F3 Knoxville

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.

Crawl bears anyone?

  • THE SCENE: 40’s clear…..crisp
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    7 cherry pickers IC
  • 20 SSH
  • 10  cobra merkins ea arm (a crowd favorite)
  • 10 wide grip merkins
  • THA-THANG:
    Mosey to the playground
  • 7’s pull ups at the bottom and 8ct BB up top
  • Mosey to little Everest (every time we stop at the bleachers for some decline wide merkins and diamond merkins IC)
  • start at the bottom and crawl bear to the top (everyone gave me a poopy face when they heard crawl bear) and complete 20 bobby hurleys, bear crawl down and 20 CDD. repeat decending by five reps every time.
  • Mosey to the bathrooms (more merkins on the way)
  • 7’s easy ups and burpees (about 50yrds away)
  • Mosey to upper field (yup more merkins)
  • 50yd sprints with 10 second rest in between (6 reps)
  • Mosey to AO

MARY:

20 box cutters IC

ATM’S

COUNT-OFF & NAME-O-RAMA
Welcome FNG dig dug!
CIRCLE OF TRUST/BOM:

Intercede for your wives just as Christ intercedes on our behalf. When we pray we need to always include our wives in our prayers. As husbands we are called to present her as holy and blameless. Pray for her greatest need, (same as ours) for her to have a deeper relationship with Jesus in her life.

MOLESKIN:

ANNOUNCEMENTS:
3rd F next Saturday after convergence at the asylum at 0700

Logging some track time

THE SCENE: Mid 30s and crystal clear. Definitely still a bit nippy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 exercises to establish the “25” pattern.  Start with 20 SSH, then 5 Imperial Squat Walkers, then 15 SSH, 10 ISWs, etc., etc.
THA-THANG:
Mosey to the track for 5 sets of 2 exercises each, same pattern as the warm-o-rama.  Between each set, run half a lap, 10 burpees and then run back to the beginning for the next set of exercises.  The sets:

  • Merkins and BBS
  • Iron Mikes, 2 ct and Flutters, 4 ct
  • Carolina Dry Docks and Squats
  • Hit the bleachers for Box Jumps/Step Ups and Dips
  • Monkey Humpers and LBCs, 4 ct

Mosey back to the front of the school and grab the log.  Roll the 20 sided die and do the corresponding exercise listed on the log.  4 volunteers pull the log to the other side of the parking lot with the rest of the PAX sprinting.  Repeat the roll/exercise routine and 4 new volunteers pull log back to start.  Rinse and repeat about 4 times.
MARY:
Just enough time to cash out with ATMS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the lesson provided by Judas.  Don’t let pride in your skills and achievements lead to the path of temptation and downfall. Prayers for Chaucer and his family and Fast-n-Easy’s mom as she travels back to Nebraska.
MOLESKIN:
Welcome FNG Manilow, a great addition to the PAX for sure.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.