F3 Knoxville

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.

Bombshelter Killer Bs IP challenge

THE SCENE: Upper 60s n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 ssh IC silent count in honor of Garrett Jablonski
THA-THANG

  • Killer Bs iron pax week one challenge
  • 5 rounds for time .see picture ….
  • handy.

MARY:
Flutters x10 IC

alternating Superman’s x20
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
Remembering Garret . Thank you Tank for speaking this morning about Garret and thank you to Proton for praying us out.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Have a Naturday (Don’t Mind if I do)

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

  • Indian Run w/ coupon to 1st TN Lot
  • Pick a partner and wheelbarrow the lot, then swap places & repeat
  • Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
  • Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
  • Mosey to Norm Hill with a partner
  • P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
  • Run all the way back to rockpile to discard coupon
  • Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself.  Why would you want to be anyone else, just be a better you.  You know yourself better than anyone.  Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!

Labor Day P-Exam

THE SCENE: 66 and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

BAC – x10 IC 4CT (keep arms up)

Seal Claps – x10 IC 4CT (keep arms up)

OHC – x10 IC 4CT

Cherry Pickers – x10 IC 4CT

Tempo Merkins – x10 IC

THA-THANG:
Slowsy around the park. Buddy carry 40lb sandbag along the way. Head to church lot.

P*EXAM (skipped the second E for time and let’s be serious…)

  • P – Prisoner Cell Merkin Burpees (PCMBs) – Burpee. 3 merkins at bottom. Knees to chest between each burpee. x10
  • E – Elevens – 10 merkins at the bottom. 1 squat at the top. Carry 40lb sandy at least 1 full lap during the exercise.
  • X – X-factor – 20x on your 6. Make an X with your body. Right hand to left foot. Left hand to right foot. Repeat.
  • A – ABS – American Hammers, Flutters, BBS 50/ea 2CT where necessary.
  • M – Merk-o-rama – PAX circle up in plank position. Each does 1 pushup around the circle. Add 1 rep each time. PAX does pushup, next PAX does same, until everyone does it. Repeat until you hit 5 reps.
  • Mary – name your exercise

COUNT-OFF & NAME-O-RAMA
Vertigo, Chaucer, Magic Mic, Herbie, Duggar, Filter
CIRCLE OF TRUST/BOM:
“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.

Waking up the legs

THE SCENE: JUCO not too muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 windmill, 10 hairy Rockettes, 15 mountain climbers, 10 tempo merkins, 10 Moroccan night club, 7 cherry pickers
THA-THANG:
Mosey to the parking lot north of the maintenance building. Begin at the south-most corner.

  • 20 merkins
  • bear crawl to next corner going counterclockwise
  • 20 Freddie Mercury IC (4-ct)
  • run to the next corner
  • 20 squats
  • run up the hill
  • 10 burpees
  • mosey down and then run to the coupon pile
  • grab a coupon and do 20 curls and 20 tricep extensions
  • run up the stairs
  • 20 flutter kicks IC (4-ct)
  • down the stairs
  • lunge walk to the corner of the parking lot
  • 10 burpees
  • run back to start
  • AMRAP

MARY:
No time today!
COUNT-OFF & NAME-O-RAMA
11 PAX on a holiday…not bad.
CIRCLE OF TRUST/BOM:
II Tim. 3:16-17 – “All scripture is inspired by God and profitable for teaching, for reproof, for correction, for training in righteousness; so that the man of God may be adequate, equipped for every good work.”  Study the Bible to gain true knowledge, wisdom, and understanding for all of life’s difficulties.
MOLESKIN:
Welcome FNG Jitters!
ANNOUNCEMENTS:
TTTP on September 14th.