F3 Knoxville

Boom!

THE SCENE:
54 and slight drizzle

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC

Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.

THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1.  All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat.  All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.

  • Station 1 (at new retaining wall on the trail)
    • Box Jumps & Dips
  • Station 2 (front parking lot)
    • Dry Docks &
  • Station 3 (side parking lot)
    • Wide Merkins &
  • Station 4 (Top parking lot)

MARY

COUNT-OFF & NAME-O-RAMA
38 PAX

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!

CMUs are heavier when waterlogged

THE SCENE: Dog pound, rain coming down like a gentle kiss by a camel, 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

high knees x20, cherry pickers x10, BACs x20

THA-THANG:
Partner up. One CMU per team. Take CMU to bottom of Matterhorn. (We did not run with them, we transported them there) curling them on the way.

at Matterhorn: partner 1 does curls,presses,tris,and squats x10 each with CMU while partner 2 runs up Matterhorn to light pole and does 2 round the clock mericans on the hill. Switch and repeat, alternated Matterhorn run with 50yd r.lun down lot to do 20 squat jumps..

leave CMU and mosey to pavalon. 5 pull ups, 10 dips, 15 incline mericans, 20 step ups. Repeat x 3

mosey to “boat” picking up CMU on the way. At boat, 10 declines on guardrail while partner does 10 sumo squats with CMU. Repeat.

mosey to AO with both partners carrying CMU at same time.

MARY:
Am hammers, imp walkers x20
COUNT-OFF & NAME-O-RAMA
8 attending
CIRCLE OF TRUST/BOM:
What is your legacy? If you died today, what would people say about you? My pastor Rev. Doug Sager passed away this week and he left a legacy behind him of epic proportions. Let’s drive for that.

MOLESKIN:
Rainy bad moods were put to rest…for the most part. Prayers for Bowflex’s MIL, and La-z-boy’s grandmother. Praise for Tanks SIL- no cancer!
ANNOUNCEMENTS:
None

WAR at the Asylum

THE SCENE: Gloomy and War like! Nah, pretty good weather.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Jog across PL, High Knee skip PL, karaoke PL, ALL x2
THA-THANG:

With 43 Pax, we must divide and conquer so we played a game of WAR!

  • Split into 2 groups
  • Taking turns, a man from group 1 and a man from group 2 sit down and play the game war with the provided deck of cards.
  • You loose, Your Whole group does 10 burpees
  • You win, man that turns the winning card leads his group IC in 10 SSH 4 ct
  • When 2 cards end the same, 3 cards are pulled from each side and laid down, the 4th card is turned up to reveal the winner. LOOSING group does 20 burps, the winning group takes a victory lap. Each group actually lost to war once, but one group definitely did more burps!
  • repeat until all cards are played.
  • Mosey back to the AO for DORACIDES, Partner up for 100 merkins, 200 BBS, and 300 squats

MARY:
Plank holds, then 5 merkins IC

Hello dolly x10 IC

Iron cross for 10 seconds

Never cross dolly x 10 IC

FLutter kicks x20 IC by the FNG “Dog Bite” Great job FNG!!
COUNT-OFF & NAME-O-RAMA
43 Pax inc 1 FNG Not tagged but there…. Sleep over, Ponder, and Dog Bite. Dog bite is registered but its not tagging, the other 2 are not registered….FYI
CIRCLE OF TRUST/BOM:
DISPOSITION=A persons inherent qualities of mind and character. F3 has a great disposition and the men of F3 have rubbed off on me and made me a better man. Still a LONG WAY to go for me but I am greatful and hopefully F3’s Disposition will affect other men in our community and make us better. Lets GOOOOOO! AYE!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:CSAUP COMING THIS SATURDAY AT ALCOA!

GoldiBlox

THE SCENE: Drizzly, Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squat IC x 10
  • Merkins IC x 10
  • Nancy Kerrigan IC x 10

THA-THANG:

3 Man Teams – 4 Circuits

Circuit I (2x Through running until PAX completes)

  • A – Goblet Squat
  • B – Burpee
  • C – Goldi-Blox (Travel Exercise)

Circuit II

  • A – Brick Switch Merkins
  • B – American Hammers
  • C – Weighted Lunge

Circuit III

  • A – Weighted Calf Raise
  • B – Rock Climber
  • C – Squat Walker (Weighted Duck Walk)

Circuit IV

  • A – Squat & Press
  • B – Merkins
  • C – Broad Jumps

Sprint 2x Through

 

Quarter Pounder (Cheese Optional)

  • Run 25 yards – 25 Merkins
  • Back Peddle – Run 50 Yards – 50 Squats
  • Back Peddle to start – Run 75 Yards – 75 American Hammers
  • Back Peddle to start – Run Full Length of the Parking Lot – 100 SSH

MARY:
We ran out of Time – I had Colt 45’s planned though
COUNT-OFF & NAME-O-RAMA

16 PAX
CIRCLE OF TRUST/BOM:

The common denominator in all of these mass shootings, and the sexual misconduct violations are that all of the perpetrators are MEN. It’s men that are hurting our women and children. It stresses the importance of pulling men out of isolation and into community.

MOLESKIN:

With all of my mis-q’s today it felt like a VQ. I’m thankful for you men that I consider brothers. Thankful for your support and your leadership. Iron truly sharpens Iron.
ANNOUNCEMENTS:
See Announcements section

Womens Work

The scene: 40 and moist

Welcome and disclaimer

Warm o Rama

Mosey around the tennis court
10 Burpees OYO
Windmills
Merkins
Groiners
I Y T

The Thang

Mosey to the outhouse
30 box jumps

Partner Dora (suicide)
100 decline stacked Merkins
100 rotating lunges
100 stacked feet Merkins
100 cobra squats

Different partner
Mosey to the skate rink (long lap)
100 iron mikes
100 alternating BBS
100 flamingos
100 CDDs

Whose got wheels?

5 tennis court sprints with 10 Merkins

Mary
Worm crunch
London bridge
Werkins

BOM

Be a part of a men’s group and you will be a better believer. As part of mine I am leading a session on wives next week. My first thought was to go into the Word and see what God said about wives. He says:

Proverbs 18:22

“He who finds a wife finds a good thing and obtains favor from the Lord.”

Ephesians 5:25

“Husbands love your wife as Christ loved the church.”

I can honestly say I haven’t always been the best husband. Or at least the husband my wife deserves. Thankfully she hasn’t caught on that she could do better… but if I am supposed to love her like Christ loved the church, it means I’m supposed to be kind to her, fight for her, pray for her, lead her, and love her with all my heart. Thankfully God and wives forgive us when we don’t do as we should.

And while I believe that Valentine’s Day is a holiday made up by card, chocolate, and flower companies to offset their losses during the holiday season, we are supposed to show our wives how much we love them tomorrow, I encourage you to not let it just be tomorrow, but everyday.

We joke about the inspiration book for today, “Women’s Heath Little Book of Exeecises”, and the pictures in the book, we shouldn’t compare our wives to other women. It does us no good to compare our wives to 20 year 0% body fat cheerleaders. We need to stop looking at this pictures, or phones, or other women at all, and love our wives for who they are and what Christ sees in them.

So go home hug your wives and really tell them how much they mean to you and how much you love them.