F3 Knoxville

Tag: Bumblebee

Valley forge

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THE SCENE: Finally a crisp in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

lunge reach, heel kicks, Frankenstein, Hugh knees, side lunges.
mosey to valley of death. Along the way we stopped and did some shoulder taps and squats till the 6 caught up then we moved out. Shout out to the 6 for catching up and moving out right away.
THA-THANG:
Valley Forge

start at base of Death Valley

deck of cards. Suit is exercises, # is where you’re moving. Repeat for time.

25 of all exercises

Heart- Perfect merkins

Club- Iron Mikes 

Spade- Apollo ono (SC)

Diamonds- V ups

1-4 run up spaghetti

5-8 Bernie up spaghetti

9-10 broad jump to first light post on never ending

Face cards- bear crawl to first light post on never ending

Ace- run the gauntlet- top of never ending to top of spaghetti

MARY:
No time but we hit some v ups, and apolo in the way back. And top of blind man’s hill Q called impromptu partner plank hold. One partner plank other feet on guardrail and hands on back of pax planking, rest of pax bear crawl under
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t let fear hold you back from seizing opportunity in your life.
MOLESKIN:
Lots of new faces not a lot of VQs. Let’s get some this month!!
ANNOUNCEMENTS:
2ndF lunch 11/18 Maryville Corner Market

Drifter’s Minute to Win it

THE SCENE: Another lovely mid 50s morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual. SSH, Mobility Leg thingies, Tempo Merkins, Arm Circles, Soccer Warmup lap

THA-THANG:
Tabata! 60 on, 5 sec rest. 30 different exercises

  • Calf Raises
  • High Knees
  • Zombie Kicks
  • Donkey Kicks (those sucked!)
  • Merkins
  • Bear Pose Hold
  • Mountain Climbers
  • Superman Hold
  • WW2
  • SSH
  • Butt Kicks
  • Smerf Jacks
  • Leg Lifts (on your 6)
  • One leg up merkins (alternate leg every 5 reps)
  • Inch Worms
  • Apollo Ono
  • Squats
  • Australian Snow Angels
  • Fire Hydrants
  • Single leg dead lifts
  • Single leg Bridge Lifts
  • American Hammers
  • Burpees
  • Calf Raises, toes in
  • Wide Merkins
  • Hold Plank
  • Good Mornings
  • Freddie Murcury
  • Gorilla Humpers
  • Hold Table Top

MARY:
scissor kicks, Table top stretch things, Peter Parkers, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
Been in a bit of a hectic time in my life. It can feel like I can’t devote much time to any one thing. I want to encourage you, that just like today, if you even only have one minute to do something worth doing, then give it your all for that one minute. It will have an impact, at least on you. So whatever you find yourself doing this week, put your heart and soul into it. It goes along with that old adage of “love the journey, not the destination”. Well, I feel I’m learning to love the work and not just the finished result. Hope you guys can have that same mentality this week. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5

Dirty Thirty

THE SCENE: A chilly mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 IC
  • Cherry Pickers x8 IC
  • Tempo Squat x 10 IC

THA-THANG:
A little mosey over to the track. There are 4 sets of exercises, each containing 3 movements of 30 reps a piece. Once you complete one of the sets, burpee broadjump between cones and take off on a lap. When you return, move on to the next set.

Set 1:

  • 30 Wide Merkins
  • 30 Ranger Merkins
  • 30 Merkins

Set 2:

  • 30 Iron Mikes
  • 30 Sumo Squats
  • 30 Monkey Humpers

Set 3:

  • 30 Shoulder Taps
  • 30 Dry Docks
  • 30 OH Claps (4ct)

Set 4:

  • 30 BBS
  • 30 Bicycles (2ct)
  • 30 Hello Dolly’s

MARY:
Finish off with BBS until time.
COUNT-OFF & NAME-O-RAMA
9 showed up to get some reps in
CIRCLE OF TRUST/BOM:
“The two most important days in your life are the day you’re born and the day you find out why” – Mark Twain

Everyone reading this has already done the first one of those, but finding out “why” is what we may never officially know. I thought maybe it was when I got married or had my first kid, but I don’t know for sure.

One thing I do know is that every single person who has ever shown up to F3 didn’t do it because it’s fun to wake up at 5am to go work out in the rain and get thrashed. There was an underlying reason that made you think you should show up to this. Could have been fitness, could have been the fellowship, could have been the faith, or it could have been something else you didn’t know or understand. I came to the conclusion that my “why” could also be out there at 5:30am because for some reason I kept showing up. Someone I may not have even met yet may impact me in such a way that it changes my life forever, or maybe I do that to someone else. Or one of those things could have already happened.

You may not ever get to know your “why” but sometimes there are some things in life that let you know you may be on the right path to find it. I think F3 may be that path for a lot of us.

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

Run fast. Carry heavy things. Do burpees

THE SCENE: Cool and sweaty all at the same time
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

tempo squats, wide merkins, ssh
THA-THANG:
Loooooooooooong a$$ Indian run to the church parking lot for a Dora beatdown.  100 merkins, 200 2 ct imperial squat walkers, 300 WW2’s but we didn’t get to many of those. Looooong Indian run back

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
10 HIMs got 1% better
CIRCLE OF TRUST/BOM:
Motivation follows action. Not the reverse.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Miles 4 Maryville on Saturday. Show up and show out to encourage some sad clowns to come out into the gloom. Bumblebee also looking for help moving on Saturday

40 of Everything But One Truth

THE SCENE: 60’s, slightly damp, perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Run around the parking lot.

– Overhead claps x 40.

-LBC’s x 40 OYO.

– SSH x 40

THA-THANG:

Circle up. Today will be an all group workout. Number every CMU, and that is your order.

While one pax does 40 reps at the assigned stations, the rest of the pax will do as follows until the next man goes to the stations. The Q will call the exercise change:

  1. Goblet squats
  2. Curls
  3. Grave diggers
  4. Overhead press
  5. Goblet squats
  6. Flutter kicks
  7. Skull crushers
  8. Thrusters.

Station 1: Bobby Hurleys x 40.

Station 2: Thrusters x 40

Station 3: CMU Big boys x 40

Station 4: Thrusters again x 40 (this time for fun)

MARY:
We pushed right up until time.
COUNT-OFF & NAME-O-RAMA
7 HIMs showed up and put in work.
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 “13 g“Enter by the narrow gate. For the gate is wide and the way is easy1 that leads to destruction, and those who enter by it are many. 14 For the gate is narrow and hthe way is hard that leads to life, and ithose who find it are few.”

Reflecting on this verse in my daily Bible reading, I was struck by the “gate is narrow and those who find it are few.” Perhaps one reason it is hard to find is that there are so many truths being screamed at all of us, and all are said to be equally valid. The law of non-contradiction says that can’t be true. Living a personal “truth” that is not congruent with God’s absolute truth as revealed in the Bible will not lead to the good life now, eternal life, or flourishing. That only comes from not just embracing, but also submitting to the truth of our Lord. I know that isn’t a popular message today, but encouraging people to live their “truth” if their “truth” is harmful isn’t loving at all. It’s like letting at toddler play in the middle of Alcoa Highway because we are worried we might upset them. Sometimes we have to be the ones to tell a hard truth, even if that hard truth conversation is just one we have with ourselves. God’s truth should set us free. God’s truth leads us to redemption, instead of enslaving us to our own lusts. Praying for you men, and have a great rest of the week.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.