F3 Knoxville

Tag: Guardrail

Lucky Circuit

THE SCENE: A crisp 22 degrees and a moon with a great smile!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats

THA-THANG:
Mosey to Tomo Poke for circuit workout stopping for 20x Merkins and 20x Flutter Kicks on the way. Perform below exercise for 45 seconds and then run the parking lot advancing to the next station:

  • Fighter Push Ups
  • 8 lb Sledge Hammer swings on the tire (hijacked from the Fitness Center and returned afterward)
  • Flutter kicks
  • Mountain Climbers
  • Squats
  • CMU Curls
  • Burpees
  • CMU Tris
  • Jump rope
  • Double CMU Rows
  • Run stairs

Mosey to JUCOMANARO. Divide into two groups for a Dora

  • Group 1 runs up the hill for 1 minute while Group 2 bear crawls up.
  • When Group 1 returns, we switch excercises and repeat.
  • Rinse and repeat 2 times.

Mosey back to the flag.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Prepared: the 4th pillar
The verse for this pillar is 2nd Timothy 4:2

“Preach the word of God. Be prepared, whether the time is favorable or not. Patiently correct, rebuke, and encourage your people with good teaching.”
—2nd Timothy 4:2

Personally I love this pillar! Don’t get ready, STAY ready!!

Someone asks about your faith, be ready to confess the love of Jesus. Something happens and messes up your plans, pivot and keep going!! Someone doesn’t show up to their Q. Own it, and lead the workout!

“Instead, you must worship Christ as Lord of your life. And if someone asks about your hope as a believer, always be ready to explain it.”
1 Peter 3:15

It goes on to say in verse 16, to do this in a gentle and respectful way… So let’s make sure we’re acting with Grace.

Thanksgiving is coming up and may of us are very blessed. Unfortunately the holidays aren’t happy for everyone. Remember to count your blessings, smile a lot: someone needs it, have patience, kindness, and grace: especially for those in the service indusrty. Be the light!

I have a lot of respect for you gentlemen. Being out here with you keeps me ready, mentally, physically, and spiritually. Thank you!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill, 4 Christmas Parades, 1 Christmas Party, and make sure to read Kick-Flip’s email!

Looking good in the neighborhood

THE SCENE: A chilly 26 degrees, but we warmed up soon enough

WARM-O-RAMA:

Quick jog
SSH
Windmill
Tempo Squats
Tempo Merkins
Baby Arm Circles

THA-THANG:

Mosey to JUCant Hill do the following at each light pole
15 Burpees
30 Freddy Mercurys
45 Merkins
60 Squats
In front of Anytime Fitness, we did SSH & Mt Climbers to entice others to join us in the gloom
Mosey to JUCOmanjaro
60 Squats
45 Merkins
30 Freddy Mercuries
15 Burpees
A little Mary at the top
Mosey to Maple Street parking lot, grabbed some guardrails to do Dips and Dirkens

MARY:
Had about 4 minutes of core

CIRCLE OF TRUST/BOM:
Mark 10:45
MOLESKIN:
Tremendous respect for the proactive nature of the group (demonstrated in working out in the gloom).  A call to service should be our heart’s cry – and glorifying God in our chosen vocation.

ANNOUNCEMENTS:
4 parades upcoming around Knoxville, great opportunity to spread the mission/vision of F3 and get more to join us in the gloom!

Up, Down, and Around

THE SCENE:

Few clouds, 39 Degrees and dry

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. SSH (x20), 5. Mountain Climbers – (40 on your own), 6. Toe Merkins (30 OYO)

THA-THANG:

Mosey to the coupon pile with 3 stops for Mary (Boxcutters, Freddie Mercury’s, Flutter kicks).

At the coupon pile, grab a CMU (for some exercises). Will start with 10 burpees and then run a lap around the Physical Plant building. Will lap after each exercise group, so after first lap you will do 20 OHP, lap, etc.

(10) Burpees

(20) OHP

(30) Curls

(40) SSH

(50) Squats

(40) second plank

(30) Tricep Press

(20) Merkins

(10) Upright Rows

Mosey back to COT with 3 stops for (Bear Crawls, Scissor kicks, Imperial Walkers)

COUNT-OFF & NAME-O-RAMA

19 HIMS including RUSH

CIRCLE OF TRUST/BOM:

Thankful to be back after a week + absence. I went to Nashville for a few days to visit my parents. Thought I had avoided the local school bug being gone but it turned out that I caught a case of the flu anyway. It was a very mild case but I did have fever on and off for two days. I worked from home and recovered over the weekend.

