F3 Knoxville

Tag: Cheatsheet

Shamrock 40th Birthday Bash

THE SCENE: 70F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops – 25-4-count 

Tie Fighters

Cherry pickers

Mountain climbers

Mosey 

THA-THANG:

Stop at tall curb

Rocky Balboas 50 single

Tricep Dips – 25

Repeat 

Mosey to CMU

Grab a block and head to starting line. 

5 Burpees – Crab walk to the chalk line about 25′ – run a lap

10 Merkins – 5 Burpees – Crab walk to the line – run a lap

15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

30 Freddie Mercury Single ct – 25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

35 Curls…..

40 American Hammer – single…..

45 LBC…..

50 Shoulder taps – single…..

Mosey back to AO flag

MARY:
Flutter kick, Snow angels, merkins
COUNT-OFF & NAME-O-RAMA – 20 including 1 FNG Paper or Plastic
Dos Años, Slappy, Chicken Wing, Flower Pot, Cheatsheet, Honeydew, Mermaid, Baby Boomer, Hoopty, Booster, Sparkles, Finger Food, Music City, Brick, Mr. March, Dumpster Dive, Paper or Plastic, Anchorman, Jitters, Betty

CIRCLE OF TRUST/BOM:

Keeping it short and sweet so we can spend some time at Dunkin. 

It goes without saying that F3 and specifically this group at Shamrock has been a big part of my life for the past few years. I truly look forward to these terrible workouts because I get to do it with you. Yes I want to be in shape, but more importantly I want to continue building friendships with you guys. Thank you for showing up and please continue to reach out to friends and strangers to invite them here. 

 

Modified Tabata

THE SCENE: 71 and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee

left over right

1 burpee

cherry pickers

2 burpees

35 SSH

3 burpees
THA-THANG:
Mosey to the CMU pile and pick up a coupon. We have 2  sets of 35 intervals. 2 minutes of work and 10 seconds of rest then on the to the next. I will list the work below.

  • curls
  • freddy mercury
  • air taps
  • welsh dragons
  • OHP
  • LBC
  • triceps extensions
  • merkins
  • squat thrust

time got away from us. we fellowship moseyed back to the AO

ANNOUNCEMENTS:
Gentlemen, the date for the Dog Pound’s CSAUP is being moved to Saturday, August 21. 2ish hours of a boot camp workout, followed by a feast of biscuits and gravy. CSAUPs are fun and challenging, and a great way to meet other F3 men from around Knoxville. We will be working in TEAMS of 3 (you’ll be added to a team if you are by yourself). Sign up here…
https://docs.google.com/spreadsheets/d/15aAa8W8hRuznBfw7HGJqk2HV-0Wbmjat76YaIxqQOPM/edit

 

The Ol’ Switcheroo

THE SCENE: 70ish. Beautiful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • BACs | Rockettes IC (Right Leg First)

THA-THANG:

Partner up. Alternate working your way through the list of exercises and running to the next station and back. After both partners have done all three exercises, advance to next station. Rinse. Repeat. Enjoy.

Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Mountain Climbers
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • BBS

Station 4

  • Inch Worms
  • Single-Leg Bridge
  • Imperial Walkers

MARY:

  • Fellowship Mosey™️
  • Hello Dolly
  • Freddie Mercury
  • BBS

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We talked about the impact our words can have on the people around us.

It was a pleasure to be in the gloom with a group of HIMs that do such a great job engaging in community, stepping up to lead, and checking in with each other.

Thanks to Mermaid for trading places for a day.

America’s Birthday Workout

THE SCENE: High 60s, windy and a little cloudy.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Side straddle hops
  2. Sumo squats
  3. Raquet
  4. Butt kicks
  5. Leg stretches
  6. 4 burpees

THA-THANG:
Workout 1: Mini cardiac 4 rounds

Top: Merkin plank jacks 4ct
Bottom: 2 burpees

Mosey to bottom of picket’s charge, 4 burpees each hill

Workout 2: Around Colosseum 4 rounds 4ct

1: plank hops
2: toe touches
3: kneeling squats

Mosey to PM AO

Workout 3: Mountain Climbers, 4 burpees, go down Everest, 4 burpees

Workout 4: Slow mosey up basecamp

4 rounds: 4 side straddle hops at base, 4 burpees at the summit

Workout 5: Indian run back to AO + 4 burpees

MARY:N/A

COUNT-OFF & NAME-O-RAMA
22 HIMs. Space Cowboy and Cart Girl not tagged.

CIRCLE OF TRUST/BOM:

The workout is dedicated to Coach K (from F3 Low Country) who’s heading to Mayo Clinic to conduct a plan in fighting an insidious disease. Taking part in formulating this plan is doing the 25 burpee challenge everyday, or at least in every workout, for the month of July.

This is to create awareness for the battle that lies before Coach K and to promote a culture where we close ranks and protect, serve, and empower one another.

More of the details here: https://f3lowcountry.wordpress.com/2021/07/02/brotherhood-bridges-burpee-challenge/

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound will likely be moved. No official announcement yet.

Playground Hoop Kings

The Scene

72 and steamy

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators

Peter parker stretch

Cherry Pickers

Curtsey Lunges

10 count Squats

 

Tha-Thang

Run to the basketball courts at Cedar Bluff Elementary

Rebound drill where guys get in a line and keep the ball in the air by bouncing it off the backboard to the guy who is next in line. 

Pax will take turns attempting a layup, free throw, 3 pointer, and half court shot (Max 2 attempts, 1 on half court shot). While one guy is going through the shot sequence  the rest are performing an exercise called by the Q:

Shoulder Taps

Tempo Squats

American Hammer

Merkins

Reverse Lunges

Crab Toe Taps

Inch Worms

Imperial Walkers

Side lunges

Gas Pumps

Australian Snow Angels

Big Boy Situp

2 rounds of the 3 man weave after we finished all of the exercises and everyone got to shoot through the sequence twice. 

 

Run Back to Campus 

 

Mary

6 inch LBC’s

Half Burpees (The bottom half) 

Freddy Mercury’s

 

COUNT-OFF & NAME-O-RAMA

6 High Impact Men

 

COT/BOM

Quote from The Screwtape Letters by C.S. Lewis

“The great thing is to prevent his doing anything. As long as he does not convert it into action, it does not matter how much he thinks about this new repentance. Let the little brute wallow in it. Let him, if he has any bent that way, write a book about it; that is often an excellent way of sterilizing the seeds which the Enemy plants in a human soul. Let him do anything but act. No amount of piety in his imagination and affections will harm us if we can keep it out of his will. As one of the humans has said, active habits are strengthened by repetition but passive ones are weakened. The more often he feels without acting, the less he will be able ever to act, and, in the long run, the less he will be able to feel,”

 

Where is the enemy attacking you with complacency? Sometimes the enemy does not have to do much except get out of the way and allow us to be complacent as men. Complacency leads to inaction which leads to the Kingdom not advancing. Be vigilant in your lives and don’t let comfort and routine take our eyes off what really matters. We should stay active and have a kingdom focus in every part of our lives. We are either accelerating or decelerating, there is no in-between. 

 

Philippians 3:7

7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ

MOLESKIN:

ANNOUNCEMENTS: