F3 Knoxville

SPC James Ames Workout

THE SCENE: Perfect weather for a beatdown. Not too cool, not too warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Lil’ Baby Arm Circle, ‘Round Towns, ‘Round the Worlds, Temp Merkins, Tempo Squats
THA-THANG:
Mosey over to Amphitheater for some fun.
10s- Derkins and Rows

Mosey to the bridge for 7s- Burpees and Lunges

Bear Crawls across the bridge and Slowsey over to the Big Ball to knock out 17 Big Ball Pull-ups.

Hit some Route 66 Merkins back to the Fountains.

MARY:
6 Minutes of Mary at the East Tennessee Veterans Memorial in honor of fallen East Tennessee service members

COUNT-OFF & NAME-O-RAMA
17!
Swanson, Huffy, Cyclops (FNG), Typo (FNG), Cry Baby, G-6, Mickey, Kermit, Stacks, Jumbo, Magic Mic, Singlet, Grapefruit, Postman, Wedding Singer, Soot
CIRCLE OF TRUST/BOM:
Proverbs 18:14; 2 Corinthians 4:7-10

MOLESKIN:
Veteran’s are twice as likely to end their own lives compared to their civilian counterparts. Roughly 17 veterans take their life every day. As HIMs, we are called to reach out to those who are suffering. As Christians, we have a hope that surpasses all understanding.
If you are a veteran struggling with how to cope, reach out to a trusted HIM and seek help immediately https://www.veteranscrisisline.net/

12 Pains of Christmas for Bobbit

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo merkins
  3. Seal squats
  4. Grady corns
  5. Basilisks
  6. Prone row

THA-THANG:
Mosey to the hill on ORAU campus.

12 Pains of Christmas:  Do the first exercise, run up and down the hill, then do the next + all the ones before it.  It builds on itself, just like the song. “… and a bur-r-r-r-r-pee!”

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:

CIRCLE OF TRUST/BOM:

I chose to do this workout in honor of our brother Bobbit.  His days with us are winding down as he gets ready to move on to his next adventure and new place of impact.  This was one of his favorite workouts.  As I planned for this, I forgot that we was at a church conference this week and so would not be here this morning.

A lot has been said already about his leadership and the impact he’s had on F3 Knoxville, Rampart, and The Project.  Today we focused on how we valued him as a friend.  We shared our favorite stories of Bobbit and made plans to clown car down to Chattanooga to visit him.

MOLESKIN:

ANNOUNCEMENTS:
Dragon boat race.

Proton Can Do More Burpees in 40 seconds…

THE SCENE: Exceptionally comfortable until we started working…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Picker IC | Windmills IC
  • Grady Corns IC | Rockettes IC
  • SSH IC

THA-THANG:

40sec on each exercise. 20sec rest. Do a round, then take 3,2,1 CW laps around track. Stations included:

  • Lunges
  • Monkey Humpers
  • Squats
  • Burpees
  • Mountain Climbers
  • Flutter Kicks
  • Imperial Walkers

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Figure 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  “Do the right thing, for the right reasons, and you will win in the end.” –Jocko

PRAYER

Awkward Carry

THE SCENE: Cool, dark, steamy from the pre ruckers.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slower paced with more focus on stretching and core stability.
THA-THANG:
6 Rounds

12 CMU deadlifts, 9 CMU curls, 6 over head presses

After each completed round carry your coupon down the parking lot and back using the specific carry method.

  • Rifle
  • Farmer
  • Bear Hug
  • Zercher
  • On Shoulder

Final round we formed a fireman’s bucket line and passed the 100# sandball down and back.

Then we spaced out walking three feet for each hand off.

Then we each took a turn full distance carrying, handing off to next each trip.
MARY:
Circle up at the start for ab blast.
COUNT-OFF & NAME-O-RAMA

  •  Lucille
  •  Skewer
  •  Skeletor
  •  Feeny
  •  Candy Crush
  •  Piston
  •  Michelin Man
  •  Ride Along
  •  Foghorn Leghorn

CIRCLE OF TRUST/BOM:
Why are you doing what it is you are doing? Self evaluation for our motivations in life.
MOLESKIN:
Very happy to jump in and cover for Wilbur. Extremely proud the group handled that weight as well as they did.
ANNOUNCEMENTS:
Taco Ruck this Saturday at 5:30!

Words can hurt

THE SCENE: nice, warm JUCO morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers, 15 Moroccan night club
THA-THANG:
Mosey to JUCOmanjaro. Perform the exercises listed below in order, one set at each line. Repeat list to the top.

  • 5 burpees
  • 10 merkins
  • 15 squats
  • 20, 2-ct Freddie Mercury

Mosey back to the six and finish with them. Once all have reached the top, mosey back down and to the Maple Street parking lot. Perform a 4 corners workout around the building. Run along the long sides and bear crawl the short sides.

  • 20, 2-ct mountain climbers
  • 20 lunges
  • 20 heels to Heaven
  • 20 derkins

AMRAP until time is called.
MARY:
PAX choice, LBCs, side crunches, hello Dolly, big boys
COUNT-OFF & NAME-O-RAMA
9 got it done this morning!
CIRCLE OF TRUST/BOM:
We have all heard the expression “Sticks and stones may break my bones, but words will never hurt me.” We have all probably also heard that this is not a true statement. Words have a major impact on us and our relationships. What we say can make or break someone. I would like to focus specifically on what we joke about. It is enjoyable to laugh, but we need to be careful what we joke about. For example, the most important earthly relationship as a married man is the one with our wife. Making jokes about “the old ball and chain” are entirely inappropriate and reflect at least to some degree what we actually feel. Despite our claim that it is only a joke, it did come from within us.

Mark 7:20-23 – 20 And He was saying, “That which proceeds out of the man, that is what defiles the man. 21 For from within, out of the heart of men, proceed the evil thoughts, [h]fornications, thefts, murders, adulteries, 22 deeds of coveting and wickedness, as well as deceit, sensuality, envy, slander, pride and foolishness. 23 All these evil things proceed from within and defile the man.”

James 3:6 – And the tongue is a fire, the very world of iniquity; the tongue is set among our members as that which defiles the entire body, and sets on fire the course of our life, and is set on fire by hell.

We need to guard our thoughts and our words against these things so that they do not defile us. We are called to love our wives as Christ loved the church and gave Himself up for her (Eph. 5:25).
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dragon boat race coming up