F3 Knoxville

Tag: Bartman

Great day at the 1st F3 Knoxville Inner-City Kids Workout

God blessed us today with beautiful weather for F3 Knoxville  to come downtown and hold a kids workout for kids that need male leadership in their lives. 18 F3 HIMs came out to bond with 21 of their kid partners and crush the workout. We also had 8 F3 2.0s in attendance as well as an adult FNG or two that need to come out again!

During the BOM, We shared the importance of leaning on each other in tough times, keeping each other out of bad situations and trusting God to help us through those difficulties. At the end, Christmas came a little early as men brought a small gift for each of the kids. They were very happy and had a great time. Several were asking when F3 would come back again….This may be the start of a good relationship with these kids as we can plan other activities as well. Praise God for the opportunity to be with these awesome kids today. A special thanks to @Tinder (program director at WH) for getting the kids together and allowing us this opportunity to serve theses kids. He is a true HIM!

 

Truck Stop Trail

The Scene:
46 degrees…perfect weather for some work to be done

Warm up:
SSH
Rocketts
Little of this and thats
5 burpees

“The level of your commitment is measured by what it takes to stop you.”

Tha Thang:
Mosey along the 1+ mile trail (long way around) to the bleachers stopping at 10 different cones for:
5 Burpees
10 lunges
15 Merkins
20 Squats
9th cone plank til 6 catches
10th Cone 15 shoulder touch Merkins and 20 Ratchet Squats
At bleachers :
30 second fence Spider-Mans
10 pull ups
Bleacher box jumps x3 then bear crawl up hill to field

At the field,
50 yd Sprint, 2 Round the clock Merkins, 50 yd sprint, 20 BBS, ….repeat 3 Times

Mosey to the bottom field hill up from the  baseball field trail.
7s with Dry Docks at bottom and SSHs at the top.

Mosey to bottom of trail:
DORA:
100 Merkins
200 BBS
300 squats
Partner runs up the trail hill to park bench (60 yds) alternating Bernie Sanders each trip up.

Mosey to AO
No time for Mary

Count off and name-o-rama

BOM:
“The level of your commitment is measured by what it takes to stop you.”

What stops you? Fear? hardship? Pain?

With exercise, we can sometimes find strength from within ourselves.
With life we can push ourselves only so far without the help of God. Lean on his mighty shoulder. Trust him that he has you covered.

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
‭‭Romans‬ ‭5:3-4‬ ‭

Moleskin: Great job by everyone this morning. we stuck together pretty tight on the trail and wasn’t much of a need to wait for the 6 to catch up.

Announcements and Prayer requests:
Inner city kids workout tomorrow
La-z-boy traveling
Kids to find a mentor at the workout tomorrow

 

Bomb Shelter meets the Kraken

One comment

THE SCENE: low 40’s…warm enough for shorts, but still cool & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Tempo Squat IC x 10
  • 4ct Merkins IC x 10
  • LBAC forward/backward x 10
  • this/that stretch

THA-THANG:

Unleash the Kraken!  8 cones in a circle…exercises written at each cone.  Run a lap around the circle before advancing to the next cone.  This Kraken was On The Rocks so CMUs go wherever you go.  Exercises as follows:

Lap 1

  • Overhead Press x 50
  • Tricep Press x 50
  • Nose Wipers x 25
  • CMU Lunge 25 out & back
  • Goblet Squat x 50
  • Curls x 50
  • Diamond Burpee x 25
  • Bear Crawl around the circle

Lap 2

  • Mountain Climber x 50
  • Double Burpee x 25
  • Thrust Merkins x 25
  • Sumo Squat Press x 50
  • Hand Release Burpee x 25
  • Mr. Spectacular x 25
  • Ranger Merkin x 25
  • Squat Jump x 50

MARY:

  • Boat/canoe
  • Captain Thors

COUNT-OFF & NAME-O-RAMA
12 PAX including an FNG:  Flash, Snorkel, Drifter, Fins, Butterfingers, Raincheck, Hammy, Napster (fng), Mr. Rogers, Moses, Iceman, Bartman

CIRCLE OF TRUST/BOM:

Apostasy:  The abandonment or renunciation of a religious or political belief.   I’ve been thinking about this term since hearing a sermon about it recently and have been using this to challenge the root of my decision making.  I’m not an Apostate, however when I know what Christ would have me do and I deliberately choose to do something differently I feel like there is an Apostic nature to my decision.  As a man who claims Christ as my savior I need to be keenly aware of this…often my areas of greatest disobedience are in my decision making.   My challenge to the PAX this morning was to be aware of the seed of Apostasy and prevent it from showing up in the decisions we make.

MOLESKIN:
Great first trip to the Bomb Shelter for me.   Next time I’ll use the parking lot entrance rather than the sidewalk to drive in.

ANNOUNCEMENTS:
Inner City 2.0 workout coming up December 3rd.  The workout will be held at The Wesley House (1719 Reynolds Street) at 2:00.  Tank has more information if you want to reach out to him.

No Phish, Just Embracing My Inner Singing Cowboy in the Clouds with EDM Playing in the Background

THE SCENE: Warm 32 Farenheit
Warm up

Round the clock merkins x 5

High knees and butt kickers

squat and stretch

Some stuff on your own

That’s it, we got to it.

THA-THANG:
Insert information about the workout.

  • Mosey to track, 15 merkins IC, 1 Lap as fast as possible, Flutters after IC
  • Mosey to Indoor Rink, Lunge across, 10 burp skurps (burpees), 2 rounds of sprints
  • Indian run to the big hill (MatterEverest?), IC merkins, superman swims, and Flutters IC, Then we charged the hill
  • At the top, more swims, flutters, and merkins
  • Mosey to the base of the Tavern, 2 rounds of 5 turkish getups each leg with a trip to the rock (Now named Icculus), 50 calf raises, and some Hello Dollys IC
  • Mosey back to AO
    MARY:I  We saiddddd naaaaahhhhhh to Mary today. We got no time for her today.
    COUNT-OFF & NAME-O-RAMA
    20….. Where was this last time?
    CIRCLE OF TRUST/BOM:
    It is good to remember that often, ideas have people, not that people have ideas. Be careful when making decisions to avoid falling into the trap of attempting to justify decisions after making them.

    ANNOUNCEMENTS:
    Come out to The Wesley House Sunday and exercise with some young lads. Football is over and I know none of you watch hockey, so come out der.

Water tower run

THE SCENE: 32, clear and cold

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretching only

THA-THANG:
Mosey to the water towers at the top of Valley Vista Rd.   Approx 2.5 miles and 345 feet of elevation climb.  Stopped for 4 sessions of 10 burpees, 10 merkins, 10 squats.   Also stopped at one storefront for 1 minute wall squat followed by single leg wall squats.

MARY:

  • Captain Thors
  • 1 min of Merkins & 1 min of LBCs  (compliments of Scrum)

COUNT-OFF & NAME-O-RAMA
3 PAX:  Waxjob, Scrum, Bartman

CIRCLE OF TRUST/BOM:
This weekend I spent Thanksgiving with my in-laws which consisted of fixing a lot of plumbing issues.   I found myself getting frustrated with my father-in-law and questioning his stewardship of his resources.   As always, I was thinking about this while driving home and turned the question around on myself.   Am I a good steward of all that God has given me?  What do I do with my time and my money?  This a good exercise for all of us to go through.  If we were to insert ourselves in the parable of the ten talents, which person would we be?

MOLESKIN:

ANNOUNCEMENTS: