F3 Knoxville

Tag: Frenchie

The Playlist on Shuffle

THE SCENE:
60°F, it’s not raining, but the ground is very wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x25 (IC)
• Inch Worm Merkins x20 (OYO)
• Imperial Squat Walkers x20 (IC)
• Plank
○ Hand and leg up
○ Switch to other side

THA-THANG:
Mosey to the Baseball Dugouts
Pull-ups 3 sets of 10, mosey around the concession stand between each set

Mosey to the open air Chapel
Flowers by Moby: Push-up Challenge
“Green Sally Up”= move to standard plank
“Green Sally Down” = move to 6″ plank
Get Up Offa That Thing by James Brown: Leg lifts
Start by holding legs 6″ off the ground
“Get Up Offa That Thing” = Lift the legs up to 90° and then bring them back down

Mosey to upper parking lot

The Kraken
The 8 cones are setup in a circle. Spread out among them. Complete exercise at that cone and run around all the cones to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop, twice.
• Cone 1 – Merkins x20
• Cone 2 – Squats x20
• Cone 3 – SSH x20
• Cone 4 – Jump Squats x20
• Cone 5 – 4ct Shoulder Taps x20
• Cone 6 – Lunges x20 (each leg)
• Cone 7 – Dry Docks x20
• Cone 8 – Smurf Jacks x20

COUNT-OFF & NAME-O-RAMA
6 , Waffle House, Frenchie, Crab Legs, Music City, Gibbler, Archie (QIC)
CIRCLE OF TRUST/BOM:
The struggle with Pride is real. It can cause us to react to others negatively because we are comparing ourselves. We are competing with those around us.

“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life

MOLESKIN:
I’m enjoying the addition of music to the workouts. It makes it a little more fun and helps me be more energetic. The guys did a great job today!

ANNOUNCEMENTS:
The 2nd F event at Abridged Beer Company is tonight at 6:30pm. See you there!

It’s Raining HIMs!!!!

THE SCENE: 40 degrees with a chance of rain

F3 WELCOME & DISCLAIMER

Phiffer and Zygote got 15 HIMs ready to tackle the day!

WARM-O-RAMA:
Side Straddle Hops x 25 IC

THA-THANG:

11’s at the stage  ( Derkins & Rows )

8 to 1’s in the 11th Street Garage

  • Catalina Wine Mixers
  • WW2 Sit-ups
  • Sumo Squats
  • Flutter Kicks

Abs to finish

COUNT-OFF & NAME-O-RAMA
15 HIMs accounted for at the big ball this morning.
CIRCLE OF TRUST/BOM:
Matthew 6: 1-18
MOLESKIN:
The PAX kicked some serious butt this morning and got better together! Way to go guys!

Alternate Route 66

THE SCENE: Chilly and damp 28
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC
THA-THANG:
Mosey to the Boats for A Modified Route 66.  15 lights total around base of hill.  At each light increase number of rep by 1.

First 9 lights, Merkins

Stop at Fuel tanks for 25 BBS

Next 6 lights, Burpees

At Matterhorn

Start at 2 reps and each trip up the Matterhorn increase reps by 2.  Repeat trips up Matterhorn until getting 10 reps of each exercise. 2 Merkins + 2 Ratchet squats

Back to Route 66 going the opposite direction.

6 lights, 2 Squats increase reps by 2 at each light

At Fuel Tanks 25 BBS

Mosey to lower stairs.  10 werkins, run up stairs to top of hill at restaurant, 10 werkins

Indian Run back to AO

MARY:
Ring of Fire Merkins starting at 5 reps, increasing by 5 each round up to 15 reps

American Hammers (Crawdad)

Flutter Kicks (Tank)

Wide flutter kicks, ask Bartman for his name of these (Bartman)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we pray to God, we need to remember to be humble in our prayers and ask that His will be done.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP

Wesley house this Sunday rain or shine.   Be in the gym if it is raining

A Love-Hate Relationship

THE SCENE: Perfect. 33 degrees, very little wind. Dark and crisp, time to work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30 IC 4 CT
Cherry Picker x 10 IC 4CT
Merkins x 15 IC 4 CT

THA-THANG:
Mosey to the amphitheater for 11s
Derkins on the stage and Rows at the top

Mosey to Walnut Street (with a hill sprint en route) for a little Love-Hate Relationship building
Starting at the bottom of Walnut we worked our way up to a full sprint all the way up

  • Sprint up to the parking garage entrance, 30 LBCs, mosey to the bottom, regroup
  • Sprint to Hill Ave, 30 LBCs, 20 merkins, mosey to the bottom, regroup
  • Sprint all the way to the church, 30 LBCs, 20 merkins, and 10 burpees, regroup

Slow mosey back towards the AO with Plunger lunges across the catwalk over Henley
Stop under the Clinch overpass in the park, take a seat on the wall
2 sets of wall sits, the first one longer than the last while I regale the men with stories of foolish youth (that got me a name like Frenchie).

MARY:
Modified Gas Pumpers x 15 IC 4CT
Leg lift hold and some Hello Dollies
Boat Canoe

COUNT-OFF & NAME-O-RAMA
16 PAX this morning got some good work done, including 1 FNG, welcome Old Spice! (Ben Cox)

CIRCLE OF TRUST/BOM:
Romans 8:18-30 makes clear:
The world is broken, humanity is broken. We should not be dumbfounded by suffering in this world.
We also need to be careful not to minimize the suffering of others. The encouragement we should give to others is that there is a day coming when their suffering will end! NOT that their suffering is illegitimate or self-inflicted.
Rather we must remember that this PRESENT and REAL suffering pales in comparison to the future glory we will experience with Christ.
But what about today? Here, now?
There are times when I don’t know what to pray. I don’t know what to say. In those moments, when I don’t know what to pray, when I’m heart broken and don’t understand. When I don’t know what to say to God, the SPIRIT himself intercedes for me.
God does not want to minimize our struggles. He’s reminding us that He draws near to us, that His Spirit is with us and comforts us at all times.

MOLESKIN:
My first time leading at Big Ball, what a place!

Pfeiffer and Abort, a couple of inspiring HIMs there. Rucking beforehand, and chewing up and spitting out everything a Q can dish out. Good work men.

As always, it’s an honor and a privilege to lead a workout.

ANNOUNCEMENTS:
The Maryville CSAUP event is coming up on the 24th, and the re-scheduled event at Wesley House is this Sunday, February 11th, from 2-3pm.

Reverse Rt 66 Challenge

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

  • Burpees
  • Merkins
  • Star Jacks
  • Big Boys
  • Dry Docks
  • 4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA 
31 PAX including one FNG: Kyle Baisley email: [email protected]
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None