F3 Knoxville

Run and Gun

THE SCENE: 55 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Reach for the Sky and touch your toes
5 burpees on your own
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
10 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
Mosey around the campus and stop for different core exercises(Flutter Kicks, Freddy Mercuries, Planks, etc)

  • Mosey to Tomo Poke
  • Core exercise at the bottom
  • run stairs
  • Merkins x10 (in perfect form)
  • Mosey around
  • rinse and repeat x 5
  • Mosey to JucoManjaro
  • squats x15
  • Mosey to the dead end go back for the 6
  • Mosey back to the flag

MARY:
Finsihed off with some flutter kicks
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.

Honor: the 2nd pillar
The verse for this pillar is Romans 12:10

“Be devoted to one another in love. Honor one another above yourselves.”
Romans 12:10

Highest for yourself and others. We should try to out do each other in honor!

Proverbs 18:12 Humility before honor
Pride = Destruction/ Humility = Honor

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

Gladiators at the Colosseum of the Asylum

THE SCENE: Low 50s and not too humid
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Junk Science (40 Merkins on your own), Tie-Fighters, Windmills, Cherry Pickers, Rockettes & Grady Corns
THA-THANG:

  • Suicide Sprints with Bobby Hurley’s at the end of each run
  • Picket’s Charge with 1 Man Maker at Landings
  • 25s at the Overlook:
    1. Station
      • Calf Raises (4 Count)
      • Sumo Squats
    2. Station
      • Box Cutters (4 Count)
      • Imperial Squat Walkers (4 Count)
    3. Station
      • Box Jumps / Step-Ups
      • Dips / Derkins
    4. Station
      • Big Boys
      • X-Factor (4 Count)
    5. Station
      • Merkins
      • Gas Pumpers
    6. Station
      • Lt. Dan’s
      • Hello Dollies

MARY:
Not time for MARY.
COUNT-OFF & NAME-O-RAMA
8 HIM’s made the morning grind
CIRCLE OF TRUST/BOM:
Focused on Luke 9:3 by not taking our baggage with us, but rather let the Spirit guide us. Especially when it comes to being a father. We should not always try to keep our children in a rigid box. Be flexible and willing to have fun with them. You can teach, be intentional and still have fun.

ANNOUNCEMENTS:
BROLYMPICS at the Asylum on 05-Nov-22. Coat & canned food collections.

Follow The Leader

THE SCENE: Low 50s and clear, absolutely perfect for a beatdown

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators 7 to 1; Tempo Merkins x10 IC; Mountain Man Pooper x10 IC

THA-THANG:
Mosey around upper parking lot and to the Outhouse for Monkey Humpers x20 IC, Pickle Pounders x20 IC, Pickle Pointers x20 IC, Monkey Humpers x15 IC, Pickle Pounders x10 IC, and Pickle Pointers x10 IC. Mosey down to the pull bars and Bernie back to the Outhouse. We stopped for 10 more Monkey Humpers IC since everyone enjoyed them so much. Mosey to stairs leading to lower soccer fields and ran down and u  on them 4x then on to soccer field. Lined up across the sideline then 5 Burpees followed by Bear Crawl across the field, 5 Burpees followed by Crawl Bear across the field, 5 Burpees followed by Duck Walk across the field, 5 Burpees followed by Duck Walk across the field, and Burpee Broad Jump across the field. Mosey to the Playground for Step Ups x40 IC, Bulgarian Split Squats x15 per leg IC, Irkins x10 IC, Derkins x5 IC, Irkins x10 IC, and Derkins x5 IC. Took a victory lap around the church and included a Bernie up TV Studio Hill just for fun.

MARY:
Flutter Kicks x20 IC; Hello Dolly x10 IC; Rosalita x10 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:

Who is your leader?

