F3 Knoxville

What’s the count Dora?

  1. THE SCENE: Cold after the rain
    F3 WELCOME & DISCLAIMER
  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • This is a free workout
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs

THA-THANG:
PAX are separated into two teams to compete

One PAX will Dora to the fort and back while carrying a 40lb sandbag

The other members of the team will perform a single motion until Dora returns keeping count of total individual and team count. The sandbag will be handed off to the next member of the team for fort exploration until all members of the team have explored. Once all have explored the total score will be tallied and the winning team will get to stack one CMU by the flag, and the PAX with the highest count will also stack one CMU at the flag  most CMU’S at the end wins

Compete until 6:00

Exercises

  • CMU curls
  • CMU Squats
  • Big Boys
  • Burpees
  • Toe merkins

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Ephesians 4:1-7
“Therefore I, the prisoner of the Lord, implore you to walk in a manner worthy of the calling with which you have been called, with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace. There is one body and one Spirit, just as also you were called in one hope of your calling; one Lord, one faith, one baptism, one God and Father of all who is over all and through all and in all. But to each one of us grace was given according to the measure of Christ’s gift.”

Emphasis today on ‭‭verses 2-3, “with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace.”

Lend a hand, a hug, or an ear for a brother in need. Be gentle with them, be patient with them, and bring peace to their situation.

MOLESKIN:
Big giant T-claps to Feeny as he was able to complete 24 days in December of 100 Merkins a day earning the GO30 patch, well done!

Awesome to hear that Rampart represented well at F3 Smokies Convergence. With 10 or 11 HIM’S in attendance, well done!
ANNOUNCEMENTS:
Can’t think of any…..

Slightly uncomfortable stations

THE SCENE: very nice cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Pain Stations: run around the course stopping at cones for exercises. Sprinting or bear crawl to next cone when indicated. Exercises at cones are:

  • 5 burpees
  • 20 3ct LBCS
  • 20 merkins
  • 25 SSH
  • 10 inch worms
  • 25 2ct step up
  • 30 toe tap planks
  • 30 squats
  • 30 dry docks
  • 10 jump squats
  • 20 shoulder taps 2ct

not necessarily in that order

MARY:

some flutter kicks, and some boat canoes

COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:

Old Testament is like a stained glass window. It is beautiful on its own, well made and intricately designed but its true beauty is not shown until the light hits it. Jesus is that light. Challenge yourself to read more of the Bible, especially the Old Testament with Jesus in mind.

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

2023 January Metric

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

  • Projectivator
  • Cherry pickers
  • Windmill
  • Tempo squat
  • Big daddy arm circles
  • Michael Phelps

THA-THANG:

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

– 150 curls– 125 heavy squats– 100 OHP– 75 CMU swings– 50 Thrusters– 25 Blockees

When you finish the Blockees, start back at the top with curls.

CIRCLE OF TRUST/BOM:
Short weights and half measures were used to cheat people in commercial transactions.  In today’s metric workout, the only person to cheat is you.  Don’t take a half measure today to make it easier to show improvement in 6 months.  Take a real measurement and push yourself to get better.

AMRAP Down the Right Path

THE SCENE: Just a tad chilly, but clear… And that MOON!

F3 WELCOME & DISCLAIMER: Done and done poorly

WARM-O-RAMA:

SSH IC x20 | Cherry Pickers IC x4 | LBAC IC x10 each way | 1 Burpee OYO | Tempo Squats IC x10

THA-THANG:

Mosey to Tennis Courts for 3 Rounds of 10 min AMRAP each

  • Round 1:
    • 10 BBS
    • 10 Squats 
    • 1 Lap around outside of TC 
    • 20 BBS 
    • 20 Squats 
    • 2 Laps around outside of TC
    • 30 BBS 
    • 30 Squats 
    • 3 Laps around outside of TC 
  • Round 2: 
    • Same format as round 1 but with: 
      • Dips
      • V-Ups
  • Round 3: 
    • Same format as the first two rounds but with:
      • Imperial Walkers 
      • Merkins

MARY:

Mary involved PAX-led ab workouts:

-Hello Dollys

-Flutter Kicks

-Freddie Mercurys 

COUNT-OFF & NAME-O-RAMA

11 HIMs; 0 FNGs; 4 PreRuckers 

CIRCLE OF TRUST/BOM:

While watching the last season of “Better Call Saul” this week, one of the final scenes involved a flashback between the main character and his brother. Throughout the series, we watch the main character, Jimmy McGill, slowly turn into the villain of Saul Goodman that many loved to watch in “Breaking Bad.” Chuck tells him in the flashback, “If you don’t like where you’re headed, it’s never too late to go and change your path.” 

We have to remember this. No matter how far gone you think you might be down the wrong path, there is always a chance to correct your course. Lean on those relationships that are good for you. Let those that have gone down that wrong path and course corrected guide you. You can always return. 

MOLESKIN:

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

ANNOUNCEMENTS:

Convergence tomorrow (1/7/23)

New Q-signup app

Fellowship Together

THE SCENE: JUCO in the 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 10 windmills
THA-THANG:
Mosey to the Sophomore for a four corners workout:

  • 25 squats at the bottom, Bernie Sanders to the top
  • 25 merkins, run to the next corner
  • 25, 2-ct flutter kicks, run to the next corner
  • 10 burpees, back to start
  • Repeat once

Mosey to the coupon pile and grab your favorite. 2 rounds of the following.

  • 25 OHP
  • 26 lunges
  • Run to the top of the stairs
  • 25 merkins
  • 5 pull-ups

Mosey down to the parking lot just north of the middle of campus for a burpee suicide. Do 2 at the first line and run back to start, run out to the second line and do 5 burpees, go back to start, run out to the third line and do 8 burpees. Then, scale back down the ladder.
MARY:

Flutter kicks

COUNT-OFF & NAME-O-RAMA

7 at JUCO today 

CIRCLE OF TRUST/BOM:
“So then, those who had received his word were baptized; and that day there were added about three thousand souls. They were continually devoting themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone kept feeling a sense of awe; and many wonders and signs were taking place through the apostles. And all those who had believed were together and had all things in common; and they began selling their property and possessions and were sharing them with all, as anyone might have need. Day by day continuing with one mind in the temple, and breaking bread from house to house, they were taking their meals together with gladness and sincerity of heart, praising God and having favor with all the people. And the Lord was adding to their number day by day those who were being saved.”
Acts 2:41‭-‬47 NASB1995
The 1st century Church was really good at fellowship. They shared everything, they knew when there was a need and provided for it, and the spent time together sharing meals. How much time do we spend sharing together? This could be a meal, spending time together having fun, or studying God’s word. This could also be time spent building each other up when we are down. Or encouraging someone who needs to get refocused on what life is all about.

Fellowship is what holds this group of men together. It should also be a core of value in our life as a whole. So, reach out to someone who needs some fellowship. They are probably pretty easy to spot in a crowd.
MOLESKIN:
It was nice to see Messy Hobbs out with us for his second F3 workout. Welcome to F3! It was great to once again lead a workout. It has been too long!
ANNOUNCEMENTS:
Convergence is tomorrow!