F3 Knoxville

Ring around the Mosies

THE SCENE: 70’s and raining a good bit at times.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey down to the creek and back.
THA-THANG:
20 Burpees, 20 box jumps, 20 derkins
Run down grassy area To creek and sprint back up hill
Repeat x 5

Indian mosey around the near part of the park.

Sprint grinder and do 20 squats.
Repeat x 5
BBS x 20 IC
Franklin Flutters x 20 IC
Repeat x 2

Indian mosey around 1/3 mile portion of trail.

Superman/banana for 2 min to finish.

MARY:

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
We’re here to push ourselves and get better. Thank you for joining me on this terrible journey.
MOLESKIN:
This sucked.
ANNOUNCEMENTS:
Kickball!

Trucking to the Pound next Saturday at 6 am.

The Battle Buddy Beatdown

THA-THANG:

Buddy Circuit x3

  • Buddy Presses x10
  • Leg Throwdowns x15
  • Buddy Lat Raises x10
  • Buddy Derkins x15

Alternate between Buddy Carries and Wheelbarrows between stations.

Descending Cardio Ladder

  • 1:00 Sprint, Burpees, Sprint
  • :45 Burpees, Sprint, Burpees
  • :30 Sprint, Burpees, Sprint
  • :15 Burpees, Sprint, Burpees

8-Count Merkins x12

COUNT-OFF & NAME-O-RAMA
41 PAX
CIRCLE OF TRUST/BOM:
Choose lasting meaning over temporary happiness. Don’t make happiness and pleasure your aim in life. We do what is hard to get strong. We are strong to help carry others out of the depths.

ANNOUNCEMENTS:
4 AUG- 2nd F at the Anders

11 AUG- 3rd F at the Outlook

Thursday Poker

THE SCENE: Perfect morning. 70ish degrees. Tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Hillbilly x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC

THA-THANG:

Shoulder Shredder:
4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 total sets to get to 100 reps

Mosey to Picnic Tables

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Inverted Rows IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 15 reps
Face cards = 10 reps
Less than face = Value of Card

MARY:
Back at AO. Performed additional set of 25- 4ct Overhead Claps. Picked cherries and dropped em in the bucket for remaining 60 seconds

COUNT-OFF & NAME-O-RAMA
14 PAX with 1 FNG.

CIRCLE OF TRUST/BOM:
Talked about how hard work can affect luck. “The harder I work, the more luck I seem to have.”

Game of Cards

THE SCENE: Nice and Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (20)
  • Little Baby Arm Circles (15 F/B)
  • TN Rocking Chair (10)
  • Cherry Picker (10)

THA-THANG:
Two teams played a game of cards….card number for rep and exercise by suit.

  • Clubs=Merkins, Spades=Over Press, Hearts=CMU Rows, Diamonds=CMU Curls
  • Bonus:  Kings=1/4 lap, Aces=10 Burpess

MARY:
30 LBC, 30 Hello Dollies, 30 Leg Lifts…………and then some. random stuff thanks to Snorkel and Hammy.

COUNT-OFF & NAME-O-RAMA
——-15 Men———Butterfingers, Cable Guy, Deep Dish, Drifter, Fins, Hammy, Ma’am, Neighbor, Pinocchio, Rain Check, Slugger, Snorkel, Tinman, and FNG (Cat5)

CIRCLE OF TRUST/BOM:

Thomas Carlyle (Essay on Labor)

“For there is a perennial nobleness, and even sacredness, in Work . . . in Idleness alone is there perpetual despair.” In work, we communicate with nature and with truth.  Labor is a “purifying fire.” Destiny “cultivates” us through our labor, and Destiny cannot help the lazy man. “Labor is Life,” and our only knowledge comes from our work. God lets us find a “sacred celestial Life-essence” through our labor:

Blessed is he who has found his work; let him ask no other blessedness. He has a work, a life-purpose; he has found it, and will follow it! How, as a free-flowing channel, dug and torn by noble force through the sour mud-swamp of one’s existence, like an ever-deepening river there, it runs and flows;–draining-off the sour festering water, gradually from the root of the remotest grass-blade; making, instead of pestilential swamp, a green fruitful meadow with its clear-flowing stream. How blessed for the meadow itself, let the stream and its value be great or small!

 

Ring Around The Mosey

THE SCENE: Nice and Warm in the Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC

Cherry Pickers x 10 IC

Frankenstein Walk through parking lot

Walking Quad Stretch through parking lot

Walking side to side groin stretch through parking lot

THA-THANG:
We began with a mosey through the park.  We made sure to stay at a pace where everyone could stay relatively close together.

Stop 1 was at the Fountain and we did 10 Burpees OYO and held Al Gore until 6 up.

Continue the Mosey up the hill.

Stop 2 was at the top of the big hill at the back of the park and we did 20 merkins and 20 squats OYO.  Held Al Gore until 6 up.

Continue Mosey back down to Mt. Crumpet, which just so happened to be our 3rd stop.

At Mt. Crumpet, we did 5 ascents up the hill.

  • Ascent 1 was a bear crawl
  • Ascent 2 was a sprint
  • Ascent 3 was a bear crawl
  • Ascent 4 was a sprint
  • Ascent 5 was a bear crawl

Burpees OYO until 6 up.  Continued our ring around the mosey all the way around the park to the base of the hill that climbs to the grinder.  This was Stop #4.

We circled up and did a burpee circle of pain.  The circle held an Al Gore and we took turns doing a burpee until we reach 52 burpees, which was 4 rounds.  We sprinted the hill to the grinder and back.

Circle of pain merkins for same number as the burpees followed by a sprint to the burpees.

At this point, we had 7 minutes before I wanted to start Mary, so we just cashed out the beat down portion by doing an AMRAP of 5 Pull-Ups, 10 Merkins, 15 Squats.

MARY:
Flutter Kicks x 30 IC

Slutter Kicks x 20 IC

Hello Dollys x 15 IC

Cash Out last minute with LBCs.
COUNT-OFF & NAME-O-RAMA
13 HIMs showed up to do some serious work.
CIRCLE OF TRUST/BOM:
In Romans 12, the Bible tells us to strip off every weight that so easily entangles us and run with endurance.  That really gets me thinking about Jesus telling his disciples that they and we would face trials and tribulations, but to take heart because he overcame the world.

A lot of times, we get caught wanting life to be a nice, easy mosey through to the end, but that will NEVER be the case.  We serve a very real God, but we also fight a very real enemy who seeks to destroy us and our families.  Life is going to be hard and it will throw curve balls at you.  How you respond to the difficult times and the mentality with which you attack those difficult times can and will make or break you.

Jesus telling his disciples to take heart in today’s terms is him telling his disciples to keep a positive mindset.  Don’t ever let negativity creep in or come out of your mouth because it is like a cancer that will infect those around you as well.  I apologized to the group for any times that I let negativity come out of my mouth during beat downs and vowed to try not to do that anymore.  It may suck, but we are fighting and winning the battle to be our best self.

Run the race of life with endurance and always keep a positive mindset.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.