I’m Open! (50lbs sandbag curls)
  • Defense! (20lbs sandbag tricep extensions)
  • Granny Shots (40lbs sandbag kettlebell swings)

After the circuit was finished we passed the coupons in a ring of fire both standing and sitting. (Sitting yielded a much better workout.)

To top off the workout we ran sprints down the parking lot and bernie’d back for four rounds.

MARY:
None

COUNT-OFF & NAME-O-RAMA
7 HIMs got ready for some B-Ball action
CIRCLE OF TRUST/BOM:

Romans 8:28 New International Version (NIV)

28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

This is one of my favorite verses. However, I think it is often taken out of context. We are not promised an easy life on this Earth. Bad things can happen to good people, but this verse tells us that those things will be used by God to bring us closer to Him and ultimately closer to salvation. We also need to use this thought to help us keep our perspective in this world. Don’t allow trivial things to cloud your view of God. Keep looking upward.

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

Return of the Blocks

THE SCENE: High 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH

Little this/that

Michael Phelps

THA-THANG:

Mosey with CMUs to Suckmore

P1 runs up Suckmore and does shoulder exercise alternating each round. Carry the CMU up and down each time.

30 upright rows

30 OH presses

P2 is alternating each round AMRAP until P1 returns.

Squats

Leg lifts

Alternating lunges

BBS

MARY:
1 minute of LBCs
COUNT-OFF & NAME-O-RAMA
9 brothers.
CIRCLE OF TRUST/BOM:
I had nothing. Drifter stepped up and provided us with a nice Easter message from his recent study of Matthew. He spoke about certain flower up north that blooms early but is subsequently covered in snow. An allegory of Christ dying but leaving us with the hope of a new “spring” yet to come.
MOLESKIN:
I had a way worse routine planned. I’m thankful the blocks were returned so we could do my original idea. That bad one will probably be saved for the Burbs. I don’t want anyone to quit the Bomb Shelter…
ANNOUNCEMENTS:
Habit help is likely being cancelled this week.

Convergence beatdown at Lakeshore Park next Saturday the 31st followed by 3rd F at the Outlook on the strip.