While away and as we move into a time of Thanksgiving, I thought about how fortunate I was to have a job that allowed me some flexibility while I was sick. I was thankful to have loving parents to visit, thankful for my kids, and my close friends here in Knoxville. I’m also thankful for the men continuing to lead and encourage here at F3.

1 Thessalonians 1:2-10

In 1st Thessalonians, Chapter 1, Paul is writing to the church there in Thessalonica and gives thanks to them for their work of faith, labor of love, and steadfastness of hope in times of great suffering and persecution. They became examples and encouragement for other Christians in the area and they did this with the “joy of the Holy Spirit”. Paul was thanking God for them. At the end of the chapter, Paul says “you turned to God from idols to serve the living and true God and to wait for his son from heaven, whom he raised from the dead, Jesus who delivers us from the wrath to come.”

In many ways, you guys today are encouraging others with how YOU lead and serve. And I want to thank God for each one of you. You are being an example and positive influence to me and those around you. That makes a difference and it deserves recognition. So take some time to think about that. Think about and be thankful for how God has chosen you to be his sons and how he has called you out to shine light. Remember that as sons we have already been delivered from the wrath to come. Take that reality into the upcoming holiday season. Keep your eyes on Him and you will not only be more thankful for his blessings, but you will also continue in your blessing of others.

Shamelessly Stealing Great Workouts!

THE SCENE: 28 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL into each other, SQUATS

THA-THANG:
• Mosey with the person in the back sprinting to the front to big parking lot
• This was originally done on a football field we improvised using cones and parking spaces.EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
Flutter kicks in cadence
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Respect: the 3rd pillar
The verse for this pillar is Matthew 7:12

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
Matthew 7:12

Provide Security

“Respect everyone, and love the family of believers, fear God, and respect the king.”
1 Peter 2:17

I have a lot of respect for you gentlemen. Not only for showing up and putting in the work, but how you live by example and practice what you preach.

I have so much respect for all of you. You challenge me during the workouts and then even more so afterwards. Commission does a fantastic job of this. He’s constantly giving back to the community. Kick Flip is another example. I mean when we were laid up with COVID he brought us board games and doughnuts. Let’s continue to challenge each other.

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

It looked good on paper – Juco

THE SCENE: Low sixties, heavy clouds and some misting
F3 WELCOME & DISCLAIMER

Standard disclaimer, no FNGs
WARM-O-RAMA:

SSH – 20 IC
Baby arm circles – IC, 10 up, 10 down
Rockettes – 10 IC
Cherry Pickers – 10 IC
Quick mosey to stop sign and back
Grady Corns – 34 IC

THA-THANG:

Mosey to large parking lot north of AO
Run to 4 stations – one station at each corner. Complete Exercise at each station
Lunge (2ct), Merkins, Iron Mike (1ct), American Hammer (2ct). Karaoke between stations 1-2 and 3-4, run between 2-3 and 4-1
5 rep, then 10 reps, then 25 reps.
20 sec rest
Repeat with second group of exercises
Imperial Walkers (2ct), Plank Jacks, Freddie Mercuries, Rocky Balboa. Bernie between stations 1-2 and 3-4, run between 2-3 and 4-1

Mosey north to building on corner

11’s – Dips on retaining wall, run around corner to retaining wall by picnic tables, Step ups.

Mosey Back to AO

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Holidays are Coming.  A few words to help prepare

Minimize the stress and maximize celebration of the season

  • Have a discussion with the M to set a budget
    • Plan for unexpected expenses
  • Don’t get caught up in the commercialization of the holidays – focus on family and Jesus.
  • My family will be traveling to our home town in Illinois for Thanksgiving. There are some tensions within the family recently and we are a bit anxious about the Thanksgiving get together
    • For family gatherings – if you family has historically had someone who causes tension, it’s likely this will continue. Be ready to deal with the situation and de escalate if necessary.

MOLESKIN:

ANNOUNCEMENTS: