F3 Knoxville

Fight Club

THE SCENE: An oddly clear and warm November morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 10x side straddle hops IC (then 10 more fast)
  • 10x jump rope of champions IC (then 10 more fast)
  • 10x trunk twists (both sides)
  • 10x dizzy twisters (both ways)
  • 10x hug things IC (?)
  • 10x big arm circles IC (both ways)
  • 10x baby arm circles IC (bw)
  • 10x boxer jaxs IC (then 10 more fast
  • 10x berpies

THA-THANG:

  • 10 Round Knockout
    • Do full cycle 1 per exercise, then 2 per, then 3 per, all the way to 10 per
    • BBS with 2 punches at top (keep arms up)
    • Standing 4 punch combo
    • Rocky Balboa
    • Clap merk
    • Hop squats
    • 1 full court sprint (do not increase with cycle)
  • Next, battle buddy and complete 100 slow side step squats while punching partner’s hands at top and ducking below partner’s arm while side step squatting. Both partners have hands up and should be feeling the burn in there arms.
  • Next, line up for Indian run. Keep line tight. Tap the back of the person in front of you. Move slow. More burn in arms.
  • Next, time to get your abs ready to take a hit.
    • 20x mtn climbers
    • 20x out side the arm mountain climbers
    • 20x ins and outs
    • 20x pickle pounders
    • 10x berpies
  • Next, mozy back for cool down
    • 10x ic jump rope
    • 5x ic Iron Mike jump rope
    • Stretch arms and legs for ten counts

MARY:
Insert information about any additional post-THANG work (if applicable).

COUNT-OFF & NAME-O-RAMA
PAX Count 13

  • Moses
  • Mr. Rogers
  • Ice man
  • Wax Job
  • Hammy
  • Butter Fingers
  • Fins
  • Freebird
  • Pinocchio
  • Slugger
  • Hen House
  • Squeaker
  • Drifter

CIRCLE OF TRUST/BOM:
Fight!

Fight for your fitness. Check. Well done men.

Fight for your fellowship. Find ways to put in the work at home or in other relationships to make it work. Do the hard things. For me, not letting my wife do all the cleaning around the house.

Fight for your faith. Make time for yourself to grow in your faith. Do the hard things. Knowing you can’t do it on your own, lean on God for help and lean on your fellowship for help.

Love is our greatest weapon in these fights.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

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

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: