F3 Knoxville

Tag: Fob

Why are we here?

THE SCENE: Partly Cloudy, 62°F, Feels like 63°F, Humidity 100%, Wind 1mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH
  • 20x Tempo Squat
  • 10x Each direction LBAC
  • Little of this, little of that

THA-THANG:

  • Ascending bear crawls 1 to 13 merkins at curbs
  • Mosey to gas station START POINT
    • 400 Meter run to the end and back
    • 3 Rounds Completed
      • 75 4ct Mountain Climbers
      • 75 Squats
      • 200 Meter to the end of the parking lot
      • 75 4ct Flutter Kicks
      • 75 4ct Overhead Arm Claps
    • 400 Meter run to the AO
  • AMRAP for time – Increase by 5 each round (3 Rounds completed)
    • 5 x Burpees
    • 5 x Gas pumps
    • 5 x 4-Count Shoulder taps
    • 5 x BBS
    • 5 x Merkins
    • 5 x SSH

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Why are you out here at 7am on a Saturday??
What is F3?
F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.
What are our 5 core principles?
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust
The F3 Credo is: Leave no man behind, and leave no man where you find him.
The credo doesn’t just apply to our workouts. How are you going to lead today?

MOLESKIN:

ANNOUNCEMENTS:

Simple Q

THE SCENE: Sultry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Overhead Clap x 40 IC

Windmill x 10 IC

8-Count x 10 IC
THA-THANG:
5 Rounds:

  • 20 Gas Pumps
  • 20 Push-ups
  • 1/4 mile run
  • 20 squats

As many rounds as possible:

  • Max effort push-ups
  • 50 flutter kicks (4 ct)
  • 25 mtn climbers (4 ct)
  • 25 Burpee
  • 50m sprint

MARY:
Mr. Wedgie’s 34th B-Day so as is the custom at Brickyard we celebrate with 8-counts. Only 24 since we “lit the candles” during the warmup.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God is not surprised by any of what is happening in our state, Country, or World. He is the same God who spoke to Moses and who sent his only Son to this Earth. He is the same God that tells the sun to rise and set each day.

Repeat this out loud: “Jesus is King and I am not”

No go and serve the King.
MOLESKIN:

ANNOUNCEMENTS:

Fields and Mountains

THE SCENE: A nice balmy morning in a high school parking lot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, SSHs, Imperial Squat Walkers, Arm Circles, and one or two quick yoga poses.

THA-THANG:
Insert information about the workout.

  • Mosied out to the football field because it’s open now to do some bear crawls out, lunge back with increasing distance.
  • Then mosied over to our favorite rock pile, bear crawling through the majestic grassy meadow on the way.
  • Picked a rocky friend from the pile.
  • Exercises with your rocky friend at the bottom of the hill were: Curls x30, Overhead press x30, tricep extensions x30, goblet squat x30. Up the hill after each exercise either bear crawl or bernie, rocky friend in tote optional.
  • Exercises at the top: 4ct MTN climbers x10, burpees x10, little baby crunches x40, supermans x20.
  • Lunge walk, around the building, back down to our favorite rock pile/your rocky friend.
  • Return rocky friend to our favorite rock pile and took a nice cool slowsie back to the AO.

MARY:
Around the clock pick-a-workout, mostly working on those summer abs
COUNT-OFF & NAME-O-RAMA

6 HIMs in attendance

CIRCLE OF TRUST/BOM:
Three things we are called to do as Christian men: Be good to each other (even when you don’t want to be), keep the Faith, do good things.

MOLESKIN:
Great fun, mumble chatter, and moderate griping were had by all.
ANNOUNCEMENTS:
Dr Feelgood is next up on Q

Quarter Mile Bucket O Fun

Damp and humid
F3 WELCOme & Disclaimer

Warmarama-  21’s, Cherry Pickers x 10 IC, Grady Corns x 50 IC, Annie’s x 10 B IC, Danny Do Legs (Annie’s using legs instead) x 10 B IC, lunges x 10
THA-THANG:
Mosey to Marathon station

  • Partner up and run, stopping every 1/4 mi doing 5 Burpees, 10 Merkins, 15 BBS.  On return to AO change to 5 Man makers, 10 Bobby Hurley’s and 15 Bonnie Blair’s.  This made the return run much slower as all our legs was achin’
  • Fast Bernie to AO
  • Mary:   Gas Pumps x 15 IC, crunchy crabs x 15 IC B, Flutter Kicks x 20 IC

COUNT-OFF & NAME-O-Rama-

11 HIMS : Mr. Wedgie, Fast-n-Easy, A-Rod, Fob, Herbie, Biohazard, Oscar, Soy Sauce, Dr. Feelgood, Natty, Simmons
CIRCLE OF TRUST/BOM:
Words of appreciation and kindness to others are often forgotten.  We must remember to show this appreciation to others for acts of kindness and influence.  In turn, be that influence on those where opportunity arises.  Don’t expect anything from it, just do it selflessly as Jesus taught

Moleskin:  prayers for Natty’s mom’s in grieveing the loss of her husband, for Soy Sauce as he works through some tough times and for Lifetouch, as well as Simmon’s associate pastor who is going through CA Rx.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS: