F3 Knoxville

Tag: Fabio

Tour De Catholic

 

 

THE SCENE: A Balmy, clear and cool 29 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 9
Ole Miss Piss 10 each leg
Tempo Squats 10
Cherry Pickers 5
Tempo Merkins 10
THA-THANG:

There were 35 stations and we made it through 24 of them.  The idea was to move around campus, and see some new and old areas, to encourage all of us to be more creative.  Each area was labeled with number, and here are the corresponding exercises.  There were some new exercises that were crowd pleasers.  The El Capitan’s up the frost covered hills were a bit of a challenge.  The elevated plank jacks, merkins, and balls to the wall were a difficult trio.  We introduced some new exercises, the dirty hookup and the flying nun were a fun twist!

1 Twinkle Toes 18 Run the bases repeat x 3
2 El Capitan 19 El Capitan
3 Merkins 20 Calf Raises
4 El Capitan 21 LBC’s
5 Merkins 22 Batwings
6 Jump Squats 23 Run one lap
7 BBS 24 Stadiums
8 Monkey Humpers 25 El Capitan 5X
9 Bear Crawl 26 Step Ups
10 Elevated Plank Jack 27 Batwings
11 Elevated Merkins 28 El Capitan
12 Balls to the Wall 29 Calf Raises
13 Wall Squat 30 Pickle Pounders
14 Dirty Hookup 31 Flutter Kicks
15 Flying Nun 32 Hello Dollies
16 Dips 33 El Capitan
17 Pull ups repeat x3 34 Hello Dollies
35 Flutter Kicks

MARY:
There was no additional time for Mary today
COUNT-OFF & NAME-O-RAMA
One FNG today, Crawl Space.
CIRCLE OF TRUST/BOM:
How to confront a brother/member.


MOLESKIN:
Pray for racism, covid, Anchorman’s nephew Ian who suspects that he has yet another spinal fluid leak, praise for Curveball’s wife and her successful surgery.
ANNOUNCEMENTS:
No Christmas Day workout.

Ice Cold AMRAP’S

THE SCENE: Clear and cold, around 22 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get moving fast to get warm with 25 SSH on 4ct, 15 4ct Mtn Climbers, 20 Rocky Balboa then jog down to other end of parking lot, 20 Rocky Balboa on that end then back.  Tempo Merkins then mosey…
THA-THANG:
Mosey towards the overlook, tempo squats at stop sign to wait on 6, then finish mosey to overlook.  The deal up top is 4 one minute amrap’s. Lap around the circle after each minute.  AMRAP’s consisted of Merkins, Big Boys, Lunge, and Bobby Hurley’s

Mosey down to little everest.  4 one min amraps again at bottom, run up hill and back after each.  AMRAP’S consisted of Dry Docks, Freddy M’s, Man Makers, and Squats

Still some time so mosey to pavilion for one last bit of AMRAPS.  Alternate between 1 min amraps of table rows and wall sit.  Finished with 2 min amrap of LBC’s.

 

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
23 HIM’s
CIRCLE OF TRUST/BOM:
We honored what would have been my Dad’s 69th birthday.  Talked about the task we have of honoring our heavenly father every day.  That is why you’re here.  Also, challenged PAX to reach out and go a step deeper with their friendships.  Ask.

Thanksgiving Buffet – And Pie

THE SCENE: Surprisingly warm, post rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Appetizer:  SSH (4ct) x 25; CP x 5; Tie Fighters x 13 each way
THA-THANG:
We all jump in the family station wagon for a trip to grandma’s house for dinner (Mosey up the hill to the lower trail.  The buffet has been set out and we work our way around, filling the plate:

  • Mashed potatoes and gravy = Tempo squats x 25
  • Dressing (and more gravy) = American Hammers x 25
  • Turkey and Cranberry Sauce = Tempo Merkins x 25
  • Sweet Potato Casserole = Smurf Jacks (4 ct) x 25
  • Brussel Sprouts roasted with bacon = Hello Dollies (4 ct) x 25
  • Yeast Rolls = Carolina Dry Docks x 25

We know we’re gonna have seconds, so we head back around to earn those extra portions.  At each station, we take turns giving thanks to something in particular.

  • Next is dessert:  Mosey to the overlook to earn some pie with 10 8 count man-makers.
  • Finally, it’s time to do the dishes.  Run the loop at the overlook (it is shaped like a platter, after all).  Then mosey back to the AO
    MARY:
    Just enough time for Waffle House to lead us in some ATMs and a couple BBQ squats and we’re done.
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    1863 was one of the worst years in our country’s history.  And yet, President Lincoln saw fit to proclaim the last Thursday of November a National Day of Thanksgiving, the first time it was a national holiday.  We should all read that proclamation from time to time to remind us of the bounty that God’s grace has bestowed upon us, even if it is not immediately apparent.  You can read it here:  http://www.abrahamlincolnonline.org/lincoln/speeches/thanks.htm  

  • As Paul said: “for I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”  Rom 8:18
    MOLESKIN:
    Prayer requests:  Ribbed and his family; Cheatsheet’s mom and for national healing; Assfault’s family; Full House’s wife and family; safe travels for those on the road.
    ANNOUNCEMENTS:
    Happy Thanksgiving.  Let’s spend a moment of quiet contemplation on what we should be truly thankful for and recognize that those things flow from God’s grace and mercy.

Dora Go Round

THE SCENE: Chilly mid 30’s

WARM-O-RAMA:
4ct SSH x 20 (IC); 4ct Tai Fighters x 10 (IC); Tempo Squat Jumps x 5 (IC)

THA-THANG:
Mosey toward practice field; stopped along the way for extra warm up; 10 merkins/10 SSHs/10 Rocky Balboas OYO; Rinse and Repeat for a couple rounds

Round 1: 8 cones form a circle roughly 25 yards across; Each cone has an exercise assigned to it; Pick battle buddies and a starting  cone; HIM 1 takes a lap as fast as possible while HIM 2 does AMRAP of the exercise at that cone; HIM 1 swaps and does the exercise while HIM 2 takes a lap; the two then move to the next cone and rinse and repeat until all 8 cones completed; (Exercises: Merkins, Lunges, Hello Dollies, SSH, Carolina Dry Docks, Squat Jumps, Flutter Kicks, and Burpees).

Round 2: Flip carboard with exercises at each cone for a new set of exercises; Complete the Dora-Go-Round in same fashion as Round 1; (Exercises: Pickle Pounders, Side Squats, V-Ups, Snow Angels, Plank Jacks, Twinkle Toes, Superman, and Monkey Humpers).

Round 3: Same exercises from Round 2; Complete the Dora-Go-Round in solo style; At each cone do 25 single count reps and then run a lap; Move through all 8 cones.

Mosey back to AO

MARY:
@Hurl had 39yo Birthday so we got in 39 Monkey Humpers (IC); Performed 6 De-motivators (start at 1 and work up); In honor of @Betty, we completed a few reps of Square Bears; Finished up with deep groin and hip flexor stretches, some Cherry Pickers, Downward Dogs, and Cobras.

CIRCLE OF TRUST/BOM:
Reflecting on the battle of Thermopylae and brave Spartans that stood in the gap to fend off the fierce Persian army.  Encouraged the PAX to consider their battles and importance of being prepared for the spiritual warfare going on around them.  Whether it is the battle for integrity when alone in front of a computer or the need for battle on our knees for our families and community, God’s Word and Prayer are our best weapons.  The battle is coming, so we must be ready to fight.

Proverbs 27:17 “Iron sharpens iron”… F3 is a great training ground to prepare for the frontline battles we will definitely face.

ANNOUNCEMENTS:
Bring coats!

it’s all in the hips

The Scene

A perfect 38 degrees

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Hip Rotations

Ankle Rotations

Hairy Rocketts

Curtsey Lunge Tempo

Imperial Walkers

Tempo Squat

 

Let’s work on a full range of motion today. Whatever that full range is for you, get there. 

Tha-Thang

Mosey to CMU pile 

Pax begin on one side of the parking lot 

20 1 handed CMU Swings (10 E/S)

CMU Plank Drag to the opposite end of the parking lot

Wall sit with CMU (Chest height or above)  until everyone has made it across 

 

20 Suitcase Deadlifts

CMU plank drag back 

Wall Sit with CMU (Chest height or above) until everyone has made it across

 

Repeat for 2 rounds 

 

Mosey to the track

21-15-9 Bleachers

Line up at the track and perform the following exercises in between each exercise: run up the bleachers and back down working through each exercise at the prescribed reps. (Chase quality reps)

Curtsey Lunges

Squats

Skips (Knees at least waist height)

Monkey Humpers

 

Sideline to sideline

Recover slowsey—>Mosey—>at sideline 2 burpees

Recover slowsey—>Mosey—>at sideline 2 burpees

Recover slowsey—>Bernie—>at sideline 2 burpees

Recover slowsey —>high knees—>at sideline 2 burpees

Recover slowsey—>Mosey—>at sideline 2 burpees

 

Mary

On your 6 heel taps 

5 BBS OYO

On your 6 heel taps

 

COUNT-OFF & NAME-O-RAMA

9 HIM’s

 

COT/BOM

https://f3nation.com/q/ 

F3 5 Qualities of a Virtuous Leader (https://f3nation.com/lead-right-q3/)   

Candor– Graciously telling the truth and demanding to hear it from others

Commitment-Unwavering loyalty to a group and unflinching determination to accomplish its Mission (This breeds long term sustainable results)

Consistent-possess an unchanging nature, If you cannot be relied upon results will be inconsistent. 

Contentment-Stable emotions that pursue joy instead of happiness. A content leader can abandon personal comforts for the greater goal. 

Courage-Creating the habit of setting aside fear to turn hardship into grace. Accepting fear as necessary but overcoming it by being prepared and having self-control. 

 

2 Peter 1:5-8

5 For this very reason, make every effort to supplement your faith with virtue,[e] and virtue with knowledge, 6 and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness, 7 and godliness with brotherly affection, and brotherly affection with love. 8 For if these qualities[f] are yours and are increasing, they keep you from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.

 

MOLESKIN:

 

ANNOUNCEMENTS: