F3 Knoxville

Tag: Biohazard

Pearl Harbor Remembrance Workout

THE SCENE: Clear & Cool @ 39 degrees in Powell TN at the local High School
F3 WELCOME & DISCLAIMER

Was Done.

WARM-O-RAMA:
SSH, LBAC, Merkins, Cherry Pickers, Wind Mills, Stretching, Run a Lap .
THA-THANG:
Two teams of 3 were arranged, the yellow team & the orange. The orange team seemed to have more due diligence about themselves & prior knowledge about the subject matter than the yellow team. A question was read about Pearl Harbor by the Q while each team sent a HIM around the parking lot to grab a disc of their assigned color. The teams HIM who returned to the Q first with a disc in hand got to answer first. The team that lost had to draw a Royalty Card from the F3 Deck of Workout Card and perform 25 reps of said exercise while the other team drew a number card and performed the exercise 10 Reps. If neither team got the  correct answer an ACE was drawn and the PAX performed the exercise 100 Reps. This happened twice. The Orange team won most challenges & the Yellow team had to perform most of the Royalty Card exercises but the Orange Team demonstrated some grace by trading cards a couple of times. Some extra Burpees were performed because the Yellow Team tried to use a number card when they were supposed to use a royalty card.

MARY:

N/A abdominal exercises were interspersed in the workout itself.

COUNT-OFF & NAME-O-RAMA

Hamm, A-Rod, Belding, Biohazard, The Colonel, Tuba, & Natty

CIRCLE OF TRUST/BOM:
We Picked up a Trashed parking lot.
MOLESKIN:
Be Kind. Be kind to the Q too.

ANNOUNCEMENTS:
I don’t have anything.

Blue Light Special

THE SCENE: Cold and clear 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Windmills x 10 IC, Cherry Pickers x 12 IC, Imperial Squat Walkers x 12 IC, Grady Corns x 12 IC, T-Plank Arm Circles x 10 IC bi-directional bilaterally
THA-THANG: Partner Up

  • P1 does MKNS while P2 runs to “intelligibly” get a coupon from rock pile (then switch roles)
  • Mosey to Bank and P1 runs a lap w/ coupon  while P2 squats w/ coupon until P1 returns & switch until 200
  • P1 performs triceps raises w/ coupon while P2 runs lap, switch until 100
  • P1 performs BBS while P2 runs lap, continue until 150
  • Run to rock pile with 5-0 assistance crossing road “the Blue Light Special”
  •  Return / run to AO

MARY:
flutters x 20 IC, box cutters x 20 IC, Bruce Lees x 10 IC, 30 MKNS SC, 3 Burpees
COUNT-OFF & NAME-O-RAMA
15 rock toting men: Natty, Simmons, Tuba, Chaucer, Herbie, Fast-n-Easy, Stickers, Fob, Biohazard, Wilson, Mr. Wedgie, Hamm, Tractor, and Belding
CIRCLE OF TRUST/BOM:
A few quotes:  “I always thought it was me against the world and then one day I realized it was just me against me,” Every next level of your life will demand a different you,” Everyone wants a powerful woman until you start dating her and realize you have to step your shit up.”  Basically, know that it is you against you until you devote yourself to those relationships, especially one with God.  As we did today, “partner Up,” because you’re never really alone.
MOLESKIN:
Pray for Biohazard’s old mentor Connie who is now in hospice.
ANNOUNCEMENTS:
convergence at Truck stop next week, otherwise Hamm on Q for Brickyard

Free 5k

THE SCENE:  preheat 38’ finished 350
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH

10 squats

30 SSH

10 Mtn Climbers

30 SSH

10 Merkins ( cadence )

30 SSH

5 burpees OYO
THA-THANG:
25 mile run
Merkins. 1 min

.25
Bbs
.25
Plank
.25
Jump squats
.25
Line jumps
.25
Fast feet
.25
Lunges
.25
ATM 10 each
Burpee to heaven – 5
FEET DO NOT TOUCH THE GROUND!!!
100 gas pumpers
75 flutters
50 dollys
25 box cutters
Bear crawl marathon.
1 merk
2 arm tap
3 plank
4 Peter Parker

MARY:
15 Man Makers! (Just because)
COUNT-OFF & NAME-O-RAMA

7 weirdos ate well!!!
CIRCLE OF TRUST/BOM:
Be thankful, but really think about what you are thankful for
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A rainy day is a lovely gift

THE SCENE: Rain (lots of rain & puddles), 52°F, Feels like 52°F, Humidity 95%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH
  • 15x LBAC forwards & backwards
  • Little of this, little of that

THA-THANG:
Mosey the long way to the road side parking lot.

  • 7 minutes of playing in the rain (3 rounds)
    1. 10x Burpees
    2. 30x Dead Bugs
    3. 15x Shoulder tap merkins
    4. 10x Reverse Burpees
    5. 6x Parking Spot Bearcrawl & Crawlbears
    6. 30x Parking Spot Lateral Shuffles
    7. REST
  • Mosey to my truck for the tires
  • Split into 2 teams, 1 Pax runs with tire to the end of parking lot & back
  • Other Pax do exercise, rotate to next exercise every time your team has a new tire puller
    • Lt. Dan’s
    • American Hammers
    • Seal claps
    • Imperial walkers
    • LBCs
    • Overhead claps
    • Squats
    • Moroccan Nightclub
    • BBS

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.
Motivation will only get you so far. It won’t get you out of bed every morning to go to workout. Discipline will get you through the things that you don’t feel like doing, but will push you to do it.

MOLESKIN:

ANNOUNCEMENTS:
Dec. 7 Convergence and 3rd F

Foggy Fun

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • LBAC 15x IC Forwards and Backwards

THA-THANG:

  • Mosey to the track
  • 4 rounds
    • 40x Squats
    • 30x Hand Release Merkins
    • 20x Burpees
    • 400m run
  • Mosey to the front

MARY:

  • Captain Thors 5x
  • Flutter Kicks 20x IC
  • 8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.  But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.
James 1:2‭-‬5 NASB
Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church