F3 Knoxville

Root!

THE SCENE: Warm
F3 WELCOME & DISCLAIMER almost forgot it
WARM-O-RAMA: intro to Spread Eagle Merkins 
THA-THANG:
Mosey to the trail head.  Hit the trail with flashlights on a mosey, stopping to do 20 3-ct merkins. High knees when we hit the grass at Admiral park.

5 station loop. Stop at each cone and do (reg,wide,diamond and spread eagle merkins) qty of 20 on first lap, 10, 5. On each lap stop at pavalon for 10 pull-ups.

Take a lap with only pull-ups and finish with flutters to 30. Take another lap w/o exercises.

Mosey back doing imperial walkers thru grass then mosey Thru woods back to CC Park. Stopping for 20 tempo squats and some rocketts. Bernie once out of the woods from pole to pole and then snake around the trail back up to the splash pad for 20 dips, 10 inclines and 10 declines. Snake around to the AO.

MARY:
100 LBCs, circle of pain with 5 Merkins
COUNT-OFF & NAME-O-RAMA

8 in attendance

CIRCLE OF TRUST/BOM:

“Be careful to thank God what you ask for”  many times we are quick to ask God for  things that will help us or others, we tend to forget about going back and thanking God for his intervention. Let’s  make a greater effort to appreciate what God does for us and thank him for his many answered prayers.

 

 

MOLESKIN:
Don’t leave a Q in drafts or someone will stalk you. I found this message in my Q notes.

Tank, I’m watching you….always watching you! Waaa ha ha ha.

Im guessing it’s Woodshack or Doubtfire
ANNOUNCEMENTS:
Dad camp, dirt circuit, TTTP.

Lounging on sophomore hill.

THE SCENE: Perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, side straddle hop, merkins, about 15 burpees

THA-THANG:
Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear,  10 burpees low, 5 burpees high figure 8 pattern

MARY:
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:
2 Timothy 1:7
MOLESKIN:
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Opposite & TMI from tweety

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OYO

Coupons

90, 60 and 60 sandbags

3 rucks

Dumbells and kettle bell
THA-THANG:
5 stations with 2 movements at each.  Switch between movements for 8 minutes then switch station.

1.  Merkins and bent over rows

2.  Triceps extension and curls

3.  OH press and upright rows

4.  Squats and straight leg deadlifts

5.  BBS and superman

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sign up to Q
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dog Pound Iron Pax Week 1 Challenge

THE SCENE: 71, dark and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x SSH, Air Squats, Cherry Pickers, Big Arm Circles and Merkins to get us warmed up quickly

Mosey to the field for Killer B’s

THA-THANG:
Iron Pax Challenge Week 1 Killer B’s

  • 10 yard Broad Jump
  • 10 Burpees
  • 10 Bonnie Blair’s (aka Iron Mikes)
  • 10 BBS
  • Do this for 30 yards and the bear crawl back 30 yards to staring line
  • Repeat for 5 rounds for time

When PAX finished they could run lap around the field and then find a HIM to encourage along  as they finished their rounds by doing it with them

Times ranged from about 19-38 minutes per HIM

MARY:
No time for this
COUNT-OFF & NAME-O-RAMA
19 HIMs plus 1 FNG Biscuit
CIRCLE OF TRUST/BOM:
While traveling yesterday I heard a man say on The Message radio station “We look for God in the destination but He is often found in the detour.” Many of us have had detours this year that have affected us physically, emotionally, spiritually, financially, at work, at home etc and we don’t understand why things aren’t going the way we planned and wonder where God is.

We are looking to Him and for Him in the end and are not looking to understand His meaning and plan for us in the midst of our detour. So if you are like Daniel in the Lion’s Den, Moses by the Burning Bush or even like Jonah in the belly of the whale. Seek God and look for Him and know that He is with you and He has a plan for you that might not be what you expected and your circumstances don’t make sense but know that you are right where He wants you. He is with you and will lead you out.  It’s just a detour.

MOLESKIN:
Prayers for Lady Junk, Garrett’s family, everyone in the Bahamas affected by a hurricane Dorian, my daughter Callie that has an infection
ANNOUNCEMENTS:
TTTP coming up, Dad’s Camp RunaMuck soon

Supporting Our Bros

THE SCENE: Sunny and hot, temps in low 90’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Plank Position Sky Reaches, 10 Rockettes, 10 Baby to Wide Arm Circles Forward, 10 Baby to Wide Arm Circles Backward, 10 Cherry Pickers.

THA-THANG:

Mosey to Stop Sign at Southeast Corner of Admin Bldg.  Go to road and down hill on east side of road.  We will do elevens starting with 1 Big Boy Sit-up on bottom of hill and 10 Squat Jumps on top.

Mosey to grassy area across street from water plant bldg.  There will be four cones set up.  We will do the following exercises at each cone in sequence and move between cones as listed:

  • Cone 1:  1.  20 Smurf Jacks.  2.  20 Plank Jacks  3.  20 Sky Jacks (Bernie Sanders to Cone 2)
  • Cone 2:  1.  20 Hand Release Merkins.  2. 20 Carolina Dry Docks.  3. 20 Diamond Merkins.  (Bear Crawl to Cone 3)
  • Cone 3:  1.  20 American Hammers 4 count.  2.  20 Hello Dollies 4 Count.  3. 20 Flutter Kicks 4 Count.  (Sprint to Cone 4)
  • Cone 4:  1. 10 Shoulder Taps each shoulder.  2.  10 Mountain Climbers 4 count.  3. 10 Iron Mikes 4 count  (Bear Crawl to Cone 1)

Mosey to Area 51.  We will run up hill, stopping to do 5 Burpees at each of four landmarks, the last being the tree by the road that goes back to the Admin Bldg. Parking Lot.  We will then do 20 Bicycle Kicks at the top of the road.

Mosey to Bat House.  We will go down stairs and do 15 Baby Crunches at bottom of stairs.  We then run to piney area near top of Mt. Everest and do 15 more Baby Crunches.  We then run up to the Summit of Mt. Everest and do 15 more Baby Crunches.  Finally, we run back to Bat House and do 15 Baby Crunches.

Mosey to AO.

MARY:

20 Right side crunches and 20 Left side crunches

COUNT-OFF & NAME-O-RAMA
Nine men, no FNG’s.
CIRCLE OF TRUST/BOM:
A friend of mine who lives near Chattanooga sent me an awesome article from the Labor Day edition of the Times Free Press of Chattanooga.  The article talked about our F3 brothers in that community.  The link to the article is attached below.  The article meant a great deal to me for several reasons:

  • Us Knoxville guys helped start the first AO in Chattanooga.
  • Our brothers are doing great things in that community.  They now have eight workout groups there.
  • The article discusses how across the United States feelings of social isolation and loneliness are increasing according to the American Psychological Association.
  • The article discussed how one study, published in the journal Perspectives on Psychological Science found social isolation to have the same risk factors for death as obesity.
  • The article talks about how F3 helps men to be more fit but also breaks up the patterns among men of isolation and loneliness.
  • The article talks about how the Faith component of F3 gets men to think about things greater than the individual and think of ways to improve the community.

Here it the link to the article:  https://www.timesfreepress.com/news/local/story/2019/sep/02/inside-mens-groabout-more-just-exercise/502599/.

MOLESKIN:
Prayers for Jinxy who has been found to have some matter around his heart, for Simba’s wife who has heart surgery tomorrow, and for Mr. Roger’s and his family who lost their son, Garrett.
ANNOUNCEMENTS:
Funeral for Garrett this Sunday.