F3 Knoxville

Tag: Archie

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.

4th Annual Road Less Traveled

THE SCENE: Not bad, decent breeze and 65 degrees
WARM-O-RAMA:

Warm Up Jog including High Knees and Kick Backs
SSH
Tempo Squat
Merkins
Freddy Mercury

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 3-4 min
30 Merkins
40 Freddy Merkins
40 Squats
Leaders will wagon wheel after every set to get back to the 6, and start each new leg together
Continue to do 1 set of each of the above until we complete the nearly 3 miles course
Mosey back to the AO

MARY:
Various types of Core exercises (Flutter Kicks, Box Cutters, etc)

CIRCLE OF TRUST/BOM:

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!
Ecclesiastes 4:9-10
Is this more than a workout for you?  Are you reaching out? I hope you use this group to encourage, to seek wisdom, to strengthen, to uplift — I have seen this group become the Body of Christ

Having the right stones

THE SCENE: Clear and 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Windmills, Tempo Squats, Toe Merkins.  Basically anything to avoid getting on the pavement and goose poop.
THA-THANG:
Choose your rocks wisely then a slow march around the parking lot while doing: Overhead claps, seal claps, curls, triceps, and holding T pose.

Incline, Decline Merkins, BBS run a lap x 3

Mosey over to big parking lot and Lunge to light 50 Squats, run to next 50 LBC, bear crawl to end and then reversed back with crawl bear, bernie and reverse lunges.

Mary in the poop free parking lot and jog back to flag.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watch our tongues, it can do harm or build people up.  Make sure we are using them for good.
MOLESKIN:
“what did you gain by regularly praying to God?” the man replied, “Little. But, let me tell you what I lost: anger, ego, depression, insecurity and fear.”

Sometimes the answer to our prayers is not gaining but losing.
ANNOUNCEMENTS:
Iron pax is starting on Fridays in September.

The Switch Up – Leaders must serve others…

THE SCENE: 73 degrees and in between storms…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops (IC) X 10
• Cherry Pickers (IC) 4 CT X 10
• Overhead Claps X 10 (IC)
• Baby arm circles F & B X 10 (IC) with Michael Phelps
• Tempo Squats (IC) 4 CT
• Hand Release Merkins X 10
• Mosey to get CMUs

THA-THANG:

Coupon Work – Back & Biceps
• 25 curls
• 30 Single Arm Bentover Row (15 Left & 15 Right Arm)
• Run the stairs & do pull-ups or hang for 25 seconds
• 25 curls
• 25 lying lat pullovers
• Run & do pull-ups or hang for 25 seconds
• Rinse & Repeat
Dice Game
• Exercises included skaters, planks, mountain climbers, sumo squats

MARY:
Freddy Mercury x 25; Hello Dollies x 25; Big Boys x 10

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:

Leaders must serve others…

“But among you it will be different. Whoever wants to be a leader among you must be a servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and give his life as a ransom for so many.” Matthew 20:26-28

I am extremely thankful to be a part of this group. I was lured in by the first F Fitness, but the third F Faith is was what I needed, and the second F Fellowship was the glue that kept me coming back.

F3 is such a great organization to be a part of. You guys challenge me on and off the court! Your workouts are hard (sometimes CSAUP), but the challenges you lay down at the end, your words, your actions, your prayers, that’s where the magic is!!

You challenge me to be a better man. To be a better husband, a better father, a better leader in my home and in my community. To serve others and be what God has called us to do.

I’ve got a lot of room for improvement, but I want to thank you for the push!!

I encourage you to look for opportunities to serve : things like Work Day, volunteering at the homeless shelter, donating blood, etc

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Welcome Bus Stop!!

No Tanks at the Gun Show

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

  • Pull-ups and merkins at the bathhouse
  • Jack Webbs and merkins at the splash pad
  • 7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
  • 21s, Rows, Overhead Presses at the rockpile
  • Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.