F3 Knoxville

Tag: Clickbait

Shamrock – Commitment

THE SCENE: 41F perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Merkins 10 – 4ct 

THA-THANG:

Mosey to Racquet Club lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to Weigels Hill  stopping to bear crawl for 30 seconds. Once at the top we mosey back to racquet club. 

Another round of the basics. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise.

Total of 200 reps for all exercises 

Mosey back to AO.

MARY:
We did 90 seconds of burn without rest ( flutters, scissors, box cutters, repeat )
COUNT-OFF & NAME-O-RAMA
Trolley, Flower Pot, Betty, Mermaid, Clickbait, Hurl, Baby Boomer, Music City, Dumpster Dive, Osteen, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

Commitment has been on my mind this week. With the cold weather and even some rain you guys showed up ready to encourage and be there for each other. 

We are very lucky to have such a committed group of high impact men. 

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” Kenneth Blanchard

“Commitment in the face of conflict produces character.” Anonymous

 “Motivation is what gets you started. Commitment is what keeps you going.” Jim Rohn

6 For I am already being poured out like a drink offering, and the time for my departure is near. 7 I have fought the good fight, I have finished the race, I have kept the faith. II Timothy 4:6

MOLESKIN:
Trolley’s wife, Curveball’s wife, Brendan friend of several with cancer, Jenner’s meeting, Hurl & Clickbait adoption / foster care.
ANNOUNCEMENTS:

Ridin the Burpee Rail

  • Scene: 47 – Damn nippy
  • The welcome and warning was delivered – ie – you are free and crazy – and so are we
  • Warmup
    • 52 SSH
    • 52 Toe touches
    • 52 Merkins
    • 52 Freddy Mercuries
    • 2 burpee Indian Run to Cedar Bluff Elementary
      • Stop and do a round of Reverse Burpees (Thank daughter Lucy for those)
      • Stop and do a round of “The Smoke House” (Big Boy – roll – superman – roll – Big boy)
  • Workout
    • Caterpillar Burpee Rail: Line up at wall – do a burpee on either side of wall then side step. (Called it the Caterpillar crawl – Riding the burpee rail.
    • Indian Burpee Rail Line up at second wall – Do step ups or box jumps while last person does a 2 burpee (1 per wall side) round and runs to the front of the line.
    • Caterpillar Burpee Rail: Go to third wall and do the caterpillar burpee rail crawl
    • Two Stair Climbs
    • Alternating Speed Bump Sprint / Walk – to get back home to AO.
  • Mary
    • 3 Smoke Houses
    • 52 Freddy Mercuries
  • Circle of Trust / Ball of Man

4 corners and 700 reps…

THE SCENE: A crisp & clear 31 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7
Tempo Squats X 10
Tempo Merkins X 10
Bat Wings X 5
Cherry Pickers X 5
THA-THANG:
There are four corners, perform one exercise at a time doing 40 reps in corner 1, 30 reps in corner 2, 20 reps in corner 3, and 10 reps in corner 4.  Each round consists of 100 reps.
Round 1 Merkins, Round 2 Squats, Round 3 BBS, Round 4 Dips, Round 5 Lunges, Round 6 LBC’s, Round 7 Batwings

Mosey back to AO

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
9 Men
CIRCLE OF TRUST/BOM:
I have become selfish through the pandemic.  The ways that I used to serve, are not available to serve in the present, but I have not found new ways to serve, I have become about myself.  I challenged the group and myself to become a HIM (High Impact Man), and to find ways to serve.  I asked the group to look for opportunities to serve, and embrace them.  Judge Judy is trying to raise the bar, and we as men of F3 need to rise to the occasion to serve.  Be the salt and the light.

Matthew 5: 13-16

13 “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.

14 “You are the light of the world. A city set on a hill cannot be hidden. 15 Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. 16 In the same way, let your light shine before others, so that[b] they may see your good works and give glory to your Father who is in heaven.

MOLESKIN:

ANNOUNCEMENTS:
Bring your coats