F3 Knoxville

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.

Last IPC 2022 at JUCO

THE SCENE: A little chilly (50sh) and pretty dark at the soccer field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was performed OYO.

THA-THANG:

Round 1

  • 10 BDE Burpees
  • 10 yard Murder Bunny
  • 10 BDE Burpees
  • 10 yard Reverse Murder Bunny

Round 2

  • 20 Thrusters
  • 20 yard Murder Bunny
  • 20 Thrusters
  • 20 yard Reverse Murder Bunny

Round 3

  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Murder Bunny
  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Reverse Murder Bunny

Round 4

  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Murder Bunny
  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Reverse Murder Bunn

Round 5

  • 50 Merkins
  • 10 yard Murder Bunny
  • 50 Merkins
  • 10 yard Reverse Murder Bunny

There is a timer that is going off every 5 mins. After 5 mins PAX will stop what they are doing and do 5 Kraken Burpees.

MARY:
NA.
COUNT-OFF & NAME-O-RAMA
10 Chicos Fabulosos!!!
CIRCLE OF TRUST/BOM:
Genesis 2:24 – Therefore a man shall leave his father and his mother and hold fast to his wife, and they shall become one flesh.
MOLESKIN:
Talked about the importance of the love ingredient in the marriage and that love is a verb not a noun, so it needs to be practiced. Plants need water to grow, same way love needs to be executed to flourish in our marriage…let’s practice simple things that we used to do when they were our girlfriends and focus on little details that will change our lives…let’s plan for a romantic diner…why not :)!!!

Skeletor’s Toy Box

THE SCENE: It’s a beautiful morning
F3 WELCOME & DISCLAIMER

As always, ticked those boxes

WARM-O-RAMA:

  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Tempo Squat: 5 x 4 IC
  • Little baby arm circles 10 x 4 F & 10 x 4 B
  • Chattanooga cherry picker
  • Seal claps
  • Overhead claps
  • SSH: 10 x 4 IC

THA-THANG:

Round 1 Man at each toy.

120# sandbag Mosey out, Bernie back

60# bag Dead lift

40# bag clean

40# bag overhead press

20# bag tricep extension

35# kettle bell swings

53 # kettle bell farmers carry out with right, back with left

30# rucksack merkins

20# plate heavy big boys

Mosey around for rest

Round 2

120# sandbag Mosey out, Bernie back

60# bag bent rows

40# bag curl

40# bag Heavy Squat

20# bag Dead lift to press

35# kettle bell single arm row

53 # kettle bell farmers carry

30# rucksack get ups

20# plate clean

Mosey to sign and back

MARY:
No time
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:

We aren’t called to carry the burdens of life alone. Galatians 6:2 Bear one another’s burdens, and thereby fulfill the law of Christ.

How do we do that:

  1. Be available – This is the easiest one. Show interest in helping a brother carry his load. Ask him how he is doing, how you can pray for him.
  1. Be a listener- We as men can be  bad listeners, we want to take cation to solve the problem. Sometimes folks just want to share what’s on their heart and need someone to confide in. Be there to listen and give a hug or fist bump to say, I love you and I’ve got your back.
  1. Be a conduit – sometimes we aren’t the right people for the situation a friend is in. Be someone who points others to a friend who has dealt with something similar and has experience with the same type of pains.
  1. Be a witness – no matter what the problem, sin, or affliction, there is only one resolution, the Gospel. The Gospel is a daily reminder that we cannot do it, we need a savior, and that savior is Jesus Christ. He is the one who lived a perfect life, that we can’t live, died a righteous death that we can’t die, and rose again defeating death forever and providing a way for his children to dwell with him forever.

Carry your brothers burdens, look for opportunities to be a blessing.

Prayer requests

BOM

MOLESKIN:
None
ANNOUNCEMENTS:

📢IMPORTANT ANNOUNCEMENT📢
We are now moving to an official boot camp on Saturday at 0700. I will work with leadership to get us set. Saturday workouts are a great opportunity to EH guys and be in the community.