F3 Knoxville

Remission

THE SCENE: The brisk 40 degree weather returns!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Knox cherry pickers, Tempo merkins & squats, Tennessee rocking chairs, mountain climbers.
THA-THANG:
Rugby shuttle run to the Freedom bell

  • The mission: Gather the required hash (tally) marks for each exercise group…and beat Juco’s time in the same event last week!  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:
    • Bodybuilders
      2 burpees (w/ merk) : 1 BB
      3 burpees (no merk): 3 BB
      1 hash = 5 BB, 10 with, 15 w/o
      20 hash marks required
    • Pull-ups
      10 Bent Over Rows : 1 PU
      1 hash = 5 PU, 50 BOR
      20 hash marks required
    • Running Laps
      1 hash = 1 lap
      20 hash marks required
    • Clean & Press (with CMU)
      2 squats : 1 C&P
      4 OHP : 1 C&P
      1 hash = 10 C&P, 20 squats, 40 OHP’s
      40 hash marks required
    • Freddy Mercuries
      2 Big Boys : 1 FM
      5 LBC : 1 FM
      1 hash = 10 FM, 20 BB, 50 LBC
      40 hash marks required
    • Clock Merkins
      20 merkins : 1 CM
      30 knee merkins : 1 CM
      1 hash = 1 CM, 20 m, 30 km
      40 hash marks required

    MISSION ACCOMPLISHED!  Beat Juco’s time by 1 minute!  Victory mosey back to the flag.

MARY:
Had time for the Chumbawumba music challenge.  By the end most had some issues getting “up again”, the Q included.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“And lead us not into temptation, but deliver us from the evil one.”  (Matthew 6:13, NIV)

 Temptation: Question: What’s the best way to handle temptation?  Answer:  Don’t try to handle the temptation!  Turn away from it!  “A wise man is cautious and turns away from evil, but a fool is arrogant and careless.” (Proverbs 14:16, NASB) It’s common sense that if you don’t want to get stung, stay away from the bees!  If you don’t want to get burned, don’t get close to the fire!  If you don’t want to fall off the cliff, don’t hang off the ledge! The goal is not to see how close you can get to temptation but rather how far away from it you can stay! Only a fool thinks they can handle temptation.  Analyze when and where you are most tempted and vulnerable, and then stay away from those situations as much as you can.

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN

MOLESKIN:
Great to get our party crashed by three HIMs from Rampart and a Respect FNG!  An honor and privilege to lead you all this morning!
ANNOUNCEMENTS:
None passed.

Joy at The Equalizer

THE SCENE: Cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC
  • SSH IC | Tempo Squats

THA-THANG:

Three circuits, each done three times (20/10/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • Diamond Merks
  • Derkins
  • Merkins
  • Dips then Shoulder Taps to wait for six 

Circuit 2

  • Hanging Leg Raises
  • Crunches
  • American Hammers
  • Flutter Kicks & Imperial Walkers for Six

Circuit 3

  • GA Cheerleader
  • Squat
  • Lunge
  • Split Squats & SSH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  

ANNOUNCEMENTS: Coffeeteria Wednesday

PRAYER

Monday Ropes and Bells

THE SCENE: Cool…maybe cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
TN Rocking Chair x 10, Tempo Squats x 10, Tempo Merkins x 10, Run to Butterfingers’ truck to get all the things x 1.

THA-THANG:
EMOM Kraken Rope Bell Thingy – 1 minute on each station – after complete all stations run a lap – 5 rounds!

  • ST1 – Battle Rope Double Waves
  • ST2 – Incline Merkins
  • ST3 – 60lb Sandbag squats
  • ST4 – Battle Rope Double Outside Waves
  • ST5 – Left Leg Drop Back Squat w/ 20lb Kettlebell overhead
  • ST6 – Kettlebell Swings 35lbs
  • ST7 – Decline Merkins
  • ST8- Right Leg Drop Back Squat w/ 20 lb Kettlebell overhead

MARY:
Pax Ring of Fire – Hollow Hold Sandbag Pass
COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Raincheck, Rep Sleepy, Shrimp Net, Smuggler, Third Base
CIRCLE OF TRUST/BOM:

“Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.”

― Charles Kingsley

Friday Block Biscuit

THE SCENE: TGIF
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct 15, Tempo Deep Knee Bend x 10, Tempo Squat x 10, LBAC’s 4ct Fwd/Bwd x 10
THA-THANG:
Block Biscuit

25 CMU Curls, 25 CMU OH Press, 25 Bent Rows

R1 – 1 Lap , R2 – 2 Laps, R3 – 3 Laps, R4 – 2 Laps, R5 – 1 Lap * Pretty sure Nair got to round 7.

MARY:
Flutter Kick 4ct 25, Protractor 5,10,15,20,25,20,15,10,5 degress
COUNT-OFF & NAME-O-RAMA
Butterfingers, CropDust, Hot Squat, Nair, Smuggler, Raincheck
CIRCLE OF TRUST/BOM:
There is no road too long to the man who advances deliberately and without undue haste; there are no honors too distant to the man who prepares himself for them with patience.
Jean de la Bruyere

10 Original Gloomstaz

THE SCENE: Full Moon and a perfect fall morning. 40ish degrees and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
10 Windmills in cadence
THA-THANG:
Mosey to the coupon pile with the person up front falling off for two burpees.

  • Grab a coupon and rifle carry to the parking lot.
  • Run the lot and do drills (SSH, karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Sprints from one side of the lot to the other
    Curls x 20
  • Sprints from one side of the lot to the other
    Thrusters x 20
  • Sprints from one side of the lot to the other
    Burpees x 5

    Rinse and repeat x3 let the PAX call out the exercises (Tris, Heavy Flutters, Projectivators, Goblet Squats, American Hammers, Overhead Lats, Offset Merkins)

  • Run the lot and do drills (karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Rifle carry back to the coupon pile.
  • Wall Sit for the 6

    Mosey back to the flag with the person in snaking their way through the line.

  • Stop for some Core work (Flutter Kicks, JUCO chops)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The Warrior Ethos (AKA Jedi Training) consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Commitment:
The verse for this pillar is Galatians 6:9

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Love this!! Do good and don’t give up!! If you can do more, do it!! You will be rewarded. You are a child of the most high. God! Let’s go!!

There’s power in our words. Your belief in your heart creates your reality.
I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill Coming up 11/5 Volunteers needed

Potential workday at the Cerebral Palsy Center coming up in November. Look for Judges announcement in Slack.