F3 Knoxville

Tag: Gibbler

100% Dry Beatdown.

THE SCENE: Warm-ish/light rain
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. 

My name is Steam & I’ll be your Q this morning
I am not a professional
You are here on your own volition
Which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so BUT
Push yourself and those around you


WARM-O-RAMA:

  1. Side-Straddle Hop (SSH): 10 x 4 in cadence
  2. Flutter Kick: 10 x 4 in cadence
  3. SSH: 15 x 4 in cadence
  4. Little Baby Crunch: 10 x 4 in cadence
  5. SSH: 20 x 4 in cadence
  6. Merkin: 10 x 4 in cadence

THA-THANG:

Steam & Frank identified the 2 options for PAX

Steam: Cardio intensive workout \\ Frank: Core intensive workout

Steam’s Group

  • Mosey to Rock Pile @ Asylum Building
    • Every stop sign = 10 merkins on your own (1 count)
  • 12s @ Rock Pile
    • TOP (Rock Pile) = Rock Chest Presses
    • Bottom (Big ol Tree) = Burpees
    • 1 Rock Chest Press \\ 11 Burpees
  • Proton led PAX in squat circle until all recovered
  • American Indian style mosey back to AO
    • Every stop sign = 10 merkins on your own (1 count)
  • Last .25 mile –> sprint to the AO

Steam’s Group & Frank’s Group Link Back Up @ AO

  • Frank led core work for all PAX at AO (5 minutes)

COUNT-OFF & NAME-O-RAMA
PAX Count = 31

FNG = 1 —> Dreamer
CIRCLE OF TRUST/BOM:

” I see you” – Jim Branch/God
– I recently had the pleasure of hearing Jim Branch speak and he talked about how God sees us.
– He volunteers as a chaplain for one of the high school football teams in Knoxville and he would see that during practice, one of the seniors who was on the sidelines would call out to the players on the field when they did something good that went un-noticed.
– And he would yell – “I see you – okay, I see you” – letting them know that the efforts they were making were not unseen or un-noticed.
– He went on to talk about his son running track in high school and seeing the other kids run around the track and feeling the excitement for them but when HIS son came around, he saw him from a distance and kinda stood up on his feet because he saw him. He saw his son coming around the track and was filled with so much joy!
– That’s how God sees us. He sees you and is so delighted and overjoyed because you are His son. I love that we have a heavenly father that sees us like that
– This week I want to challenge all of us to see each other. I challenge you to see someone this week. Be that voice of affirmation – “I see you” And also understand how our heavenly father sees us.

ANNOUNCEMENTS:
Hardship Hill is coming up men! Show out to rep F3 Knoxville in F3’s first OCR event in Knox! Here is the link!

https://www.visitknoxville.com/event/hardship-hill-obstacle-course-race/8079/

A Little Variety

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

  • Kraken Burpees
  • Sweat Angels
  • Around-the-clock Merkins
  • Box Cutters holding rock in the air
  • Bobby Hurleys
  • Punch-up Merkins
  • Iron Mikes
  • Flutter Kicks holding rock in the air
  • Diamond Merkins
  • Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

  1. When I am focused on my own individual circumstances, I lose the ability to serve others.
  2. I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.

The Thin Yellow (and pink) Line

THE SCENE: A brisk Spring morning (32 degrees)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BOCs front and back

Cherry Pickers

Tempo Merkins

Tempo Squats

SSH (4ct x 100)
THA-THANG:
10 different workout stations along the thin yellow line at the AO lot. 45 seconds at each station….

  • Tempo Merkins
  • Alternating double lunge with narrow squat in between
  • Lateral hops
  • Flutter Kicks
  • Squats
  • SSH
  • Bicep Curls
  • BB situps
  • Shoulder Taps
  • LBCs
  • Sprint up hill and back  (Circuit x 3; Worked with battle buddy so no one was lonely)

Mosey to Pavillion

Alternating 1 min table rows / 1 min wall sit (x 3)

COUNT-OFF & NAME-O-RAMA
Music City, Bluebird, Kentucky, Archie, Gibbler, Cherry Picker, Ribbed, Pacman, Rainbow, SlimShady
CIRCLE OF TRUST/BOM:
Quick word regarding anxiety/fear.

Grace means courage. When God says “fear not” his aim is not that you would just calm down and experience a relative absence of fear. He doesn’t say “don’t be afraid, everything will turn out okay so you can relax.” Instead, He says, “Don’t be afraid, I am with you!” -David Powlison

Isiah 41:10

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

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

BLIMPS with a side of Aiken Legs

THE SCENE: warm and breezyF3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 baby arm circles (forward and backwards)
  • Michael Phelps
  • 15 tempo squats
  • 15 tempo merkins
  • 10 rockettes
  • 10 windmills
  • THA-THANG:
  • BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats
  • BLIMPS on way to soccer field and run 2 sprints
  • BLIMPS on way to steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 Iron Mikes
    • 20 squat jumps

BLIMPS to soccer field and run two sprints

Merkin, Squat, BBS and CDD suicide ladder
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rest – find time to rest.  Find time to recharge so you can lead your family, lead at work, and lead your friends well.  Don’t get burned out.  Whatever it is that recharges your batteries, go and do it.
MOLESKIN:

ANNOUNCEMENTS:
Find a team for Hardship Hill

Merkins and Big Boys with a side of Mosey

THE SCENE: Upper 40s and clear, i.e. perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25

CP x 10

BAC, forward and reverse x10

4 Sets of Merkins and BBS (IC), alternating between each.  Starting with 20 each, reducing by 5 till we hit the bottom.  Total of 50 for each exercise.  Remember this pattern.  It will be repeated.

THA-THANG:

  • Mosey from the AO to the Chapel
  • 4 sets of squats and 4ct flutter kicks OYO
  • Quick mosey up toward the rock pile
  • Stop on the way and rest with 4 sets of Merkins/BBS OYO
  • Go as hard as you can the rest of the way to the rock pile
  • Pick up a coupon, 4 sets of curls and presses, passing coupons to the left after each set.
  • Mosey back toward lower parking lot, see FiA in action and re-route to playground (don’t want to harsh their mellow)
  • At playground, 4 sets of box jumps and 4ct Hello Dollies.
  • Mosey to bottom of hill, Bernie up the hill with 5 burpees at the top
  • Back to AO

MARY:
4 more sets of Merkins/BBS just for good measure

Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When Martin Luther was asked what he would do if he knew tomorrow was the end. He responded that he would plant an apple tree.  How would I respond?  If I trust in God each day, I will have no reason to worry about what is in store for tomorrow. I pray I can trust God to provide that which I need.
MOLESKIN:

ANNOUNCEMENTS:
2nd F tonight at Abridged