F3 Knoxville

Tag: 5K

Lack of Room Service

THE SCENE: A bit chilly, but refreshing
F3 WELCOME & DISCLAIMER: Executed
WARM-O-RAMA:

SSH
Tempo Squats
Merkins
Windmill
Calf Raises

THA-THANG:

Mosey to the new math building
Section I – A bit of Arms
20 Dips IC
Run around the building
20 Step Ups IC
Run around the building
20 Dips IC
Mosey to the large east side parking lot
Section 2 – A bit more arms
50 Merkins
Run to the other side of the parking lot
50 Squats
Run back
50 Merkins
Run to the other side of the parking lot
50 Squats
Mosey to the Pond
Section 3 – 4 corners
Run around the pond – stopping at each corner and doing the following
10 Catalina Wine Mixers
15 Burpees
20 Big Boys
30 Squats
Mosey to the courtyard
Section 4 – A bit more arms
20 Dirkens
20 Irkens
Lap around the courtyard
20 Dirkens
20 Irkens
Lap around the courtyard
Mosey back to the flag (doing Freddy Mercuries and Flutter Kicks along the way)

MARY:
No time

CIRCLE OF TRUST/BOM:
Have an attitude of gratitude – be thankful for the group, take care of each other, and strive to help your fellow brothers be better HIMs

Never Gonna Give You Up

THE SCENE: Upper 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 5 Cherry pickers
  • 10 Tempo Merkins
  • 10 Tempo Squats

THA-THANG:

  • Mosey to the Coupon Pile
  • Dora – Bear crawl to the concrete while your partners uses a coupon to do:
    • 100 Skull Crushers
    • 200 Rows
    • 300 Bench Presses
  • More Dora – Run up to Rec Center with a coupon while your partner does:
    • 100 Hillbillies 
    • 100 Swimmers
    • 100 Mountain climbers
    • 100 Supermans
  • 30 seconds of squats into 30 seconds of wall sit (2 rounds)
  • While on the mosey back to the flag
    • 1st Stop Sign – Approximately two minutes of Arm circles forward, backward, wax on, wax off and hold (no rest)
    • 2nd Stop Sign – Seal Clap, Overhead clap, big bird arm flaps, little bird arm flaps, big circles forward, gorillas chest beats (no rest)

CIRCLE OF TRUST/BOM:

Never gonna give you up

Never gonna let you down

Never gonna run around and desert you

Never gonna make you cry

Never gonna say goodbye

Never gonna tell a lie and hurt you

Raise your hand if you have ever been Rick Rolled?  That’s when you hear Rick Astley singing his 1980’s hit – Never Gonna Give You Up after trustingly clicking a link from a friend or perhaps enemy. (https://www.youtube.com/watch?v=8KcsJwPzPxE) Jokes aside, I heard this song playing on the radio and it reminded of God’s promise.

Romans 8:35 Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword? 36 Just as it is written,

“For Your sake we are being put to death all day long;

We were considered as sheep to be slaughtered.”

37 But in all these things we overwhelmingly conquer through Him who loved us. 38 For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, 39 nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord.

People, friends, partners, spouses let us down but our Savior does not, has not and will not. I hope the next time you get Rick Rolled, you will think of the one who will truly never let you down or hurt you.

ANNOUNCEMENTS:

Survivor’s band is playing at the Shed from 7-11PM on Saturday to support the Leukemia and Lymphoma Society.

Brolympics 5 Nov

10 Original Gloomstaz

THE SCENE: Full Moon and a perfect fall morning. 40ish degrees and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
10 Windmills in cadence
THA-THANG:
Mosey to the coupon pile with the person up front falling off for two burpees.

  • Grab a coupon and rifle carry to the parking lot.
  • Run the lot and do drills (SSH, karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Sprints from one side of the lot to the other
    Curls x 20
  • Sprints from one side of the lot to the other
    Thrusters x 20
  • Sprints from one side of the lot to the other
    Burpees x 5

    Rinse and repeat x3 let the PAX call out the exercises (Tris, Heavy Flutters, Projectivators, Goblet Squats, American Hammers, Overhead Lats, Offset Merkins)

  • Run the lot and do drills (karaoke, high knees, butt kickers, bear crawls) roughly 5 mins
  • Rifle carry back to the coupon pile.
  • Wall Sit for the 6

    Mosey back to the flag with the person in snaking their way through the line.

