F3 Knoxville

Sugar High

THE SCENE: Perfect Day for a Mosey and some route 66 on the go.   26 pax left tha parking lot with a sugar high and burned off some Halloween goo!

5:30 COP

  • Imperial Squat Walker
  • High Knees 1/2 way across Lot then run it out
  • Skips 1/2 way across Lot then run it out
  • Squat 1/2 way across Lot then run it out
  • Karaoke 1/2 way across Lot then run it out
  • Shuffle 1/2 way across Lot then run it out

 Mosey to Route 66

  • Burpees – Circle to the 6

Head to long hill

  • Merkins – Circle to the 6

 Take Everest!

 Rock Pile – Dora

  • 3 trips each
    • Partner #1 15 Curls x 30 Rows
    • Partner #2 Run to the cones stopping half way for a burpee

Mosey to AO

  • Stops on the way
    • Squats x 20
    • Imperial Squat Walker x 20

Cash Out

  • Sprint to the top of the Hill next to the AO

Mary

  • Hello Dolly x 20
  • Flutter Kicks x 20
  • ATM’s
    • Shoulder tap x 15
    • Slow Merkin x 10
    • Fast Merkin x 10

ANNOUNCEMENTS:

  • 2 year convergence at the Asylum Saturday.   Engage EH
  • 2 year anniversary get together 2:00-5:00 at Concord Baptist

BOM

  • Seek a heart of Self-forgetfulness and look for the ways that God want to use you in the midst of life’s struggles  We are called to be salt and light all the time not just when it suits our schedule.

Crowdpleaser

THE SCENE:  54 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BLIMPS x 2 OYO
   Burpees x 5
   Lunge each leg x 10
   Imperial Walker x 15
   Merkins x 20
   Plank Jacks x 25
   Squats x 30

THA-THANG:

Quads v. Abs
Outhouse Mosey to across-the-street
Squat / Slap Ground / Jump x 10 OYO
Inchworm 20 yards
LBC x 25 IC
Duck Walk 20 yards
Chinook Squats – Chinook Arm Circles x 3 / Squat x 15 OYO
Ice Skaters x 20
WWII Sit-up x 15
Ice Skaters x 20
Copperhead Squat x 15
Karaoke Right Face 20 yards
Superman/Banana x 10 IC
Karaoke Left Face 20 yards
Gorilla Humpers – Wide Monkey Humper x 15
Backwards Run 20 yards
American Hammer x 20 IC
Fire Hydrants x 15 Each Leg IC
Frog Jump 20 yards
Rosalita x 20 IC
Frog Jump 20 yards
Happy Jacks – SSH x 5 / Jump Squat x 2
Inchworm 20 yards
Mosey back to AO

MARY:
Shoulder Blasters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick story and encouragement around planning for the unexpected.
MOLESKIN:
We worked a few exercises that the men hadn’t seen in a while – kept everybody moving so there was little standing around.  I was glad to hear the mumblechatter this morning…
ANNOUNCEMENTS:
See you Saturday for the Convergence at the Asylum 7am!

The Foxtrot, a year to remember

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee

THA-THANG:

7’s on the Hill

  • Squats at the bottom
  • Merkins at the top

High Impact Interval Training around the entire loop

  • 8 sets of the following
  • Lunge 1 light pole
  • High knees 1 light pole
  • Heels to butt 1 light pole
  • 50% run 2 light poles
  • 100% sprint 2 light poles

Top of Cardiac

  • Squats X20 IC
  • BBS X40 IC
  • LBC X100 OYO
  • Merkins X20 IC

MARY:

  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • American Hammers X20 IC

COUNT-OFF & NAME-O-RAMA
5 stong in the gloom (a Fox box & 1), no FNGS

CIRCLE OF TRUST/BOM:

Baseline 2017 (Current State) and map out 2018 (Future State).  Get your goals down on paper for 2018 and plan to attack the next year.

ANNOUNCEMENTS:
THIS SATURDAY: F3 Knoxville, 2 years on!

  • Workout: 7:00am – 8:00am at Lakeshore Park (aka The Asylum)
  • Party: 2:00pm – 5:00pm at Concord Baptist Church (11704 Kingston Pike, 37934. Enter on the east side of the church by the gymnasium.)

