F3 Knoxville

Tag: Dreamer

Ranger Beatdown

THE SCENE: 59 degrees F with plentiful rain
F3 WELCOME & DISCLAIMER  Hammy did the welcome and disclaimer before turning it over to Spook (Travis Elkins) for the Ranger Beatdown.
WARM-O-RAMA:

10 thoracic spine rotations/side
10 scap pushups
10 pushups
Plank rotations
Inch worms
10 bend and reach
10 Windmills
10 Squats
10 Side lunges
10 Walking knee hug
10 Walking glute stretch
10 Quad stretch with RDL
10 side step overs/leg
10 yards worlds greatest stretch (forward lunge w/side rotation, hamstring stretch, hip flexor stretch)
75 yard jog warmup

THA-THANG:

3 sets (15 mins)
⁃       1x Leg Blaster = 20x air squats +
20x in-place lunges (10x each leg) +
20x jumping lunges (10x each leg) +
10x squat jumps

⁃       Inchworm alligator clapping push-up x 5
⁃       Single leg RDL 10/leg

3 sets 
⁃       Pull-up ladder 5-1 x 3
⁃       Pike pushup ladder 5-1 x 3

Anaerobic conditioning (10 mins)
⁃       Run 75 meters and walk back

3 sets
⁃       Curls 21s w/block
⁃       Tricep extensions w/block x 20
⁃       Dead Bug leg lifts w/block x 15

3 sets
⁃       Single arm rows w/block x 15/arm
⁃       Glute Marching x 15/leg
⁃       Side star plank leg raise x 10/leg

MARY:COUNT-OFF & NAME-O-RAMA
9 PAX, 1 guest Q (Spook – Travis Elkins), 1 FNG (Doghouse – Kevin Stephens)

CIRCLE OF TRUST/BOM:
1 Timothy 4:7-8 – Have nothing to do with irreverent, silly myths.  Rather train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.

It is biblical that we should take care of our physical bodies and well being.  A strong body helps us to develop a strong mind.  F3 supports that aspect in the first F.  In the passage, the Apostle Paul, challenges that training in godliness of far greater value because it prepares us for the life to come, the everlasting life.  We should exercise the third F as it is of value in every way.  Holding ourselves accountable through the second F helps us progress in our third F.

MOLESKIN:
Thanks to Travis Elkins for joining us and for the leadership gift he provided this morning.  Rangers Lead the Way!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Destiny

THE SCENE: Low 40s .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did warm-up things:
SSH
Tempo Merkins
Mountain Climbers
Merkins
Mosey two rounds of stairs and then to Ball Field

THA-THANG:

  1. Roll 2 Dice and Complete the Exercise

  2. Run to 1st Base and Complete 10 Burpees
  3. Run the Bases to 2nd Base and Complete 20 V-Ups
  4. Run the Bases to 3rd Base and Complete 30 Merkins
  5. Run to Pitchers Mound and Complete 20 Sandbag Tosses
  6. Run to Right Field and Complete 50 Air Squats
  7. Run to Center Field and Complete 40 Big Boy Sit-Ups
  8. Run to Left Field and Complete 50 Ankle Touches (Single Count)
  9. Millennial Run Around Baseball Field
  10. Run Stairs 10 Times
  11. Complete 30 Bleacher Dips
  12. Run All the Bases and Complete 100 Side Straddle Hops at Home Plate. (Single Count)

MARY
Imperial Squat Walkers
Protractor
Big Boy Sit-Ups
Little Baby Crunches

COUNT-OFF & NAME-O-RAMA
12 PAX!
CIRCLE OF TRUST/BOM:
Read from Jeremiah 29:11-13 “I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. The you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.”
God’s promise is clear – He’ll lead us to a place of prosperity and hope.  This promise does not include a blueprint or an answer to every question. It does not include a specific date to expect restoration. He just said “I promise.”

When your future is flooded with uncertainty, rest in God’s promise, knowing He is directing every step you make.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Fun Ruck this weekend from Maryville Target to Alcoa/Meryville Animal Rescue Shelter. 2 miles total and patches available for $20.

