F3 Knoxville

Category: Equalizer

Doubtfire is trying to get us assaulted

THE SCENE: Beautiful clear morning, cool like a cucumber out of the fridge on some soft white bread with mayo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to get the CMUs that Doubtfire hid in the woods and tried not to get  assaulted in the process by the weirdos that live in the woods.
THA-THANG:
Do exercises then run a 1/4 mile lap, repeat

  • 10 Merkins
  • 15 curl and press w/CMU
  • 20 dry docks
  • 25 squats
  • 30 plank jacks

repeat

return CMUs to Doubtfire’s special place and do some bear crawls, some pommel horse things, pull ups, and Bernie Sanders on the way back to the AO.

MARY: 

53 LBCs on 4-count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“That is why a man leaves his father and mother and is united to his wife, and they become one flesh.”
‭‭Genesis‬ ‭2:24‬ ‭

“However, each one of you also must love his wife as he loves himself, ……”
‭‭Ephesians‬ ‭5:33‬ ‭

BE ONE WITH YOUR WIFE.

MOLESKIN:
It’s been 2 1/2 weeks since I last worked out at F3. I felt it. Got lapped but was happy to back out.
ANNOUNCEMENTS:
Goliath at the Gorge 10/18-19, Brolympics 11/9,

 

Hey Buddy at the Equalizer

THE SCENE: Not hot , not cold , but the air was a bit stagnant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 ic

run a lap stopping at the corners for ascending burpuess 1-5  and stopping once for some crowd pleasers at the road. Aka monkey Humperdinck 10 ic
THA-THANG:
Hey Buddy !!

  • 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 , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

    mosey to the field

  • 4- 50-75% good form 100 yard sprints

MARY:
Star gazers x 10 ic

flutters x20 ic

30 gas pumps OYO
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
You therefore must be perfect , as your Heavenly Father is perfect
MOLESKIN:
The Bible verse above popped up as my nightly verse. I read it and immediately thought …how can I be perfect like god ? Impossible !! It’s a common verse but took me by surprise. I opened the verse to read the rest of the chapter. Love your enemies and pray for those that prosecute you. This world is full of hate and we need to turn that around for the good. What a better way to do it , than with F3 and the positive impact it has had in Knoxville.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dealers Choice at the Equalizer

THE SCENE: not as humid.  fall is coming.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5, SSH x25, LBAC x10 both ways, Tempo Squats x15, Tempo Merkins x10

THA-THANG:
Deck of Cards — do 4 cards from the deck and then run to the other side of the loop (1/8 mile). Near the end we took our running a couple of different directions.

  • Hearts = merkins
  • Diamonds = pull-ups (if at playground) or burpees
  • Clubs = flutter kicks (4-count)
  • Spades = Squat Jumps

MARY:
Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

An encouragement to live by grace.  It’s so easy to fall into the performance trap — thinking that our acceptance with God is based on our performance.  On good days, we become proud and think God owes us.  On bad days, we get discouraged and condemned and think God will punish us.

Our acceptance with God is completely based on the righteous life, sacrificial death, and resurrection of Jesus Christ.  God now sees us though and in Christ.

“Our worst days are never so bad that you are beyond the reach of God’s grace. And your best days are never so good that you are beyond the need of God’s grace.”
― Jerry Bridges, The Discipline of Grace

MOLESKIN:

ANNOUNCEMENTS:

Heavy B-Ball

THE SCENE: Still hot, still humid
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickersx7, Hairy Rockettes x15, LBAC fwd/bck x15, SSH x20, Tempo Squat x10, Tempo Merkin x10
THA-THANG:
Reverse Indian Run: Ran to the dock reverse Indian run style. Front man drops for five merkins then pops up to join the back of the line. Next HIM counts to five and does the same.

Suicide Ladder: In the parking lot adjacent to the dock, performed a suicide ladder of Mtn Climbers and American Hammers (both 4-count). Perform 5 mtn climbers in the top lot, run down the hill, perform 5 Am. Hammers, Crawl-Bear up the hill, rinse and repeat adding 5 reps each round until you complete the round of 25’s.

Mosey to the basketball court for a little game of Heavy B-Ball.

Heavy B-Ball: Performed some circuit training on the court with the following exercises.

  1. 20lbs Slam Ball – Ten shots at the basketball goal. All PAX move to the next exercise once ten shots were attempted. Each miss = 1 burpee during transition for the whole PAX. Each shot made = 1 merkin
  2. BBS
  3. 30lbs DB – Kettlebell Swings
  4. 60lbs Sandbag – Over the shoulder toss
  5. CMU – Overhead Press
  6. 30lbs Sandbag – Sandbag Slams
  7. 30lbs Ruck Plate – Curls
  8. Gas Pumpers
  9. Iron Mikes

We completed one full circuit of the above workout. Shooting the ball was harder than most PAX expected and we got plenty of burpees in.

Mosey back towards the Shovel Flag with the weights.

Completed one lap around the soccer field to cool-down.

MARY:
Doubtfire led some Imperial Walkers
COUNT-OFF & NAME-O-RAMA
9 HIMs with 1 FNG. Welcome Training Wheels! This guy already has the HIM part of F3 down to a science, glad to have him on board.
CIRCLE OF TRUST/BOM:

At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Thanks ToeBox and Doubtfire for joining me on the pre-run. It was great to hear Doubtfire talk about F3 Dad’s camp. I’m really looking forward to taking my little one here in a couple years.
ANNOUNCEMENTS:
None?

200th F3 Workout!

THE SCENE: 68 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

A little of this and that to loosen up my old bones!

THA-THANG:

Run 1 mile & do pull-ups, pushups, and squats

Run 2nd mile & do more of the same

Run 3rd mile & did pushups, & calf raises

Ran another 3/4 of a mile

MARY:

Big Boi Sit-ups, FlutterKicks, Hello Dollies (What Up Girl?)

COUNT-OFF & NAME-O-RAMA

Just me there to celebrate my 200th F3 workout

CIRCLE OF TRUST/BOM:

Honestly, I prayed and thought about life, my strengths, weaknesses and opportunities for improvement throughout the hour workout. I thought a lot about Mr. Rogers and his family. I prayed for all of the men in F3 and especially for those men and that aren’t a part of our group but really need to be. I hope they find F3 and it helps them become better men like it has many of us.

MOLESKIN:

I didn’t do my planned Q and thought I would save it for another day.
ANNOUNCEMENTS: