F3 Knoxville

Category: Arsenal

Burpee EMOM

THE SCENE: Surprisingly warm morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10 in cadence
THA-THANG:
3 burpee EMOM while working on the below exercises. We worked for 44 minutes after the warm up, so it was 132 burpees total. Once list completed, work your way back up from the bottom

  • 100 thrusters
  • 75 cross court runs
  • Merkins
  • Iron Mikes (2 count)

MARY:
No Mary. We worked the whole 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 shirt word on thankfulness, including for all F3 gives us and our community
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hey buddy

THE SCENE: 28 degrees n frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10, tempo merkins x 10, Peter Parker’s x10 .
burpee Dan from AO to the stop sign at the track . Audible part way through as it was taking too long

THA-THANG:
Hey Buddy(did not finish the whole WOD)

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , froggie squats 

    Lap 5 -merks, BBS, Peter Parker’s, froggie squats , burpees

    Lap 6- BBS, Peter Parker’s, froggie squats  , burpees

    Lap 7- Peter Parker’s , froggie squats , burpees

    Lap 8 -froggie squats  , burpees

    Lap 9- burpees

    Lap 10- victory lap !

MARY:
Box cutters x10 , lbc until done
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:
Being stoic , see pic
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run The Block

THE SCENE: Definitely getting colder

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Lunge across court and back; Butt Kicks across court and High Knees back

THA-THANG:
Indian run to the Oval Office with a heavier than normal CMU. PAX member that needed up with the CMU runs the loop counter clockwise while everyone else runs clockwise. Whenever passing the person with the CMU they give others an exercise to do 10 reps of. Put down CMU and join PAX running clockwise after completing a lap. First one to the block picks it up and starts counterclockwise, rinse and repeat for time.

MARY:
Indian run back to the grinder

Overhead Claps x50; Boxcutters x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIMs this morning

CIRCLE OF TRUST/BOM:
I went to a men’s conference two Saturdays ago and wanted to share a summary of what one of the speakers said.

The quote that stuck with me the most was: “Our families need more than a provider, they need a leader that provides.”

Lead with love and lowliness

John 13:1
“Now before the Feast of the Passover, when Jesus knew that his hour had come to depart out of this world to the Father, having loved his own who were in the world, he loved them to the end.”

Ephesians 5:25
“Husbands, love your wives, as Christ loved the church and gave himself up for her,”

John 13:12-14
“When he had washed their feet and put on his outer garments and resumed his place, he said to them, “Do you understand what I have done to you? You call me Teacher and Lord, and you are right, for so I am. If I then, your Lord and Teacher, have washed your feet, you also ought to wash one another’s feet.”

‭

MOLESKIN:
Pray for Smuggler as he works with his children to make good decisions, Pray for Walt’s neighbors, Pray for Swerve for God honoring solutions

ANNOUNCEMENTS:
Friendsgiving this Saturday the 20th at 6:30pm at the Cracker Barrel in Alcoa. Bring a new, unwrapped toy to donate to Children’s Hospital.

Exploring Doras

THE SCENE: 46 with a touch of gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Temp squat IC x8

Imperial squat walker 4 ct IC x 10

Monkey humper 4 ct IC x 8

THA-THANG:
Multiple DORAs set up in the park. Partner up and start on Grindstone.

1. One starts 100 burpees and other runs across court to grass, when at cone bear crawl up hill and crawl bear back down. Indian run to next location.

2. 2 cones along sidewalk. One starts on 100 imperial squat walker 4 ct while other completes arm overhead lunges to cone and runs back. Indian run to next cone.

3. At the stop sign. One starts on 100 monkey humpers on 4 ct while other crawl bears down to cone and bernies back up to stop sign to trade off. Indian run back to grindstone.

Stop just before last bridge and bear crawl Indian run remainder of distance.

