F3 Knoxville

Tag: Choir Boy

Wash those feet

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo Squats x10; Rockettes x10; Tempo merkins x10; Cobra Kai x5; Cherry pickers x5

THA-THANG:
Mosey to watershed for some 7’s

  • Pull-ups at the watershed
  • Big Bois at the bottom of Bermuda Triangle
  • Bear Crawl up ramp to get back (modified to lunges halfway thru)

Mosey to various locations around the park as we worked our way thru a Deck of Cards. I think we got a thorough tour of Equalizer.

  • Hearts = HR merkins
  • Clubs = V-ups
  • Diamonds = Air taps
  • Spades = Lunges
  • Joker = 10 Burpees

MARY:
no time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I was effected by this quote I was reading yesterday about Jesus washing the feet of His disciples. First of all, he is heading towards his death and yet stops to serve them. Then, “Jesus served despite the unworthiness of the disciples. Notice John’s reminder that Jesus knew the betrayer was present. Jesus saw them all — one betrayer, one denier, all forsakers! When he needed them most, they would leave him. One of those sets of feet was dirty and sore from an errand that arranged for his torture and death. What did Jesus do? He washed those feet.”

Choose Your Own Adventure Equalizer Style

THE SCENE: Humid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles forward /Backward (10)
Michael Phelps, and arm stretches
THA-THANG:
Today was choose your own adventure, Equalizer Style.  Each PAX chooses a location and an exercise and we each have our own input into the workout.
First we paused to watch the Space Station cruise by Earth at 20,000 MPH.  While watching we did flutter kicks to 30 in cadence, and 20 hip pointers.
15 pull ups on the playground
15 burpee pull ups at the bathroom
25 big boys at the pavilion
25 carolina dry docks on the dock
15 each, rows, curls, & overhead presses
25 rock jumps at the rocks
16 merkins (wide)
50 dips at the flag pole
Mario, side run, bernie around the tennis courts
15 Derkins on the bleachers
Burpee Broad Jumps around the splash pad
Ring of fire, doing merkins starting at 5, naming a type of shrimp dish like in Forest Gump.

MARY:
Each PAX called an ab exercise, and we followed each with 10 merkins
Flutter kicks
Box Cutters
Freddie Mercuries
Hello Dollies
Big Boys
Pickle Pounders
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today was choose your own adventure day.  We all have choices to make and those choices have good or bad consequences.  The food we eat, the way we spend money, do we seek regular medical care, etc.  Think about the choices you make this week, and the consequences of those.
Galatians 5:13-14
You were called to freedom, brothers and sisters; only don’t let this freedom be an opportunity to indulge your selfish impulses, but serve each other through love.  All the law has been fulfilled in a single statement: “Love your neighbor as yourself”.

MOLESKIN:
Pray for the Knox County Administrators as they report back to work this week.  Pray for an unspoken for Schoolzone.
ANNOUNCEMENTS:

Leadership

THE SCENE: Gloomy with a 67F, cool breeze weather.

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. Motivators starting at 6
  2. Raise the roof
  3. Baby arm circles
  4. Butt kicks
  5. Leg stretches
  6. 5 burpees

THA-THANG:

Workout 1: Playground repeats x 5 rounds
1. Pull ups slow tempo 4ct x5
2. Bicep curls 4ct x5
Mosey to Pavillon

Workout 2:  Pavillon repeats x 5 rounds

Pavillon: Table Rows 4ct x5
Parking: 2 burpees

Mosey Flag

Workout 3: Stinky base repeats x 5 rounds

Flag: Merkins 4ct x5
Stinky base: diamond merkins 4ct x5

Workout 4: Indian burpees (Indian Run + Burpees)

MARY:
Suicides in the basketball court.

COUNT-OFF & NAME-O-RAMA
10 HIMs

CIRCLE OF TRUST/BOM:

“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.” – Sheryl Sandberg

Leadership is the ability of an individual or a group of individuals to influence and guide followers or other members of an organization. Being a leader means guiding your men or team in reaching its goal utilizing everyone’s potential. And as F3 HIMs we should set the best examples of being a leader. We showcase these in our workouts, in our Qs, in serving our communities, and even as fathers/children at home.

MOLESKIN:
Prayers for Lilly as he prepares for surgery the following week.

ANNOUNCEMENTS:
CSAUP at Dog Pound will be moved to August 21.

triceps and raindrops

THE SCENE: 68 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
right over left, and left over right

cherry pickers

stretch on your own

THA-THANG:
Mosey down to the rock pile and pick up a coupon. Mosey back up to the pavilion

two sets of thangs 120 seconds on and 10 seconds’ rest.

  • curls
  • Freddy Mercury
  • Air Taps
  • Welsh Dragons
  • OHP
  • LBC
  • Triceps extensions
  • merkins
  • Squat thrust

Stopped for time and mosey back to the AO-

MARY:

Ring of Fire until time

 

Good push this morning men, I want to show you the Tabata timer, it’s a great app! Easy to use and setup workouts so you can press play and let the lady tell you what to do.

 

Everyone take time to download it and try to lead a workout with it.

Prioritizing time with Millennium

  • THE SCENE: Perfect
    F3 WELCOME & DISCLAIMER
  • Of Course, definitely not a professional!
    WARM-O-RAMA:
  • 20 SSH
  • 10 Baby Arm Circles Forward & Reverse
  • 10 Tempo Squats
  • 10 Tempo Merkins
    THA-THANG:
    1st Pax to 100 reps allows everyone to stop and run.
  • Curls
  • Overhead Presses
  • Rows
  • Dry Docks
  • Dips
  • Step ups
  • Squats
  • Merkins
  • Line Hops
  • Bear Crawl Burpees

MARY:
No time(lol)

CIRCLE OF TRUST/BOM:
TIME is the most valuable coin in your life.  You and you alone will determine how that coin will be spent.  Be careful that you do not let other people spend it for you.
MOLESKIN:
Loved having Charlotte Brother La Bamba join us!
ANNOUNCEMENTS:
F3 Dad’s Camp