F3 Knoxville

Tag: Booster

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:

Lounging on sophomore hill.

THE SCENE: Perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, side straddle hop, merkins, about 15 burpees

THA-THANG:
Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear,  10 burpees low, 5 burpees high figure 8 pattern

MARY:
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:
2 Timothy 1:7
MOLESKIN:
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Iron PAX Week 0: JUCO

THE SCENE: Absolutely Perfect, but slightly damp
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
Tempo Squats x10, Hairy Rockettes x10, Tempo Merkins x7, Windmills x7
THA-THANG:
Mosey to the end of the courtyard.  We will perform Iron PAX Week 0 challenge, doing the following exercises six times:

  • 24 merkins
  • 24 squats
  • 24 lunges where both legs = 1 (48 total lunges)
  • 400 meter run

MARY:
Judge Judy led the HIMs that finished Laredo early through some ab work. I can only assume flutter kicks were involved.

COUNT-OFF & NAME-O-RAMA
22 HIMs kept our 20+ streak alive for the third week running.
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 to Judge Judy and Erector for performing Laredo with me before the workout (Judge’s idea) so that I could help proctor the challenge. I definitely saw guys pushing themselves harder than normal today. Good push men!

ANNOUNCEMENTS:
CSAUP – Truckin’ to the Pound is Sep. 14th

JUCO shirt preorder ends next week

IRON PAX challenges will be each Friday in September

Burpee Mile^2

THE SCENE: Hot…Humid…Miserable…Perfect for a beatdown
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
10xCherry Pickers, 20xlbac forward/backwards, 5 Burpees OYO  Short and sweet
THA-THANG:
Mosey to the hill above the large SE parking lot for some 11’s with Star Jumps at the top of the hill and diamond merkins at the bottom.

Now that we’re nice and warmed up, we moseyed to the pond parking lot to start the burpee mile.

Burpee Mile:

Perform 12 burpees and run one lap around the pond. Repeat 4x

YHC failed to mention to the PAX that the pond loop is actually .44 miles. Total distance run is 1.76 miles with 48 burpees.

MARY:
Judge led somewhere around 1,000 flutter kicks while the six arrived from the final lap. Reverse indian run back to the shovel flag. The PAX formed two lines, first HIM in each line counts to five before dropping to the side for 5 merkins then popping up and joining the back of the line.

COUNT-OFF & NAME-O-RAMA
23 HIMs met in the gloom to kick off the week at JUCO. We had two more FNGs today. Welcome Kevin Hanson (Sergeant Slaughter) and Woody Huguley (Bambi)!
CIRCLE OF TRUST/BOM:
Even Jesus, being perfect in every way, faced rejection multiple times throughout his time on Earth. His reaction was always to continue soldiering on in the work of the Lord. We will all face rejection at some point in our lives. How we react to that rejection is what matters. Be like Christ and use rejection as a teaching moment and continue doing God’s work.

MOLESKIN:

There must be something in the water here at JUCO as we have grown our numbers exponentially in the last month. Let’s keep this ball rolling! Keep inviting FNGs to come out and get better. Reach out to those HIMs who have been absent and encourage them.

ANNOUNCEMENTS:
A JUCO shirt order should be posted in the GroupMe soon. Shirts are only ordered in bulk, so if you want one, get on it.

The Road Less Traveled

THE SCENE: Pretty Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to the Greenway Path (continuing the warmup with burpees, freddy mecurys, merkins, and squats). Start the running path doing 1 set of the following every 4 min
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Leaders wagon wheeled after every set to get back to the 6, finish their reps, and start each new leg together
Continued to do 1 set of each of the above until we complete the nearly 2.5 miles course — ended up being 6 sets

MARY:

50 4-Count Flutter Kicks

30 4-Count Freddy Mecurys

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Eccl 3:9-11
Helping each other out and no one left behind