MARY:
Ring of fire: hold Al gore and send 2 squats along circle, rinse and repeat with 3 squats around circle

Ring of fire: hold high plank, 5 push ups around circle, rinse and repeat with same reps

Catalina wine mixer x 8

Peter Parker IC x 10

Hold iron cross w/ LBAC forward and reverse IC x 8

Protractor around circle to close

COUNT-OFF & NAME-O-RAMA
9 total including FNG Carson Hall aka Mr. Freeze and Webelo
CIRCLE OF TRUST/BOM:
Its funny how God can continue to push things on your heart. In the past week, I’ve randomly listened to 2 sermons speaking on hospitality. This got me reflecting on a conversation I had with Drifter and Limbo recently one Saturday at coffeeteria. As a solid group of HIMs that lead communities, we owe it to Blount county, even to each other, to give back. We each possess strengths that when combined with a group setting become that much more powerful. We are called by the Bible to be generous with our time and financial resources as we feel compelled to give. I know that I have not been giving as much as I am able. I challenge each of us to pick up an initiative as they come along and challenge the men of F3 Blount County to participate. Let’s get ideas flowing on the community outreach channel which has not been used. In a time of divisiveness, polarization, and extremism, we are needed now more than ever. We can accomplish more as a group than as an individual.

Ecclesiastes 4:9 Two are better than one because they have good return for their labor.

2 Corinthians 9: 6-8

Whoever does sparingly will also reap sparingly, and whoever does generously will reap generously. Each of you should give what you have decided in your heart to give not reluctantly or under compulsion, for God loves a cheerful giver.

Matthew 25: 34-45

“For I was hungry, and you fed me. I was thirsty, and you gave me a drink. I was a stranger and you invited me into your home. I was naked and you gave me clothing. I was sick, and you cared for me. I was in prison and you visited me. I tell you the truth, when you did it to one of the least of these my brothers and sister, you were doing it to me.”

MOLESKIN:

Hospitable: given to generous and cordial reception of guests

Generous: showing a readiness to give more of something, money and time

Ecclesiastes 4:9

2 Corinthians 9: 6-8

Matthew 25: 34-45

ANNOUNCEMENTS:

Drifter beatdown/ sandy spring trash pickup and breakfast to follow at house tomorrow at bombshelter

November 20th Friendsgiving Cracker Barrel Alcoa 6:30. Bring a toy or two for East Tennessee Children’s Hospital under $10.

Kraken; Preferred Over Ice

THE SCENE:  Mid 40s; a perfect day to get another day better
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

Mosey towards School:
(1) Burpee
(2) Merkins
(3) Overhead Claps
(4) Iron Mikes
(5) Smurf Jacks

THA-THANG: Kraken on Ice

  • (10) Sandbag Clean, Press, Overhead Throw
  • (30) Iron Mikes
  • (50) Air Squats
  • (30) Merkins
  • (15) Burpees
  • (25) Smurf Jacks
  • (50) Overhead Claps
  • (20) Box Cutters

MARY:

  • Dr. W’s
  • Monkey Humpers
  • Pickle Pointers
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
7 showed up to battle the Kraken
CIRCLE OF TRUST/BOM:

Acts 2: 42-47:

They devoted themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone was filled with awe at the many wonders and signs performed by the apostles. All the believers were together and had everything in common. They sold property and possessions to give to anyone who had need. Every day they continued to meet together in the temple courts. They broke bread in their homes and ate together with glad and sincere hearts, praising God and enjoying the favor of all the people. And the Lord added to their number daily those who were being saved.

MOLESKIN:

Why was the early church in Acts 2 so effective? What traits, characteristics, and actions defined them and drew people in?

  • They gave to all who had a need
  • They were kind, generous, humble and servant hearted
  • They were intentional and deeply committed to one another
  • They gathered in homes, sharing meals, quality time, and friendships
  • They met in public places showing acts of mutual kindness, sharing everything they had, supporting, and taking care of one another.

What is so different with the men of F3? I see the above listed characteristics on display every time I post for a workout at F3…so;

  • Do you tell others about your experiences with F3?
  • Do you hold your friends, family, co-workers accountable to live at a higher standard?

ANNOUNCEMENTS:
Drifter leading the way with a community trash pick-up beatdown and fellowship breakfast this Saturday! 11/13/21