F3 Knoxville

Tag: Flash

Time is on our Side

THE SCENE: Fabulous moon lit sky at 62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Suckmore and do sevens.  Burpees at the top and BBS at the bottom.  Alternate a run with bear crawl each time we go to the top. Mosey back to the grinder.

THA-THANG:

At Grinder- The old Kraken sprint around circle after each station is completed.

Station 1 – 20 Merkins

Station 2 – 20 single count Flutter kicks with CMU

Station 3 – 20 – 4 count Mt Climbers

Station 4 – 20 OH Press with CMU

Station 5 – 20 Monkey Humpers

Station 6 – 20 CMU Curls

Station 7 – 20 LBCs

Station 8 – 20 CMU Squats

MARY:

Box Cutters X 20

25 BBS OYO

Box Cutters X 10

COUNT-OFF & NAME-O-RAMA
10 HIMs Today
CIRCLE OF TRUST/BOM:
Today’s word was about time.  As we age it seems to accelerate.  Use it wisely and don’t waste a second.

Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it you can never get it back. Harvey Mackay

Time is more valuable than money. You can get more money, but you cannot get more time. Jim Rohn

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

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.

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.

Um, like , Amy showed up

THE SCENE: Drizzle my nizzle and 47
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

bac forward and backward

squats x 15 ic 4ct

merkins x 10 /4ct
THA-THANG:

  • Burpee Dan the whole grinder , down and back , down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1
  • Wheel barrow merkins. Partner up, p1 wheel barrow 15 ft, 1 merkin, 15 more ft 2 merkins, repeat till you get to 4 merkins, switch partners and come back
  • Fat Amy:
    50 Squats
    – 10 Burpees
    40 BBS
    – 10 Burpees
    Lunge to End of grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Sprint grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Lunge grinder, Sprint Back
    – 10 Burpees
    40 BBS
    – 10 Burpees
    50 Squats

MARY:
Lazy boy w a little flutter thrown in!
COUNT-OFF & NAME-O-RAMA
13 pax including 3 FNGs. 1 planned FNG and 2 head locks during the workout , thanks to drifter
CIRCLE OF TRUST/BOM:
MOTIVATION! Are you motivated ? I think we all are or we all can get motivated. However, motivation only gets you to the starting line. After that , it’s up to you to follow through.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.