F3 Knoxville

Tag: Grouch

Cindy Crawford

THE SCENE: Foggy and chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Mosey, Derricks, Mosey, Alternating Side-Squats, Mosey, Little Baby Arm Circles

THA-THANG:
CINDY CRAWFORD

AMRAP

  • 5 Pullups
  • 10 Merkins
  • 15 Air Squats
  • 20 LBCs
  • 25 Leg Raises

MARY:
Al Gore until time is called.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

James 1:26‭-‬27 NLT

Be careful what you say about others. Don’t judge or assume the worst. Give grace and the benefit of any doubt. God’s ways are not our ways and He may be working in ways you do not understand. Do your part, love others and leave the rest up to Him!

MOLESKIN:
A lively bunch with plenty of chatter that even Cindy Crawford couldn’t render speechless. Also, I have learned that being on Q is not my spiritual gift.

ANNOUNCEMENTS:

9/11 Memorial Stair climb at Asylum on 9/10 at 10am. Talk to @Steam for details.

Beer Mile and 2F event on 9/10 at 5pm. Talk to @Moses (Cody Self) for details.

Sign up for Iron PAX!

Be on the lookout for the September Q calendar coming soon. If you haven’t lead yet, then step up and step in the circle. If you haven’t lead in over a month, time to step back up and step in.

F4 at Food City. Wednesdays at 6AM. (Food, Fellowship, Faith at Food City) Currently reading Ephesians and Philippians.

Serpentine

THE SCENE:  Gorgeous weather.  High 60s, cool, not humid.  Great workout conditions.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10, Windmills x10, Hillbillies x10, Cherry Pickers x5, Little This, Little That, Michael Phelps, Mosey around the loop starting at the playground, heading towards Chapman Hwy, back down the main church entrance to the grinder
THA-THANG:

Stations set up in a S like pattern
1st station – Shoulder Tap 2-ct
Bear Crawl to next station – approximately 45 feet
2nd station – Squats
Lunge to next station – approximately 45 feet
3rd station – Crunchy Frog
Bernie to next station – approximately 45 feet
4th station – Merkins
Bear Crawl to next station – approximately 45 feet
5th station – Iron Mike 2-ct
Lunge to next station – approximately 45 feet
6th station – Plank Jacks
run back to 1st station in a loop; start over

Start with reps of 5, increase by 5 every round

When you get to 20, single count Iron Mike. When you get to 30, single count Shoulder Tap

Last 15 minutes: Dodgeball! If you can dodge a wrench, you can dodge a ball.

HANDS UP WHEN YOU ARE HIT TO INDICATE YOU ARE OUT
Hit a person clean, the hitee does 5 dips
If the person catches it, the thrower does 5 dips
If you are out and someone hits you, the thrower does 10 dips (the hitee only does the 5 dips)
If you hit someone in the head, the thrower does 15 dips
If you duck into the throw to get hit in the head, the hitee does 20 dips (stop dumb people)

MARY:
Nada!
COUNT-OFF & NAME-O-RAMA
PDA, Swanson, Pennies, Outhouse, Cow Patty, Grouch
CIRCLE OF TRUST/BOM:
Going to the Dad Camp the previous weekend reminded me of many things: 1) Time with your kids is precious and having fun with them is important even if there are meltdowns, 2) Time with other men is refreshing to the soul, 3) We were not meant to do this thing called life alone.

Ecclesiastes 4:9-10: Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

Take time to fellowship with other men, take time to BE with your families, take time to BE with your spouse.  I too often let other things in life occupy my time and while they are not bad, they do not refresh my spirit as much as these.

Killer B’s

THE SCENE: Not too bad. Still humid. Bright moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10, in cadence
  • Arm Circles x 9 one way, in cadence
  • Arm Circles x 9, the other way, in cadence
  • Cherry Pickers x 5, in cadence
  • Mosey through the park with a pause for 20 squats

THA-THANG:
Killer B’s (All workouts starting with the letter B!)

  • Start with 20 Bobby Hurleys
  • Bear Crawl to middle cone
  • 10 Bent-Over Rows
  • Bernie the last cone
  • 20 Big Boy Sit Ups
  • Broad Jump back to middle cone
  • 10 Blockees
  • Bernie back to first cone
  • Repeat
  • Eventually modified with Merkins (or Bmerkins) and Lunges (or Blunges) at certain stations

MARY:

Celebrated Espy with 41 LBCs and 41 Merkins (Espys request)

Toad offered 20 squats

Finished with 30 second Al Gore
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Selah – Intentional pause and reflect

Psalm 68:19 – Blessed be the Lord, who daily bears us up; God is our salvation. Selah
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tri Thang

THE SCENE: Dew in the ground crisp in the air. Also humid because it’s still summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • cherry pickers
  • Good mornings
  • Shoulder taps
  • Rev lung and reach over
  • Grioners

THAG Thang

Thang 1- 6 min or till pax gets to end of PL

Smokey Mountain meltdown

Pax lines up

  • 2 iron mikes
  • Broad jump
  • 2 HR merkins
  • Broad jump
  • Repeat till time or distance covered – HR merkins till the 6 finishes

Thang 2- 20 min

Murder bunny madness

Pax lines up with block

every round starts with 25 curls

-murder bunny to first cone

-2 blockies, 5 Swings

-murder bunny to 2nd cone

-2 blockies, 5 thrusters

  • murder bunny to 3rd cone

-2 blockies, 5 block burpee jump over

  • murder bunny to last cone

Run one lap and come back to block

25 curls

Move back through cones increasing reps on Non blockie exercise by 5 reps

Thang 3- wind sprints with EMOM timer. Started at bottom of incline parking lot. Start with 2 parking spots. Rest till timer goes off. Increase parking spot by 1 each round. We got to 7

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is an amazing organization and we’re are doing incredible things for men and our community. However don’t let F3 and our commitment to it affect our commitment to our most important relationship, the relationship with our M. Keep that relationship forward in your life and identity when you need to sacrifice other commitments to put the time need keep the relationship with our M strong.
MOLESKIN:
ANNOUNCEMENTS:
Race 8/20 MensMeat fellowship 8/20

see Rep Sleepys Slack announcement updates

Prepare for the daily battle

THE SCENE: clear beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm stretched, cherry pickers, smurf Jack’s ×10.
THA-THANG:
Partner workout. One partner works through CMU workout while the other does a 50 yard run and does 5 burpees, 20 merkins, or 20 big boys and runs back. Once the runner gets back they tag out and the other partner does the run. Alternate until time called.

With CMU

  • 200 bent over rows
  • 150 curls
  • 125 Atlas (1 count)
  • 100 big boys with cmu on chest
  • 75 skull crushers
  • 50 pull through marking
  • 25 blockies

If team finishes, start over until time is called.
MARY:
Stretches, LBCs for time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all face challenges daily. It’s not if we will, it’s when. Knowing that, we need to intentionally prepare for each day in a way that is God honoring.
MOLESKIN:
Ephesians 6: 10-13
ANNOUNCEMENTS:
Race for Hope on August 20th. Contact Shenanigans for details.  Men’s dinner on August 20th. Contact rep Sleepy for details.