F3 Knoxville

Category: The Project

Leverage Your Resources

 

THE SCENE: Abnormally warm low 50’s light wind, and otherwise perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
motivators form 7, but we stopped at 5.  I couldn’t wait to get into the workout and didn’t want to waste time
tempo squats (10)
thai fighters (12) front and back
Cherry Pickers (4) slow
THA-THANG:

Battle Buddies…
Station 1
Partner 1 does exercise while partner 2 double farmer carries blocks
balls to the wall
Elevated plank jacks (feet on wall)
derkin twist or derkins with your feet on the wall, if the twist eludes you (like it did me)
Station 2
Farmer Carry
Dirty Hookup, like shoulder taps, but you reach out and place your hand on the wall, place the second hand on the wall, then back to the ground.
Wall Squat
push up, one arm on wall, one arm on ground
Station 3
Rifle Carry
Vertical Bench press on wall
Step ups on same wall with blocks
Dips with the block in your lap
Station 4
Zombie Carry
Curls
Single arm rows from plank position
weighted bat wings

MARY:
20 pickle pounders in cadence to an audience followed by 10 merkins
20 flutter kicks in cadence followed by 10 merkins
20 LBC’s in cadence followed by 10 Merkins
10 Big Boys OYO followed by 10 merkins
20 Freddie Mercury’s in cadence led by Snaggle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I shared an excerpt from a back blast I found on LinkedIn from the F3 Nation page, you can read it below.
Leverage Your Resources
MOLESKIN:
Curveball and his brother
Jenner and his med school situation
Cheatsheet pray against racism
ANNOUNCEMENTS:
Consider doing the 43 day challenge.
January 1-February 12
1. Physical activity daily-preferably at a beatdown but can be done at home or yoga or hiking etc.
2. No alcohol
3. Drink 1 gallon of water daily
4. Eat healthy-not saying you have to do a diet but try to avoid sugars processed foods etc
5. Read 10 pages daily of something that will enrich your mind whether it’s Jocko, Goggins  read something.
6. Spend 5 minutes daily in uninterrupted prayer
7. Spend intentional time with your family or significant other daily and do something spontaneous once a week Guidelines:
Honor code
Find a Battle buddy that you trust to hold you accountable
Take before/after pictures

The Forgotten Q

This is a missing Q/Backblast from BEFORE Thanksgiving. Many apologies – the holidays came and turned over the applecart! But now these guys get the credit for showing up and getting better! Just in time to ring in the New Year!

THE SCENE: 34 and partly “cloudy with a chance of meatballs”
F3 WELCOME & DISCLAIMER: YES.
WARM-O-RAMA:

  • PROJECTIVATOR X8
  • SSH x10
  • Imperial Squawkers x8
  • Tempo Merkins x8
  • Carolina Drydock x8
  • Burpees x8 OYO
  • Mosey to Playground

THA-THANG:
Dora:

  • 50 Pull-ups (switch every 10)(plank until 6)
  • bear crawl to amphitheater
  • 100 boxjumps/squats (switch every 10)(Al Gore until 6)
  • Mosey to Memorial
  • 200 BBS (switch every 25)
  • Mosey to Recruiting Center

Recruiting Center: Concentration/Memory

  • flip 2 cards
  • if same, do exercise x1 – take a lap around parking lot
  • if different, do both exercises – take a lap around parking lot

MARY:
Pax Choice

COUNT-OFF & NAME-O-RAMA
5 Knuckleheads: Poolboy, Mathlete, Biohack, Slappy, and Snaggletooth

CIRCLE OF TRUST/BOM:
Proverbs 24:3-6 (The Passion Translation)

Wise people are builders—
they build families, businesses, communities.
And through intelligence and insight
their enterprises are established and endure.
4 Because of their skilled leadership
the hearts of people are filled with the treasures of wisdom
and the pleasures of spiritual wealth.
5 Wisdom can make anyone into a mighty warrior,
and revelation-knowledge increases strength.
6 Wise strategy is necessary to wage war,
and with many astute advisers
you’ll see the path to victory more clearly.

MOLESKIN:
During these turbulent and trying times, we are inundated and burdened with information. The craziness of these times will foment a greater pandemic of longer impact: it will be a crisis of mental health – depression, addiction, emotional codependency. What we need is not more information or knowledge, but wisdom. Wisdom that is from above that is first of all peaceable. God’s word provides wisdom and peace during these times.

ANNOUNCEMENTS:
Coming up for air between Christmas and New Year!

A prayful world

THE SCENE: Around freezing and slippery in places
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:. 15 SSH, 15 Mountain climbers, 10 Abe Bogota, 10 tempo squats, 15 Moroccan night club

THA-THANG:

Mosey to the football field/track.

Perform 1st & 10:

100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

Mosey back to the parking lot around the shovel flag.

Perform 7 of Diamonds:

Performed on a large diamond (i.e. the parking lot). For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners.

