F3 Knoxville

Fight the Good Fight

THE SCENE: 52 degrees and a bit cloudy. Perfect February weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct

12 Seal Claps on 4ct, 10 Cherry Pickers on 4ct, 10 Tempo Squat, 10 Monkey Humpers on 4ct
THA-THANG:
Grab a battle buddy and a CMU, head to baby hill by AO

Bottom of hill is 200 CMU curls, 150 CMU chest press, 100 CMU squats. While one partner does reps the other runs to top of hill (4 burpees) then back down to relieve buddy.

 

When done, mosey to top of dragon tail hill and preform 2 reps at every light pole to cross walk then run back to top.  Exercises consisted of Bobby Hurley’s, Big Boys, and Plank Jacks

MARY:
Put the CMU’s back where they belong and finish up with 20 R and 20 L side planks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ready 1 Timothy 6:11-12

But you, man of God, flee from all this, and pursue righteousness, godliness, faith, love, endurance, and gentleness.  Fight the good fight of the faith.

What does it look like to fight the good fight?  We are either fully devoted soldiers for Christ or we are choosing the things of this world.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Beach Weather

THE SCENE: 65 & breezy  –  felt just like a night at the beach

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins IC x 10
  • SSH x 20 IC
  • LABC fwd/bckwd x 10
  • OYO stretches

THA-THANG:

  • Mosey to the hockey rink
    • 11’s.  Merkins on one end, Squats on the other.  Do 2 burpees every time you cross the middle of the rink
  • Mosey to the tennis courts
    • 11’s.  Bear crawl forward & crawl bear back.  Dry Docks at one end, Lunges at the other end.
  • Mosey to the outhouse
    • Battle buddy up.  100 box jumps, 100 decline merkins, 100 calf raises.  Do these DORA style while partner runs to the grass and does 5 merkins.

MARY:

  • Low flutter kicks x 20
  • High flutter kicks x 20
  • Heels to heaven x 20
  • LBC x 20
  • Row, row, row your boat (Waxjob)
  • 5 burpees OYO (Ribbed)

COUNT-OFF & NAME-O-RAMA
Toebox, Tweet-E, Tank, Waxjob, Snitch, Ribbed, Wagon Wheel, Sparky, Mayberry, Choir Boy, Abacus, Bartman

CIRCLE OF TRUST/BOM:
God is in the business of bringing glory to himself.  No matter what your circumstance is, be sure to posture yourself so that God gets glory from it.

MOLESKIN:

ANNOUNCEMENTS:

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:
20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!

Bear Necessities

THE SCENE: warm Thursday. Cloudy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 four count side straddle hops

30 total arm circles

10 pushups on your own

15 Windmills

15 cherry pickers

THA-THANG:

Indian run to bottom parking lot for Bear (crawl) necessities: 2 cones each side of circle 10-15 yards apart for bear crawls. Workouts at each of 4 cones listed below.  Run 1/2 circle after each set of two cone workout.

set 1:

10 burpies

20 pushups

20 flutter kicks

20 big boys

set 2:

20 bicycle crunches

20 squat jumps

20 hello dollies

20 diamond pushups

set 3:

20 LBC

10 tempo push ups

20 box cutters

20 mtn climbers

Mosey to pavilion for 11’s of bench rows and dips

Mosey to cardiac hill, 2 sets of corner workouts: 10 big boys, 10 no hands push ups, 10 squats, front runners circle back to gather others for round 2.

Mosey to brick pile in parking lot for team 100’s: 100 curls and 100 over head press, partner runs to light pole with 20 side saddle and Bernie sanders back.

Finish with bug swats? and ATM’s

COUNT-OFF & NAME-O-RAMA
3 FNG’s
CIRCLE OF TRUST/BOM:
Staying humble and taking care of one another.  referenced a video from the super bowl.
MOLESKIN:
I hope everyone enjoyed this workout and I very much appreciate each and every one of you!
ANNOUNCEMENTS:

Go Diego Go!

THE SCENE: Rainy, wet, too warm for February
F3 WELCOME & DISCLAIMER  Yep
WARM-O-RAMA:
10 – Cherry Pickers, 15 – Rockettes, 10 – Windmills, 10 – Merkins OYO

THA-THANG:
Mosey to large West parking lot.

Belch across the parking lot stopping on every parking row for 5 tempo merkins. Wait for 6 to finish and sprint to the next line. 8 rows covered in total.

Mosey to the coupon pile and partner up. Each team grabbed one CMU and headed to the maintenance parking lot for some fun.

Dora’s cousin Diego made an appearance. Each team completed the following:

  • 100 – Merkins
  • 150 – CMU Overhead Press
  • 200 – LBC
  • 250 – CMU Curls
  • 300 – CMU Squats

One HIM performed the exercises while their battle buddy completed suicides across the parking lot with three stops. The PAX went above and beyond my expectations and knocked out Diego with minutes to spare.

Mosey back to the AO.

MARY:
No time. Diego was a beast.

COUNT-OFF & NAME-O-RAMA
7 HIMs didn’t let a little rain scare them away. No FNGs
CIRCLE OF TRUST/BOM:
IWhen faced with a problem that seems insurmountable, take a step back and attack it one piece at a time. As Booster said, “You eat an elephant one bite at a time.” Don’t doubt your abilities when faced with trials in life, use those trials to grow and you will be better for it.
MOLESKIN:
Shoutout to Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. Bagger has gotten word that his job in Atlanta is finally coming through and he will be moving in the coming month. It will be sad to see him move on, but we’re all excited for him as well.
ANNOUNCEMENTS:
The CSAUP is this Saturday at the Bomb Shelter. Start time is 6am and projected finish is 10-10:15am.