Fabio – Page 4 – F3 Knoxville

“What we do with our dash matters”

November 9, 2022 Kick-Flip

THE SCENE: 50ish and clear. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Phelps
RFTS/LIH
Finkle swings
Willy Mays Hays
Merkins
Down/Up dog
Quick mosey

THA THANG:

11s at the hill. Star jacks, up the hill, derkins

Mosey to the field

Starting in the endzone – 10 burpees, 10 merkins, 10 (4-ct) LBCs.

Sprint to the other endzone and decrease rep count by one – 9 burpees, 9 merkins, and 9 LBCs

Repeat until you finish 1 burpee (10 rounds).

Mosey to the 50-yard line. Guantanamo

Mosey to the 20-yard line:

5 monkey humpers
4 shoulder taps
3 diamond merkins
2 donkey kicks
1 broad jump
Repeat until you get to the endzone.

Jelly Legs: 30 second Al Gore, 30 squats, sprint. 20 second Al Gore, 20 squats, sprint. 10 seconds Al Gore, 10 squats, sprint.

Bear crawl

MARY:

Mary – PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

The inspiration for the Word came from Caveman. Last time I led at Shamrock, I talked in the BOM about legacy. Living in such a way that we leave the legacy that we want to leave. After the workout, he made the comment, “What we do with our ‘dash’ matters….”. What was he talking about? He meant, that one day your body will be ash and there will be a tombstone with your name on it. It will have the day you were born and the day that you died – and in between, there will be a DASH. That dash represents today, this week, this year. You are living that DASH. What we do with our ‘dash’ matters.

Are you doing your utmost to use your precious few years wisely?
Perhaps there is a hatchet that needs to be buried
Perhaps there is a neglected relationship that needs investment.
Perhaps there is a bad habit you need to put to death
Perhaps there is a good habit you need to build into your lifestyle
Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

ANNOUNCEMENTS:

Bringing 300’s to 17 Hims

November 7, 2022 Skewer

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves

WARM-O-RAMA:

11 LBC forward
10 LBC backwards
10 Seal claps
10 Overhead claps
10 Chattanooga Cherry pickers
5 Knoxville Cherry pickers
20 Booyah merkins with a buddy

THA-THANG:
300’s

The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins, walked back together. Rinse & Repeat 10 times

Climb and tag

The PAX divided into two units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY: the PAX got on their 6 and completed some core

25 America hammer
25 heels to Heaven
25 Awkward turtles
25 little baby crunchesCOUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Roman’s 5:1-5
Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
Romans 5:1‭-‬5 ESV
MOLESKIN:
God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
ANNOUNCEMENTS: from Hands
F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.

Gladiators at the Colosseum of the Asylum

November 3, 2022 Sawdust

THE SCENE: Low 50s and not too humid
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Junk Science (40 Merkins on your own), Tie-Fighters, Windmills, Cherry Pickers, Rockettes & Grady Corns
THA-THANG:

Suicide Sprints with Bobby Hurley’s at the end of each run
Picket’s Charge with 1 Man Maker at Landings
25s at the Overlook:
1. Station
  - Calf Raises (4 Count)
  - Sumo Squats
2. Station
  - Box Cutters (4 Count)
  - Imperial Squat Walkers (4 Count)
3. Station
  - Box Jumps / Step-Ups
  - Dips / Derkins
4. Station
  - Big Boys
  - X-Factor (4 Count)
5. Station
  - Merkins
  - Gas Pumpers
6. Station
  - Lt. Dan’s
  - Hello Dollies

MARY:
Not time for MARY.
COUNT-OFF & NAME-O-RAMA
8 HIM’s made the morning grind
CIRCLE OF TRUST/BOM:
Focused on Luke 9:3 by not taking our baggage with us, but rather let the Spirit guide us. Especially when it comes to being a father. We should not always try to keep our children in a rigid box. Be flexible and willing to have fun with them. You can teach, be intentional and still have fun.

ANNOUNCEMENTS:
BROLYMPICS at the Asylum on 05-Nov-22. Coat & canned food collections.

RushTheField

October 18, 2022 Betty

The Scene

Perfect!

F3 Welcome and Disclaimer

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

Warm-O-Rama

Cherry Pickers

Motivators

Imperial Walkers

Harry Rockets

Hand Release Merkins (Ended up being regular Merkins because it was wet)

Tha-Thang

We split into 3 groups of 4 and proceeded with the below workout. The football field was locked so we used the big parking lot at the far end of campus.

Rush the field

80 lb sandbag

Carry from curb to curb

Others run to “50 yard line” and do 5 burpees and run back. Rotate so that each member has a turn with the sandbag.

When entire team has completed the exercise do 52 reps of mary of your choosing.

45 lb kettlebell

Deadlift to high pull

Run to “goal post” 10 squat jumps, run back. Rotate so that each member has a turn with the kettlebell.

When entire team has completed the exercise do 52 reps of mary of your choosing.

40 lb ruck plate

Overhead/chest height march to squat

Run to opposite “goal post” and do hillbilly squat walkers, run back. Rotate so that each member has a turn with the ruck plate.

When entire team has completed the exercise do 52 reps of mary of your choosing.

Completed the same series again but the ruck plate station turned into curl and press and the kettlebell station turned into swings.

Mosey back to the shovel flag with the objects in tow.

Mary

5 burpees (Because burpees are the best)

10 count squat to finish

COUNT-OFF & NAME-O-RAMA

12 High Impact Men

COT/BOM

Are your goals really To Do List items. We were challenged by our current or future goals that we have set for ourselves. When making a goal it should be something that as a little risk/opportunity for failure. This allows you to push harder in your mind. If you “goals” are always 100% achievable are they really goals, or are they items to just check off your To Do List?

MOLESKIN:

ANNOUNCEMENTS:

Dips-for-Dayz-Shamrock

October 3, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Feels Like	Humidity	Wind Speed	Wind Direction
Partly Cloudy	54 ℉	54 ℉	89%	5.2 mi/h	NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

Stolen from Lasso and Gas Station @ F3 Tornado Alley

WARM-O-RAMA:
Monkey Humpers – 10IC
Cherry Pickers – 4IC
Monkey Humpers – 10IC
Pickle Pounders – 12 IC
Willie Mays
Monkey Humpers – 10IC
Seal Claps – 13 IC
Monkey Humpers – 10IC

THA-THANG:

Mosey to concrete area near football field. 10 Merkins along the way.

5 Rounds
Squats:20 reps
Merkins 10 reps
Hindu Merkins10 reps
Lunges 20 reps
Burpees: 5 reps
Dips 15 reps

Head to CMUs. 10 BBS along the way.

With coupon:
3 Rounds
10-15 Curls
10-15 Triceps
10-15 Press

Head back to flag. 11s along the way. Squats and Merkins

MARY:
20 Flutter Kicks
10 LBCs
7 Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
12 Good Men.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Jenner and new job opportunities. For all the sick and suffering. And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:
Bro Olympics Nov 5th.
Fort Sanders Regional Medical Center in need of Mens clothes/socks/shoes for patients.