Abscess – Page 45 – F3 Knoxville

Moving Escalator

January 24, 2018 Bunny

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop X 20
Imperial Squat Walkers X 15
Arm Circles x 14 each way
Burpo’s – 5
THA-THANG:

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Big Boys
– 30 Merkins, Devin Hester 10 BBS
25 Merkins Devin Hester 25 BBS
20 Merkins, Devin Hester 20 BBS
15 Merkins, Devin Hester, 25 BBS
10 Merkins, Devin Hester, 30 BBS

Mosey towards Asylum

Moving Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
10 reps, run to next stop, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

At the Hill(next to AO)

5 burpees at bottom run to top and do 5 burpees.

Aborama:
7 x Captain Thor
Boat Canoe
COUNT-OFF & NAME-O-RAMA
40 PAX with one FNG Face Plant
CIRCLE OF TRUST/BOM:
My wife and I have been doing a devotional call the Bible in one year on through the bible app. It has been great to go through verses together. Here is the link to the bible app if your interested https://www.bible.com/app

Physical Training is of Some Value…

January 20, 2018 Archie

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x25 (IC)
Burpee x5 (OYO)
Merkins x20 (IC)
Squats x20 (IC)
Curb to Curb
- High Knees
- Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

Plank
- Hand and leg up
- Switch to other side
Warrior Pose
- Right foot forward and twist right
- Left foot forward and twist left
Plank
- Hand and leg up
- Switch to other side
Warrior Pose
- Right foot forward and twist right
- Left foot forward and twist left
LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

pushing the cold out

January 9, 2018 Woodshack

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

Mosey to the dragins tail for 11’s. Burpees and Big boys
Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
Bench pull ups to Sally at the PAVALON
Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warmin’ up in here!

January 8, 2018 Proton

Warmorama

Side Straddle Hop X 25
Ty Fighters X 20
Imperial Squat Walkers x 15
Bobby Hurley x 20

Mosey to Lower Lot – 4 stations

20 Squats, 20 Mercan
- Run a lap pass to next stop
20 Mary Catherine Lunges (10 each leg), Close Mercan
- Run a lap pass to next stop
20 Bobby Hurley, 20 wide Mercan
- Run a lap pass to next stop
20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

Increasing dercans at every light
- Run back up
Increasing Star Jacks at every light
Increasing Big Boys at every light.

Burpee Ladder

1-10

Mary

Flutter Kick x 25
Peter Parker x 20
BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders. It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

After the Plunge

January 2, 2018 Lillydipper

THE SCENE: Clear, mid-twenties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Slow Timed Merkins, 10 Cherry Pickers, Little of This and Little of That.

THA-THANG:

Mosey to Baseball Field

Football short steps following Q leader with jumps to right and left as well as burpees. Follow that with suicide runs to each line, always having bear crawl to first line and always doing ten big boys each time we come back to the starting line.

Mosey to Flag Pole

We will do a circular run to four different areas, stopping to do the following exercises at each of the four areas:

At flag pole: 30 Baby Crunches
At benches: 10 Bench Jumps
At dug outs: 10 pull ups
At picnic tables: 20 pull ups
Do above three times

Mosey to Serpentine Sidewalk

We will run to every other light and pyramid down on the following (BLIMPS) exercises, starting with seven at the second light and going down to one at the 14th light:

Burpees
Lunges, both legs equaling one lunge
Imperial walkers
Merkens
Pirouette Jumps (Jump half circle, then another half circle to complete one jump)
Smurf Jacks

Mosey Back to AO

COUNT-OFF & NAME-O-RAMA
Six men.
CIRCLE OF TRUST/BOM:
Through F3 we learn that it takes commitment, discipline and encouragement to achieve our goal of becoming healthier men. In our relationship with God, we also need commitment, discipline and encouragement. If we want to grow closer to God, we should not just sit around and wait for it to happen. Jesus says in Matthew 16:24, “if anyone wants to be a follower of mine, let him renounce himself and take up his cross to follow me.” We must discipline and push ourselves through solitude time with God, through reading scripture, through prayer, through worship. And while solitude time with God is important, we also need encouragement. That comes through spending time in worship with our brothers and sisters. As Jesus said, He is there “wherever two or more are gathered in my name.”
MOLESKIN:

ANNOUNCEMENTS: