F3 Knoxville

Tag: Drifter

Baby it’s cold outside

THE SCENE: Coldest day of the season as declared by @Hammy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, WW2’s and inch worm merkins the width of the grinder and back
THA-THANG:
Mosey with a CMU to the church parking lot, find a curb complete the following:

  • 1min toe taps
  • 1min dips
  • 1min hip dips (crowd favorite)
  • 1min heel taps
  • 1min CMU pull through
  • Suicides to parking islands with 5 burpees at each stop
  • rinse and repeat

MARY:
Ab work and planks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Every small decision you make throughout the day either dismantles or disciplines you towards becoming the person you desire to be. Pay attention to the small decisions
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drifter’s 30th

THE SCENE: just below freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, 30 tempo squats, 30 arm circles, warm up lap.
THA-THANG:
Grab a dance partner. While one partner stays and boogies to the music, the other does 30 reps of something and runs a short lap. Switch to the next set each time the song switches.

Wall sits with arms dancing / 30 chest to bars

Balls to the wall (hold as long as you can) / 30 box jumps

Superman sways / 30 WW2

Dancing Bears/ 30 Hand release merkins

run a lap together

Rinse and Repeat

MARY:
Nope…
COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
Just because you win/lose the battle does not mean you win/lose the war. This could go for a lot of things, but what is on my mind is the war with sin. I recently lost a significant battle with sin and after 2+ years of sobriety concerning seeking out porn, I sought it out just a few days ago. It was a crushing blow that I am still sorting through, but one thing that is different this time is that God is not allowing this lose to shift the momentum of His war on sin in my life. The root cause of the defeat was trying to do things on my own and not reaching out to my battle buddies for help. So when you are facing a losing battle, reach out and get the battle support you need, and don’t let a defeat shift the momentum of the war on sin in your life. Let it fuel your resolve to learn and grow so you can crush it in the next battle.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Don’t forget to bring some unwrapped gifts to some beatdowns. Talk to Peach and Nair for details.

Committed to bodybuilders and burpees

THE SCENE: mid 30s , dry , nice
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
plank, merkins x10 ic, plank , Peter Parker’s x10. Jog the grinder , 10 squats , jog the grinder , 10 imp walkers, jog the grinder , 10 imp squat walkers
THE THANG

DORACIDES

  • 100 bodybuilders
  • 200 monkey humpers (4ct)
  • 300 big boys

MARY:
Box cutters x10 ic,

lbc x 10 ic

peter Parker’s x10 ic

RNR
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Commit and then figure it out
MOLESKIN:
I am not a planner and that’s ok. I admire those that plan ahead and are well organized but don’t think you have to have everything planned out before you make a decision. Sometimes it’s good to just commit and then figure it out .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Neighborhood Trash Pickup

THE SCENE:

That awkward too cold for some clothes but too warm for others weather.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 10 Peter parkers, 10 tempo squats, 10 berpees
THA-THANG:

Run the route around the community and pick up trash. Add merkins and such to make it as hard as you want or focus on getting lots of trash.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
How many times have we overlooked all this trash? *gestures to the 12 trash bags we used.* We don’t see it because we are busy with other stuff. Or we do see it and whatever we are doing prevents us from dealing with it. So it is in our lives. The little bits of trash pile up on us if we are not intentional about dealing with it. So let’s roll up our sleeves and get to work.
MOLESKIN:
Important tasks, done consistently over time, have a cumulative effect. Urgent tasks rarely have that effect.
ANNOUNCEMENTS:
20th will be some friends giving and helping with the children presents.

Dropping B.O.M.B.S.

THE SCENE:  Mid 40s and getting sweaty from the Start!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

  • (10) Tempo Squats IC
  • (09) Merkins OYO
  • (08) Overhead Claps OYO
  • (07) Big Boys OYO
  • (06) Burpees OYO
  • (05) Tempo Squat Jumps IC
  • (04) CMU Clean and Press IC
  • (03) CMU Curls IC
  • (02) CMU Overhead Press IC
  • (01) Blockee OYO

AMRAP (2 Minute Drill):

  • (5) Box Jumps
  • (5) Blockees
  • (10) Merkins

THA-THANG:
Battle buddy exercise: 1 Man completes 50m suicide while 2nd works through as many reps as possible.
NOTE: After completion of 200 merkins replace suicides with CMU Farmer Carry
B.O.M.B.S.

  • Burpees x100
  • Overhead CMU Press x150
  • Merkins x200
  • Big Boys x250
  • Squats x300

MARY:
Dr. W’s
COUNT-OFF & NAME-O-RAMA
10 Brothers pushed each other and left their tears on the court
CIRCLE OF TRUST/BOM:
1 Thessalonians 5: 11-15

Therefore encourage one another and build each other up, just as in faith you are doing. Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.

MOLESKIN:

  • Ask every man in attendance how they heard about F3 and what made them come their 1st time?
    • If by a person – where are they? In attendance, job/schedule change, fart sack, don’t know?
  • What’s your favorite part of F3?
    • Fellowship, comradery, motivation, spiritual?
  • When was the last time you spoke about F3 to someone who had never heard of it?
  • When was the last time you genuinely reached out to a lost F3 brother?
    • Accountability

ANNOUNCEMENTS:
Community trash pick-up Saturday at 7am with the return of BREAKFAST AT DRIFTERS afterwards!
Peach organizing 2nd F dinner and toy donation at Cracker Barrel Saturday 11/20/21 6:30pm