F3 Knoxville

Flipping cards

THE SCENE: Breezy and in the 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Monkey humpers, merkins, big boys , burpees
THA-THANG:
Deck of cards on the tennis courts

  • Hearts – burpees
  • Diamond-merkins (4ct)
  • Spades -monkey humpers (4ct)
  • Clubs -big boys
  • Face cards are 15 reps
  • aces -21 reps
  • 7-10 card , do those reps
  • 2-6 cards , suicides w cones. Pull a 2, suicide 2 cones, pull a 6 suicide 6 cones. Etc…
  • joker-run to the pavalon and back
  • we got close to finishing the deck of cards. Lots of suicides and merkins in the front end of the stack ! Deck of cards is always great because you never know what is coming next.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
Let’s keep leading ! The only way to get better is to practice. Sign up to Q not only at the Bombshelter but sign up to Q at another  AO and lead a group of men you don’t know . It will only help you be a better leader.
MOLESKIN:
I think I am a social introvert. I like being social but I will never be that guy that will out talk you! I like being alone but only for short periods. Signing up to Q and leading workouts is good for me. It’s not my comfort zone to be in front of a bunch of people talking but leading workouts has helped me overcome those fears. I encourage everyone to get out there to lead! It’s what we are meant to do as men and men of action lead

Announcement s

convervgence this Saturday and the Equalizer launches in April during the week

DOG TURDS AND PICKLE POUNDERS

THE SCENE: Low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tennessee Rockin Chair, Cherry Pickers, Good Mornings, SSHs
THA-THANG:
Mosey to strip center stairs and patio across street from campus, stopping for 10 Burpees along the way.  Form teams of 3..  P1 – Exercise, P2 – Run Stairs, P3 – (timer) runs “L” of parking lot.  When timer P returns, Ps rotate roles. Repeat until team goals reached.

Watch out for the pile of dog turds Onesie’s dog left in the parking lot!….. Goooooood boy.

  • Exercise Goals: 100 Burpee Squats, 200 Werkins, 300 Jump Squats
  • Mosey to Maple Street parking lot
  • 4 Corners – 2 Rounds, Reps of 50 round 1, 40 round 2.  Exercises were MCs, Hello Dollies, 6inch LBCs, and Pickle Pounders (strategically right by the road).

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
Focused on one leadership trait we can learn from Christ’s example: Integrity.  Maintain it. Leaders who lose it, lose the trust of those being led. Constantly study your heart and compare actions to God’s instruction and Christ’s example.  A great resource from pastor John Piper: desiringgod.org
MOLESKIN:
Kudos to Spotter for making the Pre-Ruck.
ANNOUNCEMENTS:
3rd F

Ducky biscuit

THE SCENE: Mostly Cloudy, 47°F, Feels like 47°F, Humidity 68%, Wind 1mph from NE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x IC forward and reverse
  • Tempo squats 15x IC
  • Little of this, little of that

THA-THANG:
Mosey to the duck pond.

  • Sea biscuit, complete exercise, then run lap, exercise then 2 laps, etc. till 6 laps then work back down
    • 10 squats
    • 15 Merkins
    • 20 BBS

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O Lord , my rock and my Redeemer.
Psalms 19:14 NASB
https://bible.com/bible/100/psa.19.14.NASB

Returned to work today after a week of with my kids and my attitude about work want good. We need to work towards all of our thoughts, words, and actions being pleasing to God.

MOLESKIN:

ANNOUNCEMENTS:
Convergence at Asylum this Saturday then 3F on the strip.

March Madness…It’s AWFUL BABY!!!

THE SCENE: 34-35 and beautiful…a great day to burn some goo!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Double Double (at AO & Playground) 

  • 10 merkins at the AO
  • 10 pullups on the monkey bars
  • Rinse & repeat 5 times
  • Mosey to Splash Pad

Block Out (Splash Pad) 

  • 5 burpees, 10 step ups, 15 dips, 20 overhead press w/ CMUs
  • Rinse & repeat 5 times
  • Mosey to Trail w/ CMUs

 Pick & Roll (Trail Run)

  • Trail Run to other park
  • 10 diamond merkins, 15 big boys, 20 squats
  • Rinse & repeat 4 times
  • Mosey through trail to basketball court

Run & Gun on a Fast Break (at basketball court)

  • 5 burpees, sprint down the court & back, 10 Bobby Hurleys; rinse & repeat X 4
  • 50 of any CMU exercise, sprint down the court & back X 4

MARY:

  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Captain Thors X 5
  • Hello Dolleys X 20 4 CT

COUNT-OFF & NAME-O-RAMA

Detention, Hot Tub, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

I have lost my focus and commitment towards my Bible study and scripture memorization so I found a few scripture to hopefully get me focused again.

“And may your hearts be fully committed to the LORD our God, to live by his decrees and obey his commands, as at this time.” 1 Kings 8:61 “For all have sinned and fall short of the glory of God” Romans 3:23

“Commit to the LORD whatever you do, and he will establish your plans.” Proverbs 16:3

“Love the LORD your God with all your heart and with all your soul and with all your strength.” Deuteronomy 6:5

“Keep your eyes focused on what is right, and look straight ahead to what is good.” Proverbs 4:25

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13 

Let’s keep listening to and encouraging one another so to help each other get or stay focused on our faith!  We need one another and F3 is helping us get better and stay focused because our goal at the end of our life is to say:

“I have fought the good fight, I have finished the race, I have kept the faith.”  2 Timothy 4:7

MOLESKIN:

I’m not sure there’s a prettier spot to run in F3 Knoxville than the trail run next to the lake at the Equalizer!

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Convergence on March 30 at the Asylum followed by a 3rd F event
  • Hardship Hill – May 18

Run

THE SCENE: 50, nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Run 4 or 5 miles

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cavalier conquered the long hill on old stage for the first time
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.