Here is the signup link for the afternoon potluck:

https://m.signupgenius.com/#!/showRSVPSignUp/20F0D45ADA82FAAFE3-f3potluck
Here is the link for the F3 Awards:
https://goo.gl/forms/qESnc3HBA1cTwyr23

Wheel O’ Fun

THE SCENE: Mid 40’s….cool but nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the worlds
  • Figure 8s
  • Halos
  • Outhouse Run

THA-THANG:
Wheel O’ Fun.   Spinner wheel was on site today numbered 1-16.   Each number corresponded to an exercise.   Spin the wheel….note the exercise….then do 20 reps of that exercise.   About midway through we got tired of the repeats (especially the Turkish Getups) and decided to do 20 reps of any remaining exercises we hadn’t landed on yet.

  1. American swings
  2. Goblet squats
  3. Bent over rows (single arm)
  4. Turkish getups
  5. Side lunge
  6. Merkin with KB pull under
  7. Clean & Press
  8. Tricep extension
  9. Russian swing
  10. Kettlebell merkin
  11. Overhead press
  12. Jump Rope x 50
  13. Upright row
  14. Deltoid raise (both arms in front)
  15. Curls
  16. Calf raise
    • If spinner lands on a line:  outhouse run

MARY:
Round Robin:

  • Bartman:  Reverse Crunch (4 ct) x 25
  • Ratchet:  Side Crunch x 10 each side
  • Tweet-E:  Bird Dogs
  • Ended with AMRAP crunches for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX:  Ratchet, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
I didn’t have a lot prepared but Tweet-E stepped up and shared about the impermanence of just about everything.  Whether you’re experiencing the best times or the worst times, the seasons of life do indeed change and you will only experience your current situation for a fleeting moment.   Therefore if you’re struggling with a tough time, show some grit for this season will pass.  Likewise if you’re experiencing a time of blessing right now, enjoy it to the fullest because it will not last forever.

MOLESKIN:

ANNOUNCEMENTS:

Triple Threat, Triple Q

  1. THE SCENE:  Sunny and temperature just below 60.  On this Halloween evening, only three of us showed up.  We realized no one had signed up to Q so the three of us did a joint Q:  Mr. Jinxy, Smallmouth, and Lilydipper.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 Side-straddle-hops.  Little of this, little of that.  20 Michael Phelps.  10 Cherry Pickers.  20 Imperial Walkers.  10 Slow Timed Squats.
    THA-THANG:

Mosey on roadway to northeast corner of Administration Bldg.

  • 10 Squat Jumps
  • 10 Lunges, each leg
  • 20 Squats, 4 count
  • 10 Knee touch jumps

Mosey to Lakeshore trail and head north west to area at northern end of Asylum.  Do elevens, starting with one Big Boy Sit-up and ten decline merkins.  The BB Sit-ups are done by trail while the merkins are done by tree about 50 yards uphill.  Each man sprints back and forth between sit-ups and merkins.

Mosey on Lakeshore trail to bottom of Mt. Everest.  Do two sets of the following exercises, running up to large tree, around tree and back to Lakeshore trail between each exercise.

  • 10 Shoulder Taps, 4 count
  • 40 Baby Crunches

Mosey to top of Mt. Everest and go to Boulder Pile by Administration Bldg Parking Lot.  Each man does two sets of the following exercises, running to light pole by Administration Bldg and back to boulder pile between exercise.  The exercises are done with Cinder Block Weight Boulders.

  • 25 Overhead Presses
  • 25 Curls
  • 25 Squats with weight at chest

COUNT-OFF & NAME-O-RAMA
Mr. Jinxy, Smallmouth, Lilydipper
CIRCLE OF TRUST/BOM:
A book that Cap’n Crunch has recommended is Wild at Heart by John Eldridge.  Eldridge talks about how as men, we are often taught to ignore our wounds.  Yet, our reaction to our wounds leads us to live out of a false self.  God wants us to live out of our true selves.  We must recognize and admit our wounds, come to God with them.  By admitting our wounds and approaching God with them, we can get beyond them and be the true men God wants us to be.