F3 Knoxville

Category: Shamrock

Find A Dry Spot

[ The Scene ]

  • Cold, wet, rainy, but Friday

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I‘ll be your QIC this morning
  • A few things as we begin:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning, feel free to do so! But here is what this is not: an excuse to modify if you’re tired or sore. Here’s what this is: a call to action to push a little harder, a little longer, and encourage the man on your left and right to do the same.
  • FNGs?

[ Warm o Rama ]

***Everything on a 1 count***

  • 25 SSH
  • 10 merkins
  • 25 SSH
  • 10 squats
  • 25 SSH
  • 10 Rockettes
  • 25 SSH
  • 10 Imperial Walkers
  • 25 SSH

[ The Thang ]

  • Mosey to the CMU pile

(1) 25s

  • 25 curls (1ct)
    • Carry it to the street
    • 25 BBS
    • Carry it back to CMU site
  • 25 chest presses (1ct)
    • Carry it to the street
    • 25 BBS
    • Carry it back to the CMU pile
  • 25 dips (1ct)
    • Carry it to the street
    • 25 BBS
    • Carry it back to the CMU pile
  • 25 rows (1ct)
    • Carry it to the street
    • 25 BBS
    • Carry it back to the CMU pile
  • 25 incline merkins
    • Carry it to the street
    • 25 BBS
    • Carry it back to the CMU pile
  • Drop CMUs

(Mosey back to AO)

(2) 50s

  • POC 1: AO
    • 50 LBCs
    • Run to POC 2
  • POC 2: Entrance to the school
    • 50 calf raises
    • Run to POC 1
  • Rinse + Repeat 3x, for a total of 300 reps on total.

[ Mary ]

Front/Back (100)

  • 10 merkins
  • 10 LBCs
  • 10 Carolina dry docks
  • 10 American hammers
  • 10 mountain climbers
  • 10 flutter kicks
  • 10 pickle pounders
  • 10 shoulder taps
  • 10 cockroaches
  • 10 merkins

Down/Backs

  • 10×4 squats
    • Karaoke down/karaoke back
  • 10×4 squats
    • 50% sprint + back
  • 10×4 squats
    • 75% sprint + back
  • 10×4 squats
    • 100% sprint and back

Stretching With Steam (SWS)

[ COT ]

  • # off — 7 
  • Name o Rama
  • FNGs — 0
  • BOM

I am a product of the men of F3 Knoxville’s leadership and faithfulness. When I started with F3 6 years ago, I was just some college kid that was wasting his life away. Through the High Impact Men of F3, I was shown a different way. Surrounding myself with high impact fathers, husbands, leaders, and men helped me grow into the man I am today. And that is something I will never be able to payback. From the bottom of my heart, thank you. 

1000 Rep Bodyweight Workout

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
57 ℉ 100% 57 ℉ 3.9 mi/h E

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Tie Fighters each leg, 15 Grady Corns.

THA-THANG:

Mosey to walkway in front of church.

25 reps of each exercise.  4 times through. = 1000 reps.

Merkins push ups
Squats
Tricep dips
V-ups
Lunges, left leg
Shoulder taps
Lunges, right leg
Freddie Mercurys
Mountain climbers
Pickle Pointers

Mosey back to AO
MARY:
No time for Mary.  Sorry.
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

We’re all role models. Remember that as you go through your day.

 

MOLESKIN:
For all the sick and suffering.  For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Lunge until we Plunge

THE SCENE: 28 degrees, with a wind chill in the low 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, Tempo Merkins, Cherry Pickers (Slow), laps in the parking lot, and stretch your quads.
THA-THANG:
Run to the church, and hang out at the columns (in the dry).
Perform 20 lunges, followed by a 30 second wall squat
Perform 19 lunges, followed by a 30 second wall squat
Repeat until 1 lunge, and a 30 second wall squat

Total of 210 lunges and 10 minutes of wall squats
Once we wrapped that up, we did three rounds of the following:
20 (10 Each leg) Bulgarian Split Squats, run to the construction fence, find a curb and elevate your heels on the curb and do 20 squats.  Bernie back to the start.

