F3 Knoxville

Category: Brickyard

In Communicado

THE SCENE: Cold 33 degrees, clear and Godly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Jim Thorpes, Little this & that, OH Claps–>Seal Claps–> behind the back claps–>(B) Baby arm circles
THA-THANG:
Run to track (3 rounds)

R1

  • Run 1 lap and head to bleachers
  • 11’s Dips & Monkey Humpers then head to field
  • End Zone- 5 8ct. man makers  (bear crawl to each point for R1)
  • 25 Yd- 25 Mtn. Climbers
  • 50 yd- 50 American Hammers
  • 75 yd.  75 Imp Sqt. walkers
  • 100 yd.  100 Smurf Jacks
  • R2- run lap around track then head to bleachers-  run full set take 2 steps at a time up and 1 down
  • EZ- (5) Burpees  (Bunny Hop to each post)
  • 25- Merkins
  • 50-  Crab Position Hip Thrusters
  • 75- Bonnie Blairs
  • 100- OH Claps
  • R3-  Run lap and do half set of bleachers (2/1- as before)
  • EZ- Suicides (6)
  • 25- Superman’s
  • 50- Bird Dogs
  • 75- Air Press Squats
  • 100- SSH
  • Lunge 100 yards and mosey back to AO

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Hamm, Colonel and new FNG named Geppetto
CIRCLE OF TRUST/BOM: 

Communication-  from my mentor Dr. Michael McIntyre

  1. If someone doesn’t understand you, it’s not their fault — it’s yours.
  2. You can’t explain something you don’t understand, and you don’t understand something you can’t explain.
  3. Use the words your audience uses.
  4. Before you tell someone they’re wrong, tell them they might be right.
  5. The more interested you are, the more interesting you’ll be.
  6. The things you remember saying are different than the things others remember hearing from you.
  7. People will forget what you said, people will forget what you did, but people will never forget how you made them feel.
  8. What you do speaks so loudly, I can’t hear what you’re saying.
  9. The tone is the message.
  10. Knowing when to stop talking is a skill.

MOLESKIN:
Prayers for Herbie and his struggles, and thanks for voicing them…we all have them.  Colonel’s aunt’s new foster kids and all like them need prayers and the struggle for the caregivers that work so hard to provide for them.
ANNOUNCEMENTS:
No OYO’s this next week…all together work to help mentally grow us all.  I challenge everyone to keep trying to spread the Word of F3 and bring some more FNG’s to the fold.  Our iron has dulled and we need to be sharper

11 for 11’s

 

THE SCENE: 50 degrees, windy, and wet from the rain overnight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7
Cherry Pickers (5)
Tempo Squats (10)
Tempo Merkins (10)
Thai Fighters (10 each leg)
THA-THANG:

2 rounds of 11’s at the eastern corner of Powell High School
Round 1
wall e’s (single count) and elevated plank jacks (4 ct)
Round 2
Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)

MARY:
Each PAX called an ab exercise, which we followed with 10 merkins (70 total).  We made it through 7 PAX.  These were the Ab exercises in cadence.
Pickle Pounders (10)
Little Baby Crunches (15)
Freddie Mercury (10)
Hello Dollies (10)
Gas Pumps (10)
Flutter Kicks (10)
American Hammers (10)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today is 3/16 and we discussed John 3:16.  The world was broken in that time period like it is broken now.  God loved the world enough to send his Son to die so that we could be saved.  He was sent to save the world, not condemn the world.  The world is broken today too, God still cares and still loves us.  Take some time to show his love, and lead with kindness in this broken world.
MOLESKIN:

ANNOUNCEMENTS:

Inverse

THE SCENE: a cool 33 with a slight north wind and very little clouds.
WARM-O-RAMA:

  • SSH, LBAC, Dirty Dawgs, Nolan Ryans, Marine Corps Pushups, Cherry Pickers, Moroccan Nightclubs, Right over left leg stretch and inverse, One lap around parking lot.

    THA-THANG:

  • Mosey over to a Bermuda Triangle: 1 Burpee and Bear Crawl to 2nd cone, 2 Burpee & Bear Crawl to 3rd cone. 3 Burpee and Bear Crawl Back to original Cone, Rinse and Repeat X 2,
  • Mosey over for a break (aka 2 Minute Wall Sit)
  • Mosey across the street for BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Squat Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats)
  • Mosey over to break area (aka 2 minute wall sit)
  • Mosey over to Q’s POV and retrieve F3 Deck of Cards where each HIM draws one card and the exercises are performed continuously as each HIM calls out exercise which culminated in a 200 Yard Sprint followed by a break (aka 2 minute wall sit)
  • Mosey back to the area for BLIMPS again
  • Followed by a break (aka 2 Minute Wall Sit)

Mosey back to A/O

MARY:

  • Flutter Kicks
  • Hello Dolly’s
  • LBC’s
  • Captain Thors
  • Boat/Canoes
  • Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA
We had 9: Hamm (the Q), Colonel, Herbie, Natty, Belding, Biohazard, Simmons, Fob and a FNG (Inverse)
CIRCLE OF TRUST/BOM:
We prayed for problems presented by HIMS
MOLESKIN:
We are in a war. Life is not a playground but a battleground and that battle largely takes place within. We have enough to contend with under the hood. The struggle is to live by the Spirit and not the Flesh (Romans 7)
ANNOUNCEMENTS:
Nothing Mentioned.

Need Gloves

THE SCENE:  37’ and Noice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 1 hand release Burpee

Tempo Squats 2 Hand Release Burpee

Tempo Merkin 3 HRB

shoulder burners 4 HRB

THA-THANG:
Mosey to the planters

11s inclines/derkins

mosey to the field

1 merkin every 5 yards to the end, but you have to bear crawl between

1 Burpee every 5 yards to the end, but mix,

0-25 – run

25-50 Low Crawl

50-25 duck walk

25-0 bear crawl

suicides 0-20

Stand up every 10 yards to the end, bear crawl between

bear to the 50, 5 Burpees, bear to the end

Suicides 0-20

mosey back to the front, bearway-to heaven

MARY:
1 set, 100 flutter, 75 box cutter, 50 hello dolly, 25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rain Q

THE SCENE: Rain, sleet, snow 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

2 Burpees

MARs x 15 ED (Manly Arm Rotations)

4 Burpee

Imperial Squat Walker x 20

6 Burpee

OHC x 20

8 Burpee
THA-THANG:
Escalator: 10 Burpee, 20 Squat Jump, 30 Merkin, 40 Squats

10 Burpee then run 50 yds/length of bleachers

10 Burpee, 20 Squat Jump then run

10 Burpee, 20 Squat Jump, 30 merkin then run

10 Burpee, 20 Squat Jump, 30 merkin, 40 squat.

Go back down escalator 40, 30, 20, 10; 30, 20, 10; 20, 10; 10.

5 Set: 10 lunge (each leg), 10 Burp (no pushup), 10 merkin. Run length of bleachers/50 yds between sets.

Planters: Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What devotional are you using? What are you reading? Send a link to the Slack so we can all be encouraged to read the Bible again!
MOLESKIN:

ANNOUNCEMENTS: