F3 Knoxville

Boise State Blue Dice

THE SCENE:  Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20; Mountain Man Pooper x10; Imperial Squat Walker x10; Mosey loop around parking lot with High Knees, Butt Kicks, Frankensteins, and Side Shuffles

THA-THANG:

Partner up, one partner did step ups while other did what the dice directed then switch

  • rolled Blue Dice to see which exercises
  • if rolled a 1   15 pull ups
  • 2  15 big boys
  • 3  15 explosion merkins
  • 4  15 flutter kicks (4-ct)
  • 5 run to the church sign
  • 6  25 Smurf Jacks

MARY:

PAX Roulette

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:  

Word – John 3:16   After a stroke in June of 2021, I couldn’t remember what John 3:16.   I read it for the first time post stroke and God used that verse to overwhelm me with His presence.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ropes and Bells

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill x 10 4ct, Cherry Pickers x 7 4ct, Tempo Squat x 10, Temp Merkin x 10, Imperial Squat Walker x10
THA-THANG:
E2MOM Ropes and Bells (End at Ropes and Broad Jump to Beginning)

At 30 minutes and at 38 minutes 2 min “Recovery” Run

Lane 1 Left

  • Rope Wave
  • Swing (30 lb Kettlebell)
  • CMU Row
  • Kettle Bell OH Lunge
  • Burpee

Lane 2 Right

  • Rope Outside Waves
  • Sandbag Goblet Squat
  • CMU Row
  • Kettle Bell OH Lunge Right
  • Burpee

MARY:
Ring of Fire- Hollow Hold with 20lb Ruck Plate Pass
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Loafers, Halfday, Smuggler, Shrimp Net, Pinnochio, Veep
CIRCLE OF TRUST/BOM:

I want to leave you guys with a simple mantra today.
Amor Fati
Latin phrase meaning : love of fate the welcoming of all life’s experiences as good

Basically, it didn’t happen to you, it happened for you. Make something of it!

“A fire turns everything into fuel and brightness.” — Marcus Aurelius

ANNOUNCEMENTS:
Saturday Clown car to cerebral palsy center workday.  Leaving at 5:30 am from the Arsenal (Waffle House on the Way?)

War games

THE SCENE: 67 and foggy
F3 WELCOME & DISCLAIMER

1. I am not a professional, this is a free, open to all men, volunteer, peer led work out. Held outside, rain or shine, heat or cold.

2. You are participating at your own risk

3. Know your limits and do the best you can


WARM-O-RAMA:

SSH, alarm clock and tie fighters

THA-THANG:

F3 card deck. 2 pax draw 1 card each and play war.  High card does the 2 cards worth of exercises while pax 2 runs approx 150 meters. Start paired up but thereafter the next 2 pax completed with exercise or run face off. 2 jokers in deck when drawn result in both doing exercises and both find the pull up bars for 10 each. 

MARY:

no time left

COUNT-OFF & NAME-O-RAMA
11 HIM’s including FNG Dreamer.

CIRCLE OF TRUST/BOM:
“So then, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath; for the wrath of man does not produce the righteousness of God.”
‭‭James‬ ‭1:19-20‬ ‭NKJV‬‬
https://bible.com/bible/114/jas.1.19-20.NKJV
MOLESKIN:

ANNOUNCEMENTS:

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Baseline Test – August 2022

THE SCENE: A beautiful morning

F3 WELCOME & DISCLAIMER

 

Given slowly to give time for Burnout to join us

WARM-O-RAMA:
Motivators from 7 to 1

THA-THANG:
Baseline Test for time:

50 Squats; 40 Hand Release Merkins; 30 BBSU; 20 Burpees; run from concession stand to loop and back

When you finished you picked up with someone still working until we all finished the run with the six.

AMRAP one minute then thirty second rest of the following exercises:

  • Curls
  • Skull Crushers
  • BBSU with Coupon
  • Chest Press
  • Goblet Squat
  • Blockees
  • Flutter Kicks with Coupon
  • Arm Circles
  • Alpos

MARY:
Boxcutters x15; LBCs for time

COUNT-OFF & NAME-O-RAMA

15 including FNG “Doodle” set up a baseline

CIRCLE OF TRUST/BOM:

“Be careful not to compare your insides to somebody else’s outsides.”

Slaughter, F3 Nation Nant’an

MOLESKIN:
Link to podcast: https://podcasts.apple.com/us/podcast/high-impact-man-podcast/id1614280185?i=1000574641696

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Together we can accomplish more.

THE SCENE: nice and clear morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Individual stretching.
THA-THANG:
Modified Murph workout.

.2 mile run, 10 pull-up, 20 push-ups, 30 squats. Do all three in a set 10 times to reach 2 miles, 100 pull-ups, 200 push-ups,  and 300 squats.

Work as a team to help entire group complete 1 full modified murph reps per person. ( We had 6 in the group so we completed enough reps to account for 6 modified murph workouts.)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God did not call us to go it alone. Jesus said he is the vine and we are the branches. Being branches means we are connected to Jesus but also connected to each other through Jesus.
MOLESKIN:
John 15:5
ANNOUNCEMENTS:
Run for hope resource center.