F3 Knoxville

Category: Equalizer

7-11’s

THE SCENE: 59 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tempo Squats x10, Tempo merkins x10, a few cobra kais, cherry picker x5, a little bit of this and a little bit of that.

THA-THANG:
Mosey to playground

7’s — pull-ups + v-ups (playground to top of Bermuda triangle).

11’s — merkins and dips (from splash pad to pavilion above restrooms)

7’s — burpees and overhead press (from boat dock to rock pile)

11’s — squat jump-ups and big boys (splash pad one side to the other)

MARY:
Ain’t got no time for dat.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let’s be proactive about walking in the good works prepared for us by God.  We’re not saved by works, but by grace. But we are saved to walk in good works to love others and glorify God.  It’s a great time (as always) to serve people, talk to them face-to-face, get involved in their life, and help.

Ephesians 2:10 — 10 For fwe are his workmanship, gcreated in Christ Jesus hfor good works, iwhich God prepared beforehand, jthat we should walk in them.”

Proverbs 3:27 —“ rDo not withhold good from those to whom it is due,5when it is in your power to do it.”

Galatians 6:10 — “10 So then, gas we have opportunity, let us hdo good to everyone.”

ANNOUNCEMENTS:
5 year anniversary coming up.

Round and Round

THE SCENE: 50s, clear, good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Michael Phelps

Baby arm circles forward x 10 (4 ct)

Baby arm circles backward x 10 (4 ct)

Big arm circles forward x 5 (4 ct)

Big arm circles backward x 5 (4 ct)

Little bit of this

Little bit of that

Tempo squats x 10

Tempo merkins x 10

Burpees x 10 OYO

THA-THANG:
Mosey to rock pile, pick up a rock, mosey to flag pole (the light is still working)

Derkins x 20

Dips x 20

Curls x 20

Overhead press x 20

LBCs w/ the rock x 20

Run a lap around the loop

Rinse and repeat for a total of 4 laps (1 mile) and 400 reps

Rows x 100 (2 sets of 50)

Mosey to the rock pile, drop off rock, mosey to the dock

CDDs x 100 (3 sets of 20 and 1 set of 40)

Mosey to the tennis court

One suicide using 6 lines of the courts

Mosey to AO

MARY:

Flutter kicks x 20 (4 ct)

Hold plank (left arm up, left leg up, reset, right arm up, right leg up, reset, hold 6 inches off the ground for a 20 ct)

COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I came across this life lesson from a book: “I’ve learned that if someone says something unkind about me, I must live so that no one will believe it.”

We cannot control what others say or do.  We can only control what we say and do.  Our words and actions should outshine and overcome what others may say about or do to us.

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife
ANNOUNCEMENTS:
5th anniversary convergence at Asylum on 11/7 @ 7:00 a.m.

Krak is Wack

SCENE: 50s & Clear. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Grady Corns IC
  • SSH IC | Rockettes IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges 
  • BBS 
  • Dips 
  • Squat Jumps 
  • Diamond Merks
  • Flutter Kicks 
  • Burpees 
  • Mountain Climbers 

PAX reported about 2.7miles.

MARY: 

  • Box Cutters IC | American Hammers IC
  • Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

GRATITUDE – PAX each shared something they are grateful for right now

Great work.

54 Card Pickup

THE SCENE: 54 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some of these and some of those

cherry pickers 5

merkins 10
THA-THANG:
Mosey over to the play ground and using the sweat Deck app the following suites are what we went through.

  • spades are pull ups
  • Clubs are Monkey Humpers
  • Diamonds are V-Ups
  • Harts are BBS
  • Jokers are a run around the track

we hit 25 cards done and 40 we run to the top of the parking lot and back

Walked back to the AO after completing the deck and fellowshipped.
MARY:
stretched our legs and arms until 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recommend everyone time to remember what Christ did for you! Remember how Christ saved you, this should encourage you.
MOLESKIN:

ANNOUNCEMENTS:
Convergence at the Bomb shelter Saturday morning

High Mileage

THE SCENE: Couldn’t ask for better
F3 WELCOME & DISCLAIMER
Of course!

WARM-O-RAMA:
20 SSH, 10 Thai Fighters(Forward & Reverse), Willie Mays Hays(stretching legs before running), Mosey to playground
THA-THANG:
25 Hanging Crunches then run a lap

25 Big Boys then run a lap

25 Crunches then run a lap

25 Burpees then run a lap

25 Side Crunches each side then run a lap

25 Bicycle Kicks then run a lap

25 Hip Thrusts then run a lap

25 Mountain Climbers run 1.5 laps and finish at AO

 

MARY:

Plank then Merkin Ring of Fire

COUNT-OFF & NAME-O-RAMA
Ribbed, Snitch, Pondzi, Frosty, Choir Boy, Stripped & Doubtfire
CIRCLE OF TRUST/BOM:
You have seen it in posts, heard someone say it or possibly someone call you one. HIM, or High Impact Man, is what we strive to be to our spouses, kids, family, community etc.. I am impressed daily with F3 and the HIMs in this group. I’ve seen selflessness, giving, sacrifices, hard work, time , and love freely given by this group. F3 Knoxville is huge. What would happen if all of our members would mirror these attributes? You have heard the phrase that 10% of the people do 90% of the work. It is very true. Sadly people in this world talk a big game but rarely step up and get their hands dirty. F3 is different. WE ARE MORE THAN JUST A WORKOUT. We do and not say. I’m very happy to be a part of F3 Knoxville and get to see HIMs in action.

But there is always opportunity to step up. Ask yourself, what have I done for others in the last 6 months? When was the last time I gave up my time for others? If you have to think about it for more than a minute, then there is opportunity to be a better HIM. Life is busy, we have lots of things on our plate, but there’s always time to help others. So this week dig deep and find out where you can be a blessing to someone else.

Tank
MOLESKIN:
Asked the brothers to give back to there community this week.
ANNOUNCEMENTS:
Bomb Shelter 3rd F

Asylum 5 year Anniversary