F3 Knoxville

The VERN!!

THE SCENE:  10 of Dogpounds finest laced them up to see what the Q would bring from the mothership..
F3 WELCOME & DISCLAIMER 

  • I am not  professional
  • First Q in Five Years
  • You have been warned…

WARM-O-RAMA:
Slow mosey to the upperparking lot.. 5 burpees halfway

Circle up:

Imperial Squat Walker x10

Merkin x 20

Windmill x 10

Line up for Serpintine

Mosey with hill work…then to rabbit hole with a backward bear climb up stairs .. mosey to the top and plank work while waiting for the six… mosey to the Pavillion

THA-THANG:
Introducing… “The VERN”

  • 25 x dips
  • 25 x LBC
  • run to pull up bars
  • 10 x pull ups
  • 25 x merkins
  • run back to Pavillion
  • Repeato x 5

Jailbreak back to parking lot
MARY:
@ribbed led while Q was throwing up.

CIRCLE OF TRUST/BOM:
Pray for our health so we can continue to be the whetstone to help sharpen other men and give the gift of F3. Pray for Ribbed’s wife and give strength to Brad who will be battling prostate cancer
MOLESKIN:
Thank you for allowing me to lead you fine men in the gloom. This was my first Q in over 5 years, so appreciate you bearing with me as I knocked some rust off. I felt it was appropriate to start my first Q back with the VERN as this was my last Q before I left charlotte back in 2017. Definitely a full-circle moment for me.  @ski-dog @jagged-pill @mayberry killed this workout and were the only ones to finish the 5 full rounds #strong.   Q felt frisky, underestimated the distance back to the shovel flag, and called for a looooong Jailbreak. Appreciate @ribbed for handling Mary as Q was dry-heaving.

Thank you for lacing them up and coming out today. Make it a great day!

 

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

War games

THE SCENE: 67 and foggy
F3 WELCOME & DISCLAIMER

1. I am not a professional, this is a free, open to all men, volunteer, peer led work out. Held outside, rain or shine, heat or cold.

2. You are participating at your own risk

3. Know your limits and do the best you can


WARM-O-RAMA:
SSH, alarm clock and tie fighters

THA-THANG:

F3 card deck. 2 pax draw 1 card each and play war.  High card does the 2 cards worth of exercises while pax 2 runs approx 150 meters. Start paired up but thereafter the next 2 pax completed with exercise or run face off. 2 jokers in deck when drawn result in both doing exercises and both find the pull up bars for 10 each. 

MARY:

no time left

COUNT-OFF & NAME-O-RAMA
11 HIM’s including FNG Dreamer.

CIRCLE OF TRUST/BOM:
“So then, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath; for the wrath of man does not produce the righteousness of God.”
‭‭James‬ ‭1:19-20‬ ‭NKJV‬‬
https://bible.com/bible/114/jas.1.19-20.NKJV
MOLESKIN:

ANNOUNCEMENTS:

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

12 Pains of Christmas… er August

THE SCENE: Humid and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Cherry pickers
  • Tempo squats
  • Tempo merkins

THA-THANG:
Death march (Indian run w/ burpee) to ORAU campus.  Complete the 12 Pains of Christmas just like the song.  Run up and down the hill between each verse.

  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

Return to Flag

COUNT-OFF & NAME-O-RAMA
All PAX tagged + 1 downranger:  Chit-Chat
CIRCLE OF TRUST/BOM:
Ephesians 2:10: For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

This passage is empowering; telling us that God has already prepared the good work for us to do.  However, if we add a little context by going back 2 verses:

Ephesians 2:8-10:  For by grace you have been saved through faith.  And it is not of your own doing; it is the gift from God, not as a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

This shows us that even though our salvation is a free gift from God, that we did not earn, God expects and has prepared good work for us to do that will bring him glory because of our salvation.  Because He saved us.

ANNOUNCEMENTS:
Family workout on Saturday, August 6th.  Pancakes in the park and swim party at Borg’s to follow.

Ooof

THE SCENE: humid, but a little cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15

CHERRY PICKERS X5

ARCHER SQUATS X10

FRANKENSTEINS AROUND BLOCKS
THA-THANG:
RUN A LAP TO BUY IN

STATION 1: BLOCKEES

STATION 2: HOT SQUATS

STATION 3: GOBLET SQUATS

STATION 4: GOOD MORNING SQUATS

PYRAMID: 5, 10, 15, 20

MARY:
HEEL TOUCHES X20

LBC 30 SEC

SUPERMANS X10

SIDE CRUNCHES X7 PER SIDE

AL GORE FOR 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:
A QUOTE FROM MARK MANSON’S “THE SUBTLE ART OF NOT GIVING A F@&K”

“Our crisis is no longer material; it’s existential, it’s spiritual. We have so much f@&king stuff and so many opportunities that we don’t even know what to give a f#$k about anymore.”
MOLESKIN 

Humans are programmed to solve problems. It’s what kept us alive. However, as society has evolved to fix problems like hunger and medicine, our need to solve problems hasn’t changed. This had made humans in general treat small problems as big problems. What’s great about F3 is that we are constantly giving ourselves problems to solve. When you’ve got to overcome doing 20 blockees or running a mile uphill, all of a sudden having 5 missed emails isn’t so bad.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Eleventy Three @ Truck Stop

THE SCENE: Mild temp, heavy humidity, and an amazing sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 20 yard there-and-backs of the following movements: jog, bernie, karaoke, lateral squat shuffle, jog, bernie
THA-THANG:
Mosey to the Upper field and complete 3 rounds of 11’s.  After each round, run a lap counterclockwise from the field, down towards the AO, past the ballfield bleachers, to the bathhouse ramp, and back around the the Upper Field –

Round 1 – Monkey Humpers and High-Plank Rear Leg Raises (2=1)

Round 2 – Plank Toe Touches (2=1) and Reverse Lunge Front Kicks (2=1)

Round 3 – Air Taps and Good Mornings

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
4 HIMs and 2 2.0s
CIRCLE OF TRUST/BOM:

Psalm 19:1-2: The heavens above declare the glory of God, and the sky above proclaims his handiwork.  Day to day pours out speech, and night to night reveals knowledge.
MOLESKIN:
ANNOUNCEMENTS:
Sign up to Q at the Truck Stop.  We have a great location in the middle of a community that’s currently underserved.  It’s a great opportunity for growth, but we have to have leaders.