F3 Knoxville

Tag: Cow Patty

Tri Thang

THE SCENE: Dew in the ground crisp in the air. Also humid because it’s still summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • cherry pickers
  • Good mornings
  • Shoulder taps
  • Rev lung and reach over
  • Grioners

THAG Thang

Thang 1- 6 min or till pax gets to end of PL

Smokey Mountain meltdown

Pax lines up

  • 2 iron mikes
  • Broad jump
  • 2 HR merkins
  • Broad jump
  • Repeat till time or distance covered – HR merkins till the 6 finishes

Thang 2- 20 min

Murder bunny madness

Pax lines up with block

every round starts with 25 curls

-murder bunny to first cone

-2 blockies, 5 Swings

-murder bunny to 2nd cone

-2 blockies, 5 thrusters

  • murder bunny to 3rd cone

-2 blockies, 5 block burpee jump over

  • murder bunny to last cone

Run one lap and come back to block

25 curls

Move back through cones increasing reps on Non blockie exercise by 5 reps

Thang 3- wind sprints with EMOM timer. Started at bottom of incline parking lot. Start with 2 parking spots. Rest till timer goes off. Increase parking spot by 1 each round. We got to 7

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is an amazing organization and we’re are doing incredible things for men and our community. However don’t let F3 and our commitment to it affect our commitment to our most important relationship, the relationship with our M. Keep that relationship forward in your life and identity when you need to sacrifice other commitments to put the time need keep the relationship with our M strong.
MOLESKIN:
ANNOUNCEMENTS:
Race 8/20 MensMeat fellowship 8/20

see Rep Sleepys Slack announcement updates

Prepare for the daily battle

THE SCENE: clear beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm stretched, cherry pickers, smurf Jack’s ×10.
THA-THANG:
Partner workout. One partner works through CMU workout while the other does a 50 yard run and does 5 burpees, 20 merkins, or 20 big boys and runs back. Once the runner gets back they tag out and the other partner does the run. Alternate until time called.

With CMU

  • 200 bent over rows
  • 150 curls
  • 125 Atlas (1 count)
  • 100 big boys with cmu on chest
  • 75 skull crushers
  • 50 pull through marking
  • 25 blockies

If team finishes, start over until time is called.
MARY:
Stretches, LBCs for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all face challenges daily. It’s not if we will, it’s when. Knowing that, we need to intentionally prepare for each day in a way that is God honoring.
MOLESKIN:
Ephesians 6: 10-13
ANNOUNCEMENTS:
Race for Hope on August 20th. Contact Shenanigans for details.  Men’s dinner on August 20th. Contact rep Sleepy for details.

Baseline Test – August 2022

THE SCENE: A beautiful morning

F3 WELCOME & DISCLAIMER

 

Given slowly to give time for Burnout to join us

WARM-O-RAMA:
Motivators from 7 to 1

THA-THANG:
Baseline Test for time:

50 Squats; 40 Hand Release Merkins; 30 BBSU; 20 Burpees; run from concession stand to loop and back

When you finished you picked up with someone still working until we all finished the run with the six.

AMRAP one minute then thirty second rest of the following exercises:

  • Curls
  • Skull Crushers
  • BBSU with Coupon
  • Chest Press
  • Goblet Squat
  • Blockees
  • Flutter Kicks with Coupon
  • Arm Circles
  • Alpos

MARY:
Boxcutters x15; LBCs for time

COUNT-OFF & NAME-O-RAMA

15 including FNG “Doodle” set up a baseline

CIRCLE OF TRUST/BOM:

“Be careful not to compare your insides to somebody else’s outsides.”

Slaughter, F3 Nation Nant’an

MOLESKIN:
Link to podcast: https://podcasts.apple.com/us/podcast/high-impact-man-podcast/id1614280185?i=1000574641696

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Together we can accomplish more.

THE SCENE: nice and clear morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Individual stretching.
THA-THANG:
Modified Murph workout.

.2 mile run, 10 pull-up, 20 push-ups, 30 squats. Do all three in a set 10 times to reach 2 miles, 100 pull-ups, 200 push-ups,  and 300 squats.

Work as a team to help entire group complete 1 full modified murph reps per person. ( We had 6 in the group so we completed enough reps to account for 6 modified murph workouts.)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God did not call us to go it alone. Jesus said he is the vine and we are the branches. Being branches means we are connected to Jesus but also connected to each other through Jesus.
MOLESKIN:
John 15:5
ANNOUNCEMENTS:
Run for hope resource center.

The Speedway Joker

THE SCENE:

It was an unusually warm and muggy morning at the Speedway and some Jokers came to play a card game.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Gathered at flag.

SSH 20x

Cherry Pickers 10x

Baby Arm Circles 10x forward 10x backward

THA-THANG:

Moseyed around the track and then around the playground. Ended at the playground where I put all of my cards on the table. The Pax would pair off and each member would draw a card to reveal the number of each exercise they would accomplish. Number cards = number of exercises on card, Ace = 10 exercises, face cards = 15.

The exercises in order:

• Merkins

• Big Boy Sit-ups

• Dips

The Pax that drew the card would start on those exercises in order while his partner ran a lap around the playground (drew a 5 = 5 merkins, 5 BBS, 5 dips, then draw another card). When the runner Pax returned, he would take over and finish out the “hand” that is partner was on and then draw another card. Then rinse and repeat.

The Twist:

when a Joker was drawn, that pax would yell Joker and everyone had to stop and do 20 burpees.

MARY:

Moseyed back to AO where we circled up and did

• Little Baby Crunches = 1 min

• Plank = 30 seconds

• Stargazers = 1 min

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Imitate God, therefore, in everything you do, because you are his dear children. Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.”

‭‭Ephesians‬ ‭5:1-2‬ ‭NLT‬‬

As Christians, we are called to show Gods love. It is so important in our day and age to lead by example. Lead the way Jesus leads, by love! We need to love one another, love the outcasts, love the people that are hated, love the oppressed, love the marginalized, love the minorities, love the people you disagree with, etc, the list can go on and on. But we need to love as Christ loved!

As a group of men, we have to lead by example, we have to stand up and show Christs love. It is extremely important that with all of the division, hatred, bullying, etc, that others see Christ through us. The easiest way for a stranger to see Christ in our life, is by love!

You never know how impactful one act of kindness/love can have on someone who is having a bad day, week, month, or year! By showing love, you could possibly change their outlook on their struggle or bad situation. So do something nice for a stranger today! Show Gods love! It could be buying food or coffee in the drive thru for the car behind you, opening a door, smiling at someone, letting a car turn in front of you when you are in traffic, genuinely asking some one how they are and how you could help or pray for them, the list is endless! But by doing one little act of kindness we can show Gods love, little by little! Remember, there is good out there, so be the change that you want to see in the world! Show Christ’s love!

Be Love!

MOLESKIN:

Trousers – job situation

Doppelgänger – grandfather

Rep Sleepy – daughter

Burnout – wife pregnant

Master – wife pregnant

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.