Dora No Bueno

THE SCENE: 55ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm Circles x10 IC (each direction)
  • Merkins x10 IC (4 count)
  • Cherry Pickers x10 IC
  • Sprint down and back across the parking lot

THA-THANG:
The Triple Dora

  • Round 1 —– 100 Merkins, 200 BBS, 300 Squats – Partner farmer carries CMU’s
  • Round 2 —– 100 CMU Swings, 200 OH Press, 300 Curls – Partner does Bear Crawl down and back
  • Round 3 —– 100 V-ups, 200 Squat Jumps, 300 Shoulder Taps – Partner sprints down and back

MARY:

  • 30 BBS OYO
  • 50 LBC’s OYO
  • 1 minute plank

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
“When the snows fall and the white winds blow, the lone wolf dies but the pack survies.”

Life is really rough to get through by yourself. Learn to trust in the people around you and use each other to get through hard times. Don’t shut yourself in and take on the burden of the world on your own. F3 is an extremely great group of men that you can always call on for help. Use each other to get better, that’s what we’re here for.

MOLESKIN:

ANNOUNCEMENTS:

WAMB

THE SCENE: 55 degrees and drizzly
F3 WELCOME & DISCLAIMER

yup

WARM-O-RAMA:
25 SSH IC

10 Monkey Humpers IC

15 Mountain Climbers IC

At Parking Lot:

Jog to curb; do 10 Air Squats OYO, jog back

Bernie to curb; do 10 Merkins OYO, Bernie back

Sprint to curb; do 10 BBS, sprint back
THA-THANG:
W.A.M.B.

Pair up with Battle Buddy

Wheelbarrow halfway down The Grinder

20 Air Squats, swap Wheelbarrow positions and finish to other half of Grinder

Run down path to street

20 Merkins

Run back to Pavillion

20 BBS

Complete 5 Laps

11’s

10 Star Jacks at Pavilion end of Grinder

Bernie full length of Grinder

1 Burpee

MARY:
5 Burpies

25 Flutter Kcks IC

Protractor into ABC’s until time ran out
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Self Responsibility and Accountibility is what I’ve been working on to continue the growth that F3 and my fellow HIM have inspired in myself.  Focusing on not “Finger Pointing” and placing blame on others and instead accepting responsibility for what happens around me and how I react to those situations. Challenging myself to assume responsibility is difficult but continued discipline allows for a healthy habit to develop.

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Iron Meets The Hulk

THE SCENE: Beautiful Morning with a Little Gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grinder Work
    • Mosey to 5 Merkins
    • Mosey to 10 Tempo Squats
    • Millennial Run to 5 Burpees
    • Millennial Run to 10 Froggie Hops
    • Bernie Sanders to 15 CrossFit Big Boys
    • Bernie Sanders to 10 Bobby Hurley’s

THA-THANG:

  • Mosey the Greenway & Battle Buddy with Someone of Similar Speed
    • 10 Hill Sprints with Decreasing Burpees at the top.
    • 1st Hill Sprint – 10 Burpees
    • 2nd Hill Sprint – 9 Burpees
    • 3rd Hill Sprint – 8 Burpees
    • Complete 10th Sprint – 1 Burpee and Continue Mosey to Rock Pile
  • At the Rock Pile – Find a Rock for Each Hand:
    • Iron Hulks (1:4 Merkins and Push Press) Worked up to 5 Merkins and 20 Push Press (IC!!!)
    • V-Ups (OYOx10)
    • Overhead Squats (OYOx15)
    • CrossFit Big Boys (OYOx20)
    • Side Straddle ROCK Hops (ICx20)
    • Iron Hulks (1:4 Merkins and Push Press) Worked down from 5 Merkins and 20 Push Press (Single Count!)
  • Mosey Greenway Back to Grinder for Lazy Dora:
    • 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
    • 100 Ankle Touches (P1 does 10 while P2 holds 6″; 200 total for group)
    • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

MARY:

COUNT-OFF & NAME-O-RAMA
10 Pax!
CIRCLE OF TRUST/BOM:
You don’t know what you have; until it’s gone!  Shared a little about a few things that I have gone through in the past month.  My GR1 was stolen and recovered, but the feelings attached to that bag were unknown until this occurred. The loss of our dog, and all the difficult and frustrating times in his last couple years or life and how all that looks on the other side…I would do it all over again!
MOLESKIN:

ANNOUNCEMENTS: