F3 Knoxville

Ropes and Bells

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill x 10 4ct, Cherry Pickers x 7 4ct, Tempo Squat x 10, Temp Merkin x 10, Imperial Squat Walker x10
THA-THANG:
E2MOM Ropes and Bells (End at Ropes and Broad Jump to Beginning)

At 30 minutes and at 38 minutes 2 min “Recovery” Run

Lane 1 Left

  • Rope Wave
  • Swing (30 lb Kettlebell)
  • CMU Row
  • Kettle Bell OH Lunge
  • Burpee

Lane 2 Right

  • Rope Outside Waves
  • Sandbag Goblet Squat
  • CMU Row
  • Kettle Bell OH Lunge Right
  • Burpee

MARY:
Ring of Fire- Hollow Hold with 20lb Ruck Plate Pass
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Loafers, Halfday, Smuggler, Shrimp Net, Pinnochio, Veep
CIRCLE OF TRUST/BOM:

I want to leave you guys with a simple mantra today.
Amor Fati
Latin phrase meaning : love of fate the welcoming of all life’s experiences as good

Basically, it didn’t happen to you, it happened for you. Make something of it!

“A fire turns everything into fuel and brightness.” — Marcus Aurelius

ANNOUNCEMENTS:
Saturday Clown car to cerebral palsy center workday.  Leaving at 5:30 am from the Arsenal (Waffle House on the Way?)

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.

Arsenal 8/1

I THE SCENE: Pleasant morning overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx10
THA-THANG:
Mosey to landing strip, starting by pavilion. Perform following exercises, starting with 2 reps the first round, 4 the second, 6 the third, etc

  • Merkins at pavilion
  • Step ups at park benches
  • BBS at bridge

Went until lead member of PAX finished round with 20 reps
MARY:
OYO abs until 6 finished. Then Al Gore for time (about 1 minute)
COUNT-OFF & NAME-O-RAMA
8 HIMs, 2 2.0s, Knight Owl and Slugger
CIRCLE OF TRUST/BOM:
“A LEADER IS BEST
WHEN PEOPLE BARELY
KNOW HE EXISTS,
WHEN HIS WORK IS
DONE, HIS AIM
FULFILLED, THEY
WILL SAY: WE DID
IT OURSELVES.” -LAO TZU
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work day Saturday for cerebral palsy center

Laying Our Cards On The Table

THE SCENE: Pleasant for late July

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Motivators from 5 to 1; Mosey to the Oval Office

THA-THANG:
Each PAX draws a card and does the corresponding exercises. Keep drawing cards until time is called, reshuffle deck if necessary

  • 2-5 – Splash Mountain x number drawn
  • 6 – Two cone shuttle run
  • 7 – Three cone shuttle run
  • 8 – Four cone shuttle run
  • 9 – Five cone shuttle run
  • 10 – Burpees x20
  • Jack – BBSU x25
  • Queen – Ballerina Squats x25
  • King – Merkins x25
  • Ace – Iron Rocket x20

I was regretting the Iron Rockets after the fourth time I drew an Ace.

MARY:
Baby Weight suggested we do the After burner on the way back to the Grinder

Afterburner (Overhead Claps x50; Seal Claps x25; Grady Corn x25),  Flutter Kicks x20

COUNT-OFF & NAME-O-RAMA
9 HIM and 1 2.0
CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Prayers for DonJ’s dad and stepmom who both have surgery next week

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope Resource Center, Shenanigans from the Speedway is putting together a team

8/20 – Men’s Meeting at Mount Olive Baptist in South Knoxville. Let Swerve or Rep Sleepy know if you are coming by 8/9

Tour of Maryville

THE SCENE: ~76 degrees, muggy
F3 WELCOME & DISCLAIMER

  • Duly noted

WARM-O-RAMA:

  • Cherry Pickers IC – x10 (4ct)
  • Windmills IC – x10 (4ct)
  • Motivators – 1 round of 5 (Moses and Smuggler gave the Q crap for not completing the full 5-4-3-2-1 routine)
  • Frankensteins
  • Butt-kicks
  • Little Baby Arm Circles – x10 (forward and backward)

THA-THANG:

PAX took a mosey through the streets around the AO. During the stroll, each time we arrived at a street sign, the PAX had to complete the following exercises based on the number of letters in the street name (e.g. Best = 4):

  • Burpees
  • Squats
  • Big Boys

To top it off, the PAX alternated carrying the sandbag during the run through the streets.

It was made known the banker in the group apparently couldn’t count correctly (@Baby Weight)

MARY:
Ab Work:

  • Ankle touches IC – 4ct, x20
  • Flutter Kicks IC – 4ct, x20
  • BBS – x20 OYO
  • Hello Dolly’s – 4ct, x10
  • OH Claps – 4ct, x20

COUNT-OFF & NAME-O-RAMA
Moses, Smuggler, Shrimp Net, Cropdust, Yum-Yum, Baby Weight

CIRCLE OF TRUST/BOM:
Remember, you aren’t what people say about you. You are who God says you are. Find your purpose and spiritual gift through deep conversations with God via prayer.

MOLESKIN:
Enjoyed meeting @YumYum posting DR from F3 Nashville!

ANNOUNCEMENTS:

  • Arsenal Flag handoff –> Saturday, 7/30 from 7-8am
  • Work day Cerebral Palsy Center –> Saturday, 8/6
  • Men’s Meating –> Saturday, 8/20 @ 6pm (RSVP to @Swerve or @Rep Sleepy know by 8/9)
  • Beer Mile @ Moses’ –> Saturday, 9/10