F3 Knoxville

Get Up Again

THE SCENE: 59 and slightly cool. Perfect beatdown weather.

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
Motivators, Dive Bombers, Cherry Pickers, Windmills, Baby Arm Circles Forward/Back, 30 seconds OYO

THA-THANG:

  • Mosey to big parking lot. Perform burpess on the “Get Knocked Down” in Chumbawamba’s song, “Tubthumping”
  • Mosey to the top of sophomore hill and perform 11’s between squats at the trailers and rows on the handrails.
  • Mosey to the coupon pile and partner up for a DORA. 100 curls, 200 bent rows, and 300 heavy hammers. One partner performs the exercise while the other runs a lap around the small parking lot.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
10 RUSHers and 6 Bootcampers (no tag for 2.0, S.O.S.)

CIRCLE OF TRUST/BOM:
Lately, I’ve been running close to my house and my 4-year-old son, Paul, wanted to join me one day. Around the 1-mile point, he slipped on some gravel and cut his hand up pretty good. There were tears and we took a couple of minutes to reset, but he got back up and ran the half mile back home. Of course, I was proud and I’ve used that story over and over with him when he needs some extra encouragement, reminding him of how tough and brave he can be.

T-claps to 5K for his openness last Friday. I appreciate the courage to speak out about a very important topic. As I was thinking about his words, I kept coming back to the story with my son. It’s easy to become discouraged when we stumble and fall, but it’s getting back up again when our Father holds out his hand that’s important.

Proverbs 24:16 (NLT) – The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.

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

ANNOUNCEMENTS:
June 17 – KARM Dragon Boat race is coming up soon. Booster needs more rowers!

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!