  • Stop for some Core work (Flutter Kicks, JUCO chops)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The Warrior Ethos (AKA Jedi Training) consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Commitment:
The verse for this pillar is Galatians 6:9

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Love this!! Do good and don’t give up!! If you can do more, do it!! You will be rewarded. You are a child of the most high. God! Let’s go!!

There’s power in our words. Your belief in your heart creates your reality.
I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill Coming up 11/5 Volunteers needed

Potential workday at the Cerebral Palsy Center coming up in November. Look for Judges announcement in Slack.

Mission Accomplished

THE SCENE: A brisk 40 degrees but clear skies, gentle breeze and good visibility
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some side straddle hops, tempo merkins and squats, local cherry pickers, Projectivators, and climbing the mountain.
THA-THANG:
Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    20 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Freddy Mercuries
    2 Big Boys : 1 FM
    5 LBC : 1 FM
    1 hash = 10 FM, 20 BB, 50 LBC
    40 hash marks required
  • Clock Merkins
    20 merkins : 1 CM
    30 knee merkins : 1 CM
    1 hash = 1 CM, 20 m, 30 km
    40 hash marks required

MISSION ACCOMPLISHED!  Victory Rugby Shuttle Run back to the flag

MARY:
With 3 minutes to spare, did some LBC’s, pull backs, and hello dolly’s to close off the beat down
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Bible Verse:

“You need to persevere so that when you have done the will of God you will receive what he has promised.” (Hebrews 10:36, NIV)

Keep Doing the Right Thing.  In Genesis, Joseph was betrayed by his brothers, sold into slavery, falsely accused of a crime, and put in prison.  It was thirteen years of injustice and disappointments.  But he kept doing the right thing until one day he was suddenly called out of the prison to interpret Pharaoh’s dream and subsequently made the prime minister of Egypt.

God wasn’t asking Joseph to defeat his brothers, to escape his captors, to prove his innocence, or to break out of prison.  God was simply asking him to outlast the opposition.  God may not be asking you to overcome some of the challenges you face that are unfair and situations that feel like they are lasting forever.  He may just be asking you to keep doing the right thing in bad situations, and to outlast them.  He is asking you to be faithful.  Then you will be able to say along with the Apostle Paul, “I have fought the good fight, I have finished the race, I have kept the faith.  Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day…” (2 Timothy 4:7-8).

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN
MOLESKIN:
Thanks everyone for making my VQ as memorable as I had hoped!
ANNOUNCEMENTS:
2.0 Workout this Saturday at the Project; and otherwise I’ll leave this up to the AOQ if there’s anything new.

#The Project: coming to you next Tuesday – can you beat their time?

Great day for the Dirty Dozen to Climb

THE SCENE: 56 Degrees and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tennessee Rocking Chairs
10 Windmills in cadence
THA-THANG:
Mosey to Hard Knox parking lot

  • Grab 2 rocks
  • 20 curls
  • 20 OHP
  • 5 BDE Burpees

Mosey to JUCOmanjaro:

  • Sprint 2 stripes
  • 5 BDE Burpees (Burpee, Bonnie Blair, Squat)
  • 10 Merkins
  • 15 squats
  • 20 flutter kicks
  • Mosey back 1 stripe

Rinse and Repeat to the top.

Modified at the end to get everyone to the top. Core excercises at the stripes. Travelled via Bear Crawl and Bernie. 45 sec Stargazers

Mosie back to the flag.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I attended a men’s conference two weekends ago called Warrior One3 in Austin, TX. Its was an awesome experience and I highly recommend it! These were some dudes that were fired up about Jesus. It was great!!

I want to share a couple of things that stood out to me. More than once it was said that “This is not a retreat, it’s in advance!”

Don’t try, Do! Every time someone said I’ll try to… They were challenged. “You’ll what?!”

The Warrior Ethos consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse. Now that I’m back on the schedule, we’ll dive into these.

There’s power in our words. The belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.