F3 Knoxville

Tag: Baby Weight

June EMOM Kraken

THE SCENE: 68 and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 15, Tempo Merkins x 10, Windmills 4ct x 10, 3 Burpees, 3 Burpees

THA-THANG: Kraken EMOM

Every minute on the minute work move to the next exercise.  After completing all 8 exercises run 1 lap and begin the Kraken again. (We made it through 4 rounds)

  • 1- Rope Throws
  • 2- Power Clean 50 lb sandbag
  • 3- Turkish Getups 20 lb kettlebell (Switch arms each round)
  • 4- Burpees
  • 5- Rope Waves
  • 6- Kettlebell Two Arm Swings 35 lbs
  • 7- Kettlebell Squat Push Pull 20lbs
  • 8- Box Jumps
  • Run a lap and start back at the beginning

MARY:
Bring Sally Up Bring Sally Down – Fragmented Burpees

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Belding, Smuggler, Scoutmaster, Swerve, Walt
CIRCLE OF TRUST/BOM:

Over the last couple of weeks I made my tour of Sweden and Germany. It was a work trip and definitely not a vacation.  Over the 8 days we stayed in 6 different hotels and caught just as many flights.  However, we were fortunate to have a friend and business acquaintance take us on a weekend tour of Stockholm.  One thing really stuck out from my conversation with Andreas.  He had once owned a gym and had competed in several triathlon type events in the past.  He brought up this idea of getting a group of men together and having a workout out at local park.  So of course I began to tell him about F3 and what we do.  Not sure if we are going to have a Sweden launch anytime soon, but I think this speaks volumes to the mission of F3.

In 2015 right after the birth of my second child I was running the greenways on my own, doing merkins, lifting rocks, and other stuff.  I thought, wouldn’t it be great to get some other guys out here and do this same kinda thing.  Anyway, my experience and Andreas experience aren’t unique.  The reason F3 has been successful is because it speaks to something in every man.  What ever that thing is might be hard to describe, but rest assured we’ve found it.

Working on our “J”

THE SCENE: Cool after the rain earlier in the week – upper 60s!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers – x10

Tempo squats – x10

Tempo merkins – x10

Mosey to the stop sign & back

THA-THANG:

Dora style workout with EMOM Bobby Hurleys (capped at 10 & reset back to 1). Two PAX ran and one PAX went through the following exercises:

  • 100 shoulder press
  • 200 curls
  • 300 monkey humpers

Rinse and repeat until recover.

MARY:
Stretching exercises –> Cherry Pickers, hip flexor stretch

COUNT-OFF & NAME-O-RAMA
Peach, Walt, and Baby Weight
CIRCLE OF TRUST/BOM:
During Monday’s beatdown, after a heavy rain on Sunday night, and more rain to come, we noticed the irrigation system at the baseball field was turned on. This prompted an immediate thought about how analogous this is to our lives. God blesses us with things in life, but we tend to want more or something different. For example, God grants us with a beautiful wife / significant other, but we lust over another woman at a concert or sporting event. God grants us with a great job with the salary we desired, & three months later, we expect a raise. Although it is difficult at times, it is important that we slow down in life and think about our blessings, and be grateful for them. I will be the first to admit that I am guilty of living life in “5th gear” and not slowing down to enjoy and appreciate the little things in life.

MOLESKIN:
None
ANNOUNCEMENTS:
None

A Picnic with Dora

THE SCENE: mid 60s.  Rain held off until Mary
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, jog to baseline on opposite bb court, butt kicks back, high knees to close baseline, mummy kicks back, mosey to pavilion
THA-THANG:
Planned to do a Dora but only had 3 HIMs so modified by cutting reps in half and doing a 4 min EMOM timer.  Every 4 min, run over the closest bridge and up the hill to road and back.  Continue exercises.

  • 50 decline merkins
  • 100 box jumps
  • 150 dips
  • 200 big boys

MARY:
Windmills, cherry pickers, little baby arm circles, thigh masters
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:
Insert the WORD here.
MOLESKIN:
My church is going a series covering our values as a church and last week it was “simplicity”.  Here are two quotes that were shared during the sermon:

“Simplicity is clarity, purpose, and intentionality. It is marked by the intentional promotion of the things we most value and the removal of everything that distracts us from it.”

~ Joshua Becker

“Simple being is a deep sigh of relief that comes from letting go of pretense. It is also the sigh that comes from releasing a heavy burden that results from creating and managing the false selves that are substitute centers for the truth of our being. It is the sigh of release as we exchange complexity for simplicity. It is the sigh of release as we let go of preoccupations, inordinate attachments, and disordered passions. Things in the depths of our beings get aligned when we let go of these things.”

~ David Benner

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Buzzer Beater

THE SCENE: Upper 60s, summer in the gloom is quickly approaching

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
LBAC (F/B) x10; Little of this, little of that; Michael Phelps

THA-THANG:

Mosey around pavilion and back to grinder

10 minute Tabata: 20 seconds on/10seconds off working through the following exercises and holding CMU between exercises. Mosey loop around pavilion after each 10 minute round.

Round 1 & 3:

  • Curls
  • Bent Rows
  • Overhead Press
  • Alpos
  • Skull Crushers

Round 2:

Squats

Lunges

Step Ups

Jump Squat

Iron Mike

MARY:
Afterburner: Overhead Claps x40; Seal Claps x20; Grady Corn x10

COUNT-OFF & NAME-O-RAMA
Baby Weight, Nair, Smuggler, Walt, Rep Sleepy

CIRCLE OF TRUST/BOM:

I made the decision to stop drinking soda and sweet tea starting the beginning of this month. This one small change has made a huge impact. I’ve lost 8 pounds since the start of the month.

I still have plenty of other changes that I need to make but I’ve learned that making one change can have a huge impact. So ask yourself, what is the one change you need to make today. It doesn’t have to be a huge change to make a huge difference.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Naircase

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

sshx2

mosey around park to show the stations

THA-THANG:
Dora style with a twist. One partner rolls a die to determine their exercise, the other does step ups until the partner returns. Exercises as follows

1) 5 sandbag over shoulder at grinder

2) 15 merkins at road

3) 5 burpees at pavilion

4) 10 BBS at bridge

5) 10 swing groiners at play ground

6) skip your turn, back to your partners roll

MARY:
No
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:
It takes discipline to be out here consistently. I’ve been lacking when I haven’t been on Q. Asked for help with accountability on this
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.