MARY:
10 Freddie Mercury, 10 LBCs, 10 6 inch LBCs
COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
YHC has spoken about prayer before. Honestly, it is one of the hardest things for me to remember to do. The Bible instructs us to “Pray without ceasing.”- 1 Thess. 5:17. This is like a constant prayerful state to be in throughout your day. Always seeking wisdom from God in prayer. I feel like I recognize the power of pray, but perhaps I am not fully aware. Challenge yourself in this coming year to be more prayerful. Find a way to make it a habit, make it a consistent part of your day. Encourage those around you to do the same.
MOLESKIN:
“Burpees make you better.” Quote of the day. Use it as you wish.
ANNOUNCEMENTS:
Continue to keep our nation and world in prayer in dealing with the pandemic. Prayers for humility and wisdom.

Ready for Christmas?

THE SCENE: 48 and raining
F3 WELCOME & DISCLAIMER: FREE – not professional, own volition, modify; COVID precautions; cell phone ICOE
WARM-O-RAMA:
1. Projectivator x5
2. SSH x7
3. Imperial Squawker x7
4. Mtn Climber x7
5. Tempo Merk x7
6. Carolina Drydock x7
7. LBAC/Big arm circles X7
8. Mosey to Recruiting Ctr – bernie, karaoke/other side, sidestep/other side, high knees, butt kickers, 5 burpees around Christmas Tree

THA-THANG:

  1. CMU Exercises
    • Kettlebell Swing x10
    • Murder Bunny x10 – Lunges x10 (each leg) – Bear Crawl x10 – repeat until reach other parking lot island and back
    • Thruster + Triceps x10
    • Farmer Carry both – down and back
    • CMU Calf raises x25
    • Blockees x10
  2. FLORA 1-2-3 (partner up, 1CMU/PAX)
    1. UPPER: P1 – 100 Diamond Merk (switch every 10)
      • P2 – Plank on CMU
      • Lap Parking Lot with CMU
    2. CORE: P1 – 200 LBC (switch every 20)
      • P2 – Hold legs 6” w/ CMU above head
      • Lap parking lot with CMU
    3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
      • P2 – Al Gore with CMU
      • Lap parking lot with CMU

MARY:
No time today.

COUNT-OFF & NAME-O-RAMA
4 Horsemen of Christmas Eve: Kickflip, Rocket, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Matthew 2

Jesus was born in Bethlehem in Judea, during the reign of King Herod. About that time some wise men from eastern lands arrived in Jerusalem, asking, 2 “Where is the newborn king of the Jews? We saw his star as it rose, and we have come to worship him.”
3 King Herod was deeply disturbed when he heard this, as was everyone in Jerusalem. 4 He called a meeting of the leading priests and teachers of religious law and asked, “Where is the Messiah supposed to be born?”
5 “In Bethlehem in Judea,” they said, “for this is what the prophet wrote:
6 ‘And you, O Bethlehem in the land of Judah,
are not least among the ruling cities of Judah,
for a ruler will come from you
who will be the shepherd for my people Israel.’”
7 Then Herod called for a private meeting with the wise men, and he learned from them the time when the star first appeared. 8 Then he told them, “Go to Bethlehem and search carefully for the child. And when you find him, come back and tell me so that I can go and worship him, too!”
9 After this interview the wise men went their way. And the star they had seen in the east guided them to Bethlehem. It went ahead of them and stopped over the place where the child was. 10 When they saw the star, they were filled with joy! 11 They entered the house and saw the child with his mother, Mary, and they bowed down and worshiped him. Then they opened their treasure chests and gave him gifts of gold, frankincense, and myrrh.

    1. Wise men pay attention to God, how/what He speaks.
    2. Wise men still seek the KING, to worship Him.
    3. Wise men give to God their hearts/trust (gold), their time/worship (frankincense), and their right to themselves (myrrh).

MOLESKIN:
What will you give the King of kings this Christmas?

ANNOUNCEMENTS:
Have a safe, restful, and Merry Christmas!

We Are The Body

THE SCENE: Clear, Dark, High 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Tempo Merkins, Cherry Pickers, Run a lap around the parking lot

THA-THANG:
The workout consisted of 6 stations we ran between and conducted 30 second of various exercises at each station.  Participants chose a body system (Arms, Abs, Back, and Legs) to exercise at the station and together, we worked the whole body.  Each participant got a chance to lead a station by using cards prepared by the Q, thus working the “head” of the body. After the 30 seconds of exercise, all participants would do 1 “burbie for the body” and the “head” would read a bible verse from the card to exercise the “heart.”

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme verse today was Luke 6:45b “… for out of the overflow of the heart the mouth speaks.”  This is why we read scripture at each workout station – to fill our hearts with something good.  It is so easy to fill our hearts with crap from the world, that we need encouragement and reminders to dwell in and on the Word of God.
MOLESKIN:

ANNOUNCEMENTS: