F3 Knoxville

Tour of Downtown Powell

THE SCENE: A balmy 36 degrees.  Clear skies.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop
  • Baby Arm Circle
  • This Right Here
  • That Over There
  • Susan Somers

THA-THANG:
Tour Of Downtown Powell – Three Laps around the circuit below

  1. Powell High School – Curls for the Girls with CMU
  2. Frontier Phone Company – Mountain Climber Merkins
  3. First Tennessee Bank – ATMs
  4. Steamboat Subs – Monkey Humpers
  5. Half Time Pizza / Cajun Cookhouse – WMDs
  6. Splash Pad – Squat Jumps

Walls of Jericho – 7 reps of 7 exercises followed by 7 laps around a building to tear it down

  1. BBSU
  2. Merkins
  3. Squats
  4. Flutter Kicks
  5. Carolina Dry Docks
  6. Iron Mike
  7. LBC

Train Tracks – after a mosey to the Powell High football field – modified Indian Run starting on the goal line – first man runs to 5 yard line then lays down, next man run over him and lays on the 10 yard line, next man runs over both and lays on the 15.  When last PAX has run over the 5 yard line, first man gets up and runs over all PAX members and lays down on the next yard markers.  Down to one endzone and back to starting point

Return to AO
MARY:
No time here…
COUNT-OFF & NAME-O-RAMA
11 total including one FNG – we christened him “Zamboni” for busting his tail while reffing his first Ice Bears game
CIRCLE OF TRUST/BOM:
Psalm 46:10 – “Be Still and Know that I am God” – Encouragement today to trust that God has you and takes care of you.  As the chaos of life can overwhelm us take comfort in the fact that God is in control.  Don’t panic…relax and Be Still.

MOLESKIN:
Prayers for Logan (a teenager) as he battles cancer in Madisonville.  Continued recovery for the Brickyard PAX as we fight off the flu.

ANNOUNCEMENTS:
Lifehouse Coffee was on point this AM

Horse Movie

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

  • Hillbilly’s x 15
  • Little this/that
  • Michael Phelps

THA-THANG:

Seabiscuit – from grinder down hill to the left toward front of church and back around up stairs. 1,2,3,4,3,2,1 = .27 mile about 4.32 mile total

  • 5 Burpees
  • 10 Pull-ups
  • 15 Derkins
  • 20 Squats

When you finish do your Mary’s. If you finish that. Bear Crawl backwards up hill near stairs and down forwards.

MARY:

  • 100 BBS
  • 100 American Hammer

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:

Support your brothers. Push each other but lets remember to honor the challenges in each others lives and respect the HIM enough to know he is taking care of business as best he can. In turn, really push yourself. Work on form. Honor the process by doing the work. It’s not about adding up your numbers but about quality. Lets really support our brothers here and when someone falls, help them back up.

MOLESKIN:
ANNOUNCEMENTS:

Battle Buddy Grind

THE SCENE:

30°F, clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Cherry Pickers x20 (IC)
  • Imperial Walker Squats x20 (IC)
  • Burpee x5 (OYO)
  • Merkins x10 (IC)
  • Squats x10 (IC)

THA-THANG:

Mosey to the new parking lot just past the playground parking lot

Partner up w/ Battle Buddy

Partner runs loop while other partner works on:

200 Squats

200 Merkins

200 BBS

200 Squat jumps

(Both partners’ reps accumulate toward total)

Jump Rope until everyone is done

Partner Derkins x10 (OYO- 3 sets)

MARY:

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

ATMs (5 Shoulder Taps, 5 Tempo Merkins, 5 Merkins) IC

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

LBC x30 IC

COUNT-OFF & NAME-O-RAMA:
CIRCLE OF TRUST/BOM:
F3’s mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.
F3 Qsource Blog:

https://f3qsource.blog/2018/01/25/jan24-f3qsource-daily-maxwell-scriptures-and-quotes/

MOLESKIN:

The morning flew by. There was more planned but we ran out of time.

Early Friday Ruck

THE SCENE: clear, 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to upper field
THA-THANG:
Do 20 reps of each exercise with the ruck.  After each set, 50% run to midfield, full sprint back to end line.

Exercises

  1. Merkin pull through
  2. OH press
  3. Curls
  4. Upright rows
  5. Squats
  6. Lunge with ruck over head

Ruck another lap stopping at concrete bleachers for,

20 incline merkins

20 step up

Ruck another lap, through in 20 merkins

Part of your balanced breakfast

THE SCENE: Like 26 or something.  Dry and comfy… good grief, I don’t think I even feel the daggum air anymore.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, then x15 more I-Faster-C
Burpees x5 OYO
Plank Twist and Reach Through x10 IC each side
LBAC x15 each way IC
Hindurkins x10 IC
Burpees x5
Al Gore Tuck x10 IC
Bear Crawl around the outside of the circle!
Dang, that feels farther than it looks.

THA-THANG:
Insert information about the workout.
Mosey over to the amphitheater… Balance set up at the top.
14 PAX, so load one side with 2 handfuls of gems (about 60)
PAX gather at the bottom of the stairs
Everyone does sets of 15 merkins OYO, taking a gem up the stairs to the balance and moseying back around the path.
Once the balance tips, dump one side and everyone switches to sets of 15 BBS.
One more tip, switch to sets of 10 Box Jumps on the stage.

After about 3 sets of Box Jumps we’re running out of time. Gather at the top and Indian Run back to the AO

MARY:
Circle up on your six:
Flutter Kicks x15 IC
Slutter Kicks x15 IC
Side Crunch x15 IC each side
Superman Swims x15 IC
Protractors
AMRAP Merkins until time called!

COUNT-OFF & NAME-O-RAMA
14 today – 2x the number of completeness. Perfectly balanced!  Sorry Petey, couldn’t find you on the site to tag you…
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

We are all out here this morning exercising physical discipline in training our bodies. I probably wouldn’t exactly call F3 strict training, but it does take a good amount of self-discipline to pull your socks on at 5am and get out in the cold. And, as anyone who’s been away from the gloom for a while can tell you, the “crown” we gain out here of a modicum of physical fitness certainly doesn’t last.

So I want to encourage you throughout the day to exercise in your spiritual life that same level and more of self-discipline and the intentionality of action, looking forward to the prize that your Lord has for you.

MOLESKIN:
It was great sharing the gloom with you HIMs this morning! Sorry to Peach Fuzz for getting the “same Q second verse” treatment, having experienced the balance at JUCO on Monday…
ANNOUNCEMENTS:
Pray for Popeye and a group from Celebrate Recovery heading down to St Kitts to minister to people whose lives are gripped by destructive addictions!