Hamm – Page 5 – F3 Knoxville

Be a Light

August 1, 2020 Simmons

THE SCENE: A cool dry 70……NOT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toy Soliders, Sprinklers, OHC, Little of this and that, Hammy stretch,

THA-THANG:
Mosey to FB Field

Double Quarter #er with Cheese

25 Merkins then Bobby Hurleys
50 squats then CDD
75 MTN on the 4ct then ISW
100 SSH then Air Presses
Planks and Flutters till 6 was up
Burpee Dans – increase Burpees until 50 yard line then decrease to the goal line
Flutters and Sucky Sit-ups

MARY:
We did 41 HBD MM, then Australian Snow Angels followed by some side crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be a Light – listen to the words of the song Be a Light by Thomas Rhett

Charles Bronson founded Bronson, MO – change my mind

July 7, 2020 A-Rod

THE SCENE: Clear, humid 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Manly Arm Rotations x 10 IC EA ED

5 Burpees OYO
THA-THANG:
Charles Bronson: Complete the reps for each exercise run/sprint 100 yards, bear crawl 10 yards, run back to start and begin next exercise.

50 SSH
50 Push-ups
50 Burpees
50 LBCs
50 Jump Squats

Bojangles Biscuit w/Blueberries: 4 laps. Slow on turns and sprint straights. 10 burpees at end of each lap.

MARY:
10 Count Body Bags

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all love Santa. We love that he “brings” us gifts, but he is irrelevant for 10 months out of the year. We have a Saviour who is relevant 24/365 and the gifts have already been given, they just need to be claimed.
MOLESKIN:

ANNOUNCEMENTS:

Why are we here?

June 29, 2020 Herbie

THE SCENE: Partly Cloudy, 62°F, Feels like 63°F, Humidity 100%, Wind 1mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
20x Tempo Squat
10x Each direction LBAC
Little of this, little of that

THA-THANG:

Ascending bear crawls 1 to 13 merkins at curbs
Mosey to gas station START POINT
- 400 Meter run to the end and back
- 3 Rounds Completed
  - 75 4ct Mountain Climbers
  - 75 Squats
  - 200 Meter to the end of the parking lot
  - 75 4ct Flutter Kicks
  - 75 4ct Overhead Arm Claps
- 400 Meter run to the AO
AMRAP for time – Increase by 5 each round (3 Rounds completed)
- 5 x Burpees
- 5 x Gas pumps
- 5 x 4-Count Shoulder taps
- 5 x BBS
- 5 x Merkins
- 5 x SSH

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Why are you out here at 7am on a Saturday??

What is F3?

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

What are our 5 core principles?

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

The F3 Credo is: Leave no man behind, and leave no man where you find him.

The credo doesn’t just apply to our workouts. How are you going to lead today?

MOLESKIN:

ANNOUNCEMENTS:

Action

June 18, 2020 A-Rod

THE SCENE: Clear and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill x 10 IC

Manly Arm Rotations x 10 IC

Overhead Clap x 50 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Aiken Legs: x 4 Rounds

20 squat
20 box jumps
20 lunges (10 each leg)
20 split jacks (10 each leg)

F3 Individual Medley: Start with 5 reps and add one rep each round up to 10. Each round is 1:30. Time for each round does not change.

Burpee
BBS
2 ct Flutters
SSH

Squat/Lunge Thing: Split into two groups. Group 1 is 25 yards away and holding squat. Group 2 does four lunges/one squat until meeting Group 1. Then Group 2 will hold squat while Group 1 lunges/squats.

Round 1: Reglar squat
Round 2: Al Gore
Round 3: Sumo
Round 4: Narrow Squat

Growing Pains: 30 LBCs, 30 BBS in cadence

Proud Mary: Play Proud Mary by CCR. Do BBS until “Rolling” and switch to gas pumps. Then Flutters until “Rolling” and switch to gas pumps. Keep alternating between BBS and flutters until song is over. “Rolling” is always gas pumps.

MARY:
30 second superman

Fire Hydrants

Hello Dolly

Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