F3 Knoxville

4x4s and snake chasers

THE SCENE: Partly Cloudy, 39°F, Feels like 39°F, Humidity 57%, Wind 1mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 10x Cherry Pickers
  • Little if this, little if that
  • 10x Tempo Merkins

THA-THANG:

  • 4 station x 4 exercise relay
  • Station 1 (start)
    1. Round 1 – 25 ManMakers
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank Jacks
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees
  • 15x 4ct Irish Jig – curb toe touches
  • Mosey to the field.
  • Chasing snakes in honor of St. Patrick – 1pax runs across the field and back while rest low crawl, flapjack with the end of the line and continue until all have run
  • Mosey back to AO with an all-out run last 100 yards

MARY:

  • Box cutter
  • Captain Thor
  • Butterfly situps
  • Boat canoe with James Bond and overhead claps for good measure

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Bodybuilder Blackjack

THE SCENE: 40ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

Ran the loop.

THA-THANG:
21’s on the hill of broken promises. 20 bodybuilders at the bottom. 1 get-up at the top.

MARY:
COUNT-OFF & NAME-O-RAMA
2!
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got down through 13 bodybuilders/8 get-ups before time ran out. 132 bodybuilders, 36 get-ups and 4 miles.
ANNOUNCEMENTS:

March Madness Prep-work

THE SCENE: 34* (chilly after last week’s heat wave)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Rockettes, SSH, Tempo Merkins, Tempo Squats

THA-THANG:
Suicide Ladder down parking lot (approx length of basketball court)

Perform 5 Bobby Hurley’s on one end and 5 Merkins on the other end of the parking lot. Increase your count by 5 for each round completed until the last round consist of 40 Bobby Hurley’s and 40 Merkins.  Congratulations! You just scored 360 points!

Basketball Circuit

Four stations of exercises were set up and HIMs paired up for some battle buddy action. At each station one HIM performed the exercise while the other ran “skill drills” down the parking lot lines. Stations were:

  • Free Throws (20lbs wall balls)
  • I’m Open! (50lbs sandbag curls)
  • Defense! (20lbs sandbag tricep extensions)
  • Granny Shots (40lbs sandbag kettlebell swings)

After the circuit was finished we passed the coupons in a ring of fire both standing and sitting. (Sitting yielded a much better workout.)

To top off the workout we ran sprints down the parking lot and bernie’d back for four rounds.

MARY:
None

COUNT-OFF & NAME-O-RAMA
7 HIMs got ready for some B-Ball action
CIRCLE OF TRUST/BOM:

Romans 8:28 New International Version (NIV)

28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

This is one of my favorite verses. However, I think it is often taken out of context. We are not promised an easy life on this Earth. Bad things can happen to good people, but this verse tells us that those things will be used by God to bring us closer to Him and ultimately closer to salvation. We also need to use this thought to help us keep our perspective in this world. Don’t allow trivial things to cloud your view of God. Keep looking upward.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Return of the Blocks

THE SCENE: High 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH

Little this/that

Michael Phelps

THA-THANG:

Mosey with CMUs to Suckmore

P1 runs up Suckmore and does shoulder exercise alternating each round. Carry the CMU up and down each time.

30 upright rows

30 OH presses

P2 is alternating each round AMRAP until P1 returns.

Squats

Leg lifts

Alternating lunges

BBS

MARY:
1 minute of LBCs
COUNT-OFF & NAME-O-RAMA
9 brothers.
CIRCLE OF TRUST/BOM:
I had nothing. Drifter stepped up and provided us with a nice Easter message from his recent study of Matthew. He spoke about certain flower up north that blooms early but is subsequently covered in snow. An allegory of Christ dying but leaving us with the hope of a new “spring” yet to come.
MOLESKIN:
I had a way worse routine planned. I’m thankful the blocks were returned so we could do my original idea. That bad one will probably be saved for the Burbs. I don’t want anyone to quit the Bomb Shelter…
ANNOUNCEMENTS:
Habit help is likely being cancelled this week.

Convergence beatdown at Lakeshore Park next Saturday the 31st followed by 3rd F at the Outlook on the strip.

March Madness

THE SCENE: 49 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
Cherry Pickers x 16 IC

Big Arm Circles F/B x 16 IC

SSH x 16 IC
THA-THANG:
17s (March Madness Theme: 1-16, 2-15, 3-14….)

  • Bobby Hurleys at the Top
  • Mahktar N’Diayes at the Bottom

Suicides with 8-Count Body Builders

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:
David vs Goliath story shared from I Samuel 17. David selected 5 smooth stones to kill the Philistine. God places stones/things in our life to fight with. David May seem brash and cocky but he recalls God’s faithfulness in the past and claims this for future success.
MOLESKIN:
Wagon Wheel turned in an all-American performance. Great group of men- worked hard and encouraged each other along the way!
ANNOUNCEMENTS:
The Equalizer launches Monday-Wednesday workout options starting April 1 (keeping Saturday option. Mon-Wed-Sat)