F3 Knoxville

Bags N’ Buckets

THE SCENE: 49 Degrees, surprisingly warm, glorious day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Toy Soldiers IC x 15
  • Rockettes (Left Leg First) IC x 10
  • Merkins IC x 10
  • SSH IC x 25
  • Body Builders IC x 8 or 9ish

THA-THANG:

  • Take the Long Way Around
  • Mosey around the baseball fields, Ascending Squats at each Lamppost (Try not to throw your back out!)
  • Plank it up in the parking lot
  • Wheel of Merkin OYO x 5
  • Mosey to the Cans and pick up something Heavy (Sandbag, Bucket or CMU), mosey to Soccer Field
  • Dora 1-2-3
  • 100 Mtn Climber Heel Taps
  • 200 BBS
  • 300 Plank Jacks
  • Farmer Carry one or two (Pax Choice) to Midfield and Switch
  • Split into 2 Teams – Relay style
  • Relay Number 1 – Bear Snake Moan to Midfield and Back
  • Relay Number 2 – 2 Pax Double Farmer Carry to Midfield and Back. Remaining Pax does Rocky Balboas/Mtn Climbers
  • Relay Number 3 – AYG Sprints
  • Grab something heavy and hoof it back to the AO with some Lunges mixed in

 

MARY:

  • Hello Dollies IC x 25
  • Caterpillar Merkin Tap Outs IC x 5 (Yes we can do one more!)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Father isn’t always what you may think it is. We can show love and acceptance that can really make a difference to the people in our lives. My Father-in-Law showed me what it was like to be welcomed into a family.
MOLESKIN:
Great turnout this morning, with a visitor from Davidson (Kwame), who brought us the gift of an FNG this morning (Podium) it was a challenging workout. I thought I was going to have to turn the Q over this morning after throwing my back out in the first 10 minutes… It was great to see the PAX step up when I went down. I am always humbled when I’m around these guys. Thanks for pushing HIM’s!
ANNOUNCEMENTS:
Hardship Hill on May 19th & I was getting my phone for the rest… Check the announcements section of F3Knoxville

SSHs help when you can’t feel your fingers

THE SCENE: Clear, dry and cold. Felt like 20 but probably around 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20, Burpees x5, this and thats, rockettes x10

THA-THANG:

Mosey to the CMU pile stopping at walls for some:
Dips x10
Box jumps x 10
Declines x10
Reverse monkey humpers x10
Inclines x10
Repeat till it’s time to mosey again (2-5mins)

Once at rock pile:
Take paver and do
10 curls, 10 presses, 10 tris, 10 rows and run it to top of steps where you do 9 of each. Back down then 8,7,6,5,4, stop for some SSHs to help us feel our fingers again

Mosey to the hill
Rd 1: reg mericans, wide, diamond x5 do lap up around and down hill.
Rd 2: do Rd 1 exercises AND reg squats, squat jumps, smurf jacks x5
Rd 3: Do Rd 1 and Rd 2 exercises AND dry docks, inch worms, dips x5, repeat till time.

Mosey to AO-long way around

MARY:
Boat canoes, flutter kicks, stutter kicks, pickle pounders, monkey humpers…pretty much all the awkward exercises for the FNGs
COUNT-OFF & NAME-O-RAMA
11 total, 4 FNGs (Homer, Wolverine, pigskin, Joe Dirt)
CIRCLE OF TRUST/BOM:

I went to my daughters lacrosse game last night and it was a very close one. There were some questionable calls during the game to which one of the parents attending is very vocal and condemning of the referee. It was quite embarrassing to be sitting next to someone that was acting in such a manner. The way they were talking about The referee and the opposing team was uncalled for. My father always taught me to keep my mouth shut to referees and not to complain or put someone else down. I am not perfect and fail in that sometimes. My father’s advice was a great example for me as I became a man. My mother also backed that up with the “if you can’t say something nice about someone don’t say anything at all“.   I found myself criticizing the referees in the car ride home with my daughter listening intently. When I got home this scripture was waiting on me…..Ephesians‬ ‭4:29‬

“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”

Another lesson learned in my adult life. MOLESKIN:
Great group this morning, great to see Booster out there working hard even though he could not run. T-claps to my man Mr. Rogers for bringing out 4 FNGs! He is an early lead for the EH award this year!
ANNOUNCEMENTS:
3rd F gathering , Hardship Hill race

Opportunity Knocks

THE SCENE: 33 Degrees, Crisp and Cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We hit the ground moseying. No time to waste.

The Thang:

We completed a modified Barkley this morning. We had 4 Stations for each lap:

 

  • 5 Burpees
  • 10 Squat Jumps
  • 15 BBSU
  • 20 Merkins

And we hit the cardio button and did more moseying. The PAX was responsive and full of chatter.

Ran a hill for good measure. We got 3.3 miles in this morning.

MARY:
Completed Hello Dolly’s to end the Thang.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Opportunity knocks- challenged the PAX to look for ways to serve others today.

MOLESKIN:

Great morning to be alive! The PAX pushed themselves and encouraged each other along the way.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Running

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

  • SSH x 10 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • LBAC fwd/bckwd
  • OYO stretches for 20-30 seconds

THA-THANG:

  1. Lunge across parking lot to the outhouse
    • PAX choice:  30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
    • Plank when finished
  2. Move to road & Forward Crab Walk up the hill to the speed bump
    • 25 Diamond Merkins at the speed bump
    • Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
  3. Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
    • 50 Calf Raises at the sign
    • Ab work until 6 finishes broad jumps – same as above
  4. Bear Crawl parking spaces to the parked Jeep.  Paula Abdul style (2 fwd, 1 back).  5 Carolina Dry Docks each time you stop to change directions.
    • Abs until the 6 finishes
  5. Duck Walk back to where we started the bear crawls
    • 50 Squat Jumps
    • Abs until 6 finishes
  6. Inchworm Merkin down the hill to the speed bump
    • 25 Superman Swims
    • Abs until 6 finishes
  7. Groucho Walk down remainder of hill to the parking lot turn in
    • No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong!  La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question:  Do you obey what God tells you to do?  If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind.  PAX did an awesome job pushing themselves.  Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

The 300

THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15
  • Monkey Humpers x 20
  • Drydocks IC x 10

THA-THANG:

  • The 300 (with CMU)- 50 Merkins, 50 pull-ups, 50 OH Press, 50 squats, 50 dips, 50 rows
  • Do 10 of each exercise, then do lunges with CMU to cones and back. CMU press every time you come up from lunge. When down at other end of cones, 5 CMU burpees

 

  • CMU Dora – 100 Merkins, 200 Squats, 300 BBS
  • Partner farmer carries while other exercises

MARY:

  • Ring of Fire
  • 1 min plank
  • LBC’s until end

COUNT-OFF & NAME-O-RAMA
12 Total – 1 FNG (Cable Guy)
CIRCLE OF TRUST/BOM:
Defining Manhood

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.” -Hebrews 10:24-25

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” -1 Timothy 4:8

“Rejoice in your sufferings, because you know that suffering produces perseverance; perseverance, character; and character, hope.” -Romans 5:3-4 (EMBRACE THE SUCK!)

Being a man isn’t about showing off or outdoing others, it’s about staying humble and uplifting to others. Being there for other people will get you much more gratitude than any object can.

MOLESKIN:

ANNOUNCEMENTS: