F3 Knoxville

Tag: Dodger

Thanksgiving with the Girls

THE SCENE: Cold

F3 WELCOME & DISCLAIMER


WARM-O-RAMA

SSH x10, Tie Fighters x20, Cherry Pickers x10

THA-THANG:
Roll 1 six sided dice and perform corresponding workout

  1. Angie’s House- 20 Pull-Ups, 20 Merkins, 20 BBS, 20 Air Squats
  2. Helen’s House- 400m Run, 21 CMU Swings, 12 Pull-Ups
  3. Fran’s House- 15 CMU Thrusters
  4. Kelly’s House- 400m Run, 30 Box Jumps, 30 Squat Jumps
  5. Nancy’s House- 400m Run, 15 Overhead CMU Squats
  6. Grace & Isabel’s House- 20 CMU Ground-To-Overheads

MARY:

Light stretching

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Give thanks in all circumstances – Thessalonians 5:16-18

MOLESKIN:

ANNOUNCEMENTS:

  • Thanksgiving Day beatdown @ 6am
  • Christmas trees for Emerald Youth
  • 11/28 workday @ Emerald Youth
  • 12/3 Maryville Christmas Parate
  • F4 Wednesday 6:30am @ Momma’s Country Kitchen

Face The Consequences

THE SCENE: COLD!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers

SSH
THA-THANG:
Men had a choice. Long run or short run. After choosing run distance, men were asked to pick right or left hand. Right hand meant 15 burpees, 30 BBS, 30 squats. Left hand 10 burpees, 25 BBS, 25 30 squats. Long run had to do the exercises every 10th mile. Short run every light pole (17).

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have choices to make everyday, and we live with the consequences of those decisions good and bad.
MOLESKIN:

ANNOUNCEMENTS:

Let’s go on an adventure

THE SCENE: balmy 28 degrees with clear skies
F3 WELCOME & DISCLAIMER

WARM-O-ROMA

  • Side straddle hops IC x 20
  • Alarm clocks x 5
  • Baby arm circles F/B x 20
  • Tempo Merkin x 15
  • Tempo Squat x 15
  • Frankenstein to light pole

THA-THANG:

Mosey around the property to destination

Fire Drill @ soccer field

  • high knees pax calls fire drop roll right merkin, roll back left merkin back to high knees

howling monkeys

  • monkey humper x 10 wave then hold 2 rounds

Split pax in 2 misc exercises while other half run. Rinse repeat 10 or so times

Conquer Mount Brute. 10 merkins at top and bottom x 3

MARY:

  • Seal claps IC x 40
  • Overhead claps IC x 40
  • Plank for time

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Movember – prostate, testicular and mental health awareness month. I’m a hypocrite, are you? Live what we talk about in the gloom. Be there for one another. Ask another man how are you doing? When asked, be honest. It is not a comparison to does someone have a more deserving situation to share. We all struggle with something. There is no reason to do it alone. 

ANNOUNCEMENTS:
Christmas tree donations

emerald youth volunteer opportunity Nov 28

 

 

 

Cooper X 2

THE SCENE: 50’s and overcast but a beautiful sunrise at 645!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20, BAC x 10 each, Cherry Pickers x 12

Stretching – Chicken Wing, Little bit of this and that, hammies, runner stretch

THA-THANG:
The Cooper – Do 10 each of burpees, squats, and merkins then run to trail T then back. Continue with 9 each and run until you reach 1.

Second dose of Cooper – 10 Flutter Kicks, bear crawl up hill, 10 Big Boys, come back down, passing the sandbag down the line each run up to the next person. Continue with 9 on down to 1.

MARY:
None

COUNT-OFF & NAME-O-RAMA

Trousers, Rep Sleepy, Streaker, Pennies, Halfday, Dodger, and Down Range from SC Jeter!

CIRCLE OF TRUST/BOM:
Been thinking this week about being pulled in too many directions and unable to accomplish much at all. The devil is good at getting us distracted from our true purpose. I am frustrated with life right now and desiring for many changes to happen within my family. My relationship with God is unsteady, and I am feeling unfaithful because I have been. My prayer life and Bible reading are meager at best. Sometimes I think I am mad at God, unrightfully so. I have looked for a steady job but nothing has come through yet, but I see Him taking care of me and my family. This may be due to many factors, but I have faith that God’s word is true, and He is working good for me in my life that will lead to His glory. I had a day this week where it just seemed like everything was pressing in on me at once. I was discouraged and depressed. I opened up to my wife about my struggles that day and sought comfort from her, which is hard for me. I don’t like talking about my feelings or myself in general. I’m a very private person. The Holy Spirit sent me here – Psalm 37:23-26. Proverbs 3:3-8. It’s hard to forsake our own understanding! We think we are wise sometimes, but we end up foolish. In the waiting, He is directing my steps and preparing me for what lies ahead. He has never forsaken me or left me to drown. He will not leave me behind or leave me where He found me. I can already see Him using my children to be a blessing to others, and oh how that makes my heart glad! He really is good!
MOLESKIN:
None
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details.

Follow The Leader

THE SCENE: Low 50s and clear, absolutely perfect for a beatdown

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators 7 to 1; Tempo Merkins x10 IC; Mountain Man Pooper x10 IC

THA-THANG:
Mosey around upper parking lot and to the Outhouse for Monkey Humpers x20 IC, Pickle Pounders x20 IC, Pickle Pointers x20 IC, Monkey Humpers x15 IC, Pickle Pounders x10 IC, and Pickle Pointers x10 IC. Mosey down to the pull bars and Bernie back to the Outhouse. We stopped for 10 more Monkey Humpers IC since everyone enjoyed them so much. Mosey to stairs leading to lower soccer fields and ran down and u  on them 4x then on to soccer field. Lined up across the sideline then 5 Burpees followed by Bear Crawl across the field, 5 Burpees followed by Crawl Bear across the field, 5 Burpees followed by Duck Walk across the field, 5 Burpees followed by Duck Walk across the field, and Burpee Broad Jump across the field. Mosey to the Playground for Step Ups x40 IC, Bulgarian Split Squats x15 per leg IC, Irkins x10 IC, Derkins x5 IC, Irkins x10 IC, and Derkins x5 IC. Took a victory lap around the church and included a Bernie up TV Studio Hill just for fun.

MARY:
Flutter Kicks x20 IC; Hello Dolly x10 IC; Rosalita x10 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:

Who is your leader?

F3 has a stated mission to “plant, grow, and serve small workout groups for the invigoration of male community leadership.” You have heard that said at almost every workout you attended since joining F3. This is great, but begs the question, “who is your leader?” How can we grow as men and leaders if we don’t have someone to follow. I know that way to often I end up following my  own thoughts and desires. This leads to nothing but being stagnant or moving backwards. The Bible says in Proverbs 3:5-7 –

“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Be not wise in your own eyes; fear the Lord, and turn away from evil.”

The challenge I want to make to you men today is to let God take the lead in your life. Sometimes, just like this morning, it means you need to be ready for whatever comes next even if you feel unprepared. Trust God, lean on Him, and follow His lead so that you can lead your family and others around you well.

MOLESKIN:
Pray for Pennies and his M as they deal with the declining health of her mother

ANNOUNCEMENTS:
Brolympics is this Saturday, clown car from Speedway will leave at 6am

Bring a pre lit Christmas tree or money to go towards purchasing them to beatdowns to support Emerald Youth Foundation