MARY:
We slowly moseyed back to the A/O where we each called out an ab exercise and followed it with 10 Merkins.
T-pain ( I can’t remember what Anchorman calls it) 10 merks
American Hammers and 10 merks
LBC’s and 10 merks
Oblique work (can’t remember the name) and 10 merks
Snow Angels and 10 Merks

More leg stretching
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I told a story about my oldest daughter and her actions.  I counseled her to be a good example, and she (in the moment) did not want to be an example for anyone.  Her little sister was acting out in the same manner, and I asked her to be a good example.  Whether we want to be or not, we are all examples.  It was in that moment that I realized the issues I had with her, were things that I had modeled poorly for her.  You never know who is watching, and how they will choose to follow.

Jesus set a great example of Love, he could have chosen violence, or sarcasm, or really anything, but he chose to model love, and we should follow that lead.

Some relative verses:

Philippians 3:17
Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.

1 Peter 5:3
Not domineering over those in your charge, but being examples to the flock.

1 Corinthian 15:33
Do not be deceived: “Bad company ruins good morals.”

Titus 2:7
Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity,

MOLESKIN:
Pray for travel to Miami for Anchorman.
ANNOUNCEMENTS:
No announcements today.

Sacrifice For The Lord!

THE SCENE: 29 and felt great in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Hand Release Merkins X 10
  • 30 seconds of any stretch you need
  • Mosey to get CMUs

THA-THANG:

CMU Work 

  • 20 CMU Squats, Overhead Press, Tricep Extension
  • Run
  • 20 CMU Swings, Bentover Rows, Curls
  • Run, Rinse, Repeat

Dora The Explorer – Partner Workout  – One Runs While One Exercises

  • 50 Diamond Merkins
  • 50 Big Boy Situps
  • 100 Lunges
  • 100 Hello Dollies (4ct)
  • 150 CMU bench press
  • 150 American Hammers (4ct)
  • 200 Calf Raises
  • Mosey to CMU Pile

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA

11 Men
CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

Sacrifice means giving to the Lord whatever He requires of our time, talent and treasures to further His word. Our willingness to sacrifice is an indication of our devotion to God.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

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

John 13:34   A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4     Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

MOLESKIN:

I’ve been thinking about sacrifice and if I’m doing enough for the Lord, my family, etc.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order

Jailbreak Tour #9

  • Welcome Scene: 28 degrees – brrrr dog.
  • Warmup: 
    • Windmills
    • 10 Merkins
    • SSH around parking stalls. (and reverse)
    • High Knees
    • 10 Burpees
    • Kereeokee around parking stalls.
  • Workout: Jailbreak Tour (aka the deck of pain) (installment #9)
    • Sprint (Jailbreak) in between each location and do the exercise on the newly drawn card.
    • @ The Valley of Death : Do 3 Hill to Hill Sprints
    • @ Football Field Entrance: Do 20 Wear Wolves
    • @ Pull Up bars: Do 20 pull ups
    • @ AO Home Base: Do 2 Bear Crawl parking log lengths.
    • @ Soccer Field: Do 1 length accross crab walk
    • @ Football Field: Do 2 Lengths of Bernie
    • @ Fox Lonas First Entrance: Do 20 Smurf Jacks
    • @ Church Pillars: Do 10 Handstand pushups
    • @ All Saints Main Sign (corner of Cedar Bluff and Fox Lonas) : Do 20 Monkey Humpers (4 ct) – butt facing traffic
  • Wrap Up with Word
    • No much to say other than a cry of the heart. Lord please bless the work of our hands today. Help us to do something that grows and prospers and is eternally fruitful.  Help us with doing good for you and doing something that lasts.  Ours days are numbered, this we know. So please help us to be fruitful in our hearts and souls.  Please help us to bare eternal fruit!