F3 Knoxville

Spectacular

THE SCENE: Cool, clear 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x25 Each position/each direction

SSH x 40 IC

Imperial Squat Walker x 15 IC

8 Count BB x 5 IC
THA-THANG:

Mr. Spectacular 11s: PAX performs one Mr. Spectacular then does suicides to all 10 cones. Then two Mr. Ss, 9 cones etc.

Lunge length of parking lot

Crab walk length of parking lot

MARY:
10 – 8 count BB

20 Flutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember to take a second and listen to those around you and not instantly fire off your opinion/stance. Understanding someone else’s point of view is a great sign of respect. It does not mean you have to agree with their view, just listen and understand.
MOLESKIN:
REMEMBERTODRINKYOUROVALTINE
ANNOUNCEMENTS:

Abbrev Sea Biscuit

THE SCENE: 46°F, Clear sky with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Mosey around parking lot
  • Mosey to the circle park
  • Do burbees to Get Up Offa That Thing- James Brown

THA-THANG:
Mosey to the ORHS Track
Modified Sea Biscuit
PT= 10 Burpees, 20 Merkins, 30 Squats
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 laps

Mosey back to SP

MARY:

  • Stretching Flow: plank–> downward dog–> plank–> pigeon R–> plank–> upward dog–> plank–>pigeon L–> plank–> downward dog–>

COUNT-OFF & NAME-O-RAMA
7- Chaco, Rocket, Snaggletooth, Kickflip, Samaritan, Erector, Archie (QIC)
CIRCLE OF TRUST/BOM:
What does it mean to be a high impact man (HIM)?
“Jesus replied, “A man was going down from Jerusalem to Jericho, and he fell among robbers, who stripped him and beat him and departed, leaving him half dead. Now by chance a priest was going down that road, and when he saw him he passed by on the other side. So likewise a Levite, when he came to the place and saw him, passed by on the other side. But a Samaritan, as he journeyed, came to where he was, and when he saw him, he had compassion. He went to him and bound up his wounds, pouring on oil and wine. Then he set him on his own animal and brought him to an inn and took care of him. And the next day he took out two denarii and gave them to the innkeeper, saying, ‘Take care of him, and whatever more you spend, I will repay you when I come back.’ Which of these three, do you think, proved to be a neighbor to the man who fell among the robbers?” He said, “The one who showed him mercy.” And Jesus said to him, “You go, and do likewise.””
‭‭Luke‬ ‭10:30-37‬ ‭ESV‬‬
https://www.bible.com/59/luk.10.30-37.esv
Who were the good people that shied away from doing something that mattered? Who was the HIM?
All are PAX. Earn the title of a HIM.

Blackjack – Recycled

THE SCENE: Dark and Dry

WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

 

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Then Suicides

THA-THANG #2: 

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

CIRCLE OF TRUST/BOM:
I don’t remember what I said but I bet it was good.

Shine Bright Like a Diamond

THE SCENE: Chilly…Finally!

WARM-O-RAMA:
Some Fast SSH, Tempo Merkins, Tempo Squats, BAC

THA-THANG:
7 of Diamonds

Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.

  • Round 1 – 7 Burpees – Lunge between cones
  • Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
  • Round 3 – 21 Merkins – Duck walk
  • Round 4 – 28 Squats – Crab Walk
  • Round 5 – 21 BBS – Lunge
  • Round 6 – 14 Merkins – Duck Walk
  • Round 7 – 7 Burpees – Bear Crawl

MARY:
Circle of Pain

CIRCLE OF TRUST/BOM:
1 Corinthians 13: 1-4tou

TGIM – Run Your Race.

THE SCENE: 40s – FEELS GOOD
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I’ll be your Q this morning
  • Couple of things;
    • Despite popular belief I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone – if you need to modify anything we do today – do it. But push yourselves and those around you!

WARM-O-RAMA:

  • SSH: 11×4 IC
  • Half-Burpee: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Windmill: 11×4 IC
  • Iron Mikes: 11×4 IC

THA-THANG:

  1. The Quarter Pounder
    1. Battle buddy it up
    2. BB1: Big Boy sit-ups (feet under rail)
    3. BB2: Sprint to stairs going up to bridge = 25 merkins (1-count)
    4. R&R 2x for each battle buddy

[ Mosey to Bridge overlooking Cumberland Avenue/The Hill ]

  1. UT Wins, You Win – Papa Johns
    1. Line up in merkin plank facing UT
    2. Man in the back leads PAX in 2 merkins (up/down = 1)
    3. Sprints to the first position
    4. R&R until we’ve made it across

[ Mosey to bottom of parking lot across from WFP ]

  1. Seabiscuit
    1. 2 curves in the lot
    2. Each curve = 25 V-Ups
    3. 2 laps

[ Mosey to hill leading up to WFP ]

  1. American Indian Run
    1. TAKE THE HILL

[ Back at AO ]

    • All my benches
      • Correct-form box jumps (Up/Down = 1
    • Ring of Fire
      • Each HIM leads PAX in 14 reps of an exercise
    • ATMs
      • Cash out like a boss

 

COUNT-OFF & NAME-O-RAMA

5 PAX – No FNGs

CIRCLE OF TRUST/BOM:

TGIM – Thank God It’s Monday. “Thanks for being out here this morning men, and pushing hard. This has nothing to do with you, nothing to do with me. Some people didn’t wake up with breath in their lungs this morning, you did. Thank God it’s Monday and the creator let us get physical in his creation.”

Usually what we hear about Mondays is negative and along the lines of “ugh I hate Mondays” or “here we go again.”

YES. HERE WE GO AGAIN – LET’S ROCK!

Monday is the best day of the week. A chance to do a little better than you did last week. A fresh start. Embrace Mondays as a fist-bump or slap on the back from our Divine Creator.

Think of Monday as the start of a race, in a far larger race that has been going on for years (25 for me). Hebrews 12 gives us the race, the gut-check, and the reassurance that this is a race that cannot be shaken.

12:1-2 (Jesus, Founder & Perfecter of our Faith) = are the introduction. This is the action item, this is the intro to the race, and a reminder of the race official and who HE is, regardless of who or when we are.

12:3-17 (Do Not Grow Weary) = For me this is the gut-check/slap motivational youtube video you watch at 3pm to psych yourself up for the rest of the workday. Do. Not. Grow. Weary. The race we run as High Impact Men is long. And it is hard. And it is full of curves and cracks in the road. And it is life-giving. How do you refuel when you get tired/weary in a race/OCR/GORUCK event? How do you refuel in the race you run in life?

12:18-29 (A Kingdom That Cannot Be Shaken) = As sons of the most-high King – we run a race that is set for the kingdom, a kingdom that cannot be shaken. This is the reassurance and light that the race we run is worthy of fighting hard for and pressing further in for.

Keep the Faith & Fight the Good Fight!

ANNOUNCEMENTS:
Check out the Q calendar on the F3 website – we need men to step up and lead! Grab a battle buddy and lead together!

Goliath at the Gorge/2nd F with F3 Northeastern TN this Friday-Saturday in Johnson City. It ain’t too late – contact Abscess, Tank, Steam to get more info and how to be a part of what is for sure going to be a character building weekend with PAX from around our state.

P.S. = GO VOLS. WE WANT BAMA.