F3 has a stated mission to “plant, grow, and serve small workout groups for the invigoration of male community leadership.” You have heard that said at almost every workout you attended since joining F3. This is great, but begs the question, “who is your leader?” How can we grow as men and leaders if we don’t have someone to follow. I know that way to often I end up following my  own thoughts and desires. This leads to nothing but being stagnant or moving backwards. The Bible says in Proverbs 3:5-7 –

“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Be not wise in your own eyes; fear the Lord, and turn away from evil.”

The challenge I want to make to you men today is to let God take the lead in your life. Sometimes, just like this morning, it means you need to be ready for whatever comes next even if you feel unprepared. Trust God, lean on Him, and follow His lead so that you can lead your family and others around you well.

MOLESKIN:
Pray for Pennies and his M as they deal with the declining health of her mother

ANNOUNCEMENTS:
Brolympics is this Saturday, clown car from Speedway will leave at 6am

Bring a pre lit Christmas tree or money to go towards purchasing them to beatdowns to support Emerald Youth Foundation

Zombie Workout

THE SCENE: Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Frankenstein’s between each exercise end to end of court.
  • Zombie Rockers, Spider Tempo Merkins, Zombie Tempo Squat

THA-THANG:

Zombie Wall Crawl

Line up on the upper wall in Zombie plank above the courts w/ feet toward the wall. Side shuffle to opposite end and back.

Main Drill – EMOM

EMOM means every minute on the minute. At the start of the every minute, pax must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.

Failure to complete a round inside the time limit means that the pax will finish the repetitions for that round, then do 2 boo-pees, then rest for the rest of the minute and then join back in the following round.

First 5 minutes: 5 Boo-urpees, 5 Jack the Ripper Crunches, 5 Zombie squats

Next 5 minutes: 6 Boo-urpees, 5 Jack the Ripper Crunches, 6 Zombie squats

Next 5 minutes: 7 Boo-urpees, 5 Jack the Ripper Crunches, 7 Zombie squats

Next 5 minutes: 8 Jack the Ripper Crunches, 8 Zombie squats

Next 5 minutes: 9 Jack the Ripper Crunches, 9 Zombie squats

Next 5 minutes: 10 Zombie squats

Total time = 30 minutes. Do not stop between 5 minute increments.

MARY:
Dracula Sit-ups x 10, Flutter Kicks for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Smuggler, Walt
CIRCLE OF TRUST/BOM:

To understand what discipline really is and what it really means, let’s look at the origin of the word to find its intent and true form.

The root word of discipline is “disciple,” which comes from the Latin word discipulus meaning “student.” Most people believe a disciple is a follower (probably because of the religious context), but in reality it means student—as in, “one who studies.”

The word “discipline” is from the Latin word disciplina, meaning “instruction and training.” It is derived from the root word discere—”to learn.”

So what is discipline?

Discipline is to study, learn, train, and apply a system of standards.

When we lose our personal discipline, also our choice, we give control away to other people, external circumstances, and the inevitable randomness of life. We drift and become the plaything of circumstances (Viktor Frankl—”Man’s Search for Meaning”).

More discipline, more choice, more control. Better options. Higher standards. Improved skill. More flexibility.

Less discipline, less choice, less control. Fewer options. Lower standards. Inadequate skill. Less flexibility.

What Does Discipline Mean?

11/2/2022 Arsenal

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track.
THA-THANG:
Thang 1: partner up and run opposite directions around track. When you pass each other, do exercises in a pyramid manner

  • 10 BBS
  • 20 merkins
  • 30 squats

Thang 2

Back at basketball courts. Walking lunge the sideline, bear crawl baseline with burpees in the corners. Every round, increase burpees by 1. After 10 min, switch to reverse lunge and crawl bear

MARY:
Pax Roulette
COUNT-OFF & NAME-O-RAMA
9 including FNG Lab Rat and DR member Nightlight. Welcome!
CIRCLE OF TRUST/BOM:
If you never taste a bad apple, you will never appreciate a good apple
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.