F3 Knoxville

Tag: Abacus

Bringing F3 to the Mend House

F3 Knoxville has partnered with the men of The Mend House to bring our fellow brothers some Fitness, Fellowship and Faith. Reico Hopewell, The Mend House director invited us to hold a group workout a few weeks ago drawing over 30 men out on a cold evening. We have continued this with three additional workouts to date with more planned and possibly the birth of a new F3 location in Fountain City. One of the new F3 brothers who we named Bacon, said this after the last workout. “I Think I speak for all of us when I say even though its rough on us right now we truly enjoy and appreciate y’all taking the time and giving us the opportunity to be a part of something bigger than ourselves. “. That is what it’s all about, leading, serving, and  encouraging each other. Stay tuned for a possible AO launch announcement in the Fountain City area in the next few weeks thanks to the effort of these men!

 

Reverse Sea Biscuit

THE SCENE: 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockettes

Mosey to the track across Northshore

THA-THANG:

10 Burpees, 10 merkins, 10 squats then run a lap

15 burpees, 15 merkins, 15 squats, then run a lap

increase number or reps by 5 then run a lap.  Once you hit 30 reps start reducing the reps by 5 after each lap.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Earn The Bird

THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 15
  • Cockroach Merlin OYO x 10

THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP

  • Caterpillar Tapout Merkins x 5
  • Lungey Squat x 10
  • Jane Fonda’s x 15
  • Heel Tap Merkins (2 CT) x 20
  • American Hammers (4 CT) x 25

MARY:

  • Flutter Kicks IC x 50
  • LBC’s IC x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS:

Station Work

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle.  Do 25 reps at each station, then run a lap around the outhouse.  Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

  1. KB Swing:  several size KBs
  2. Squat Press:  20# slam ball, 25# med ball.  Hold the ball, squat down and press it as high as you can throw it.
  3. Curls:  25# & 30# dumbbells
  4. Squats:  60# sandbags
  5. OH Press:  35# dumbbells, golden cmu
  6. Bent over rows:  barbells with 35# on one end
  7. Lunge:  35# weight plates.  Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14.  The story of Jesus walking on water.  Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea.  Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm.   This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm.  Life is this way – Jesus told us the Christian life would be difficult.  Do not believe the lie that says storms only arise in your life because you are outside of the will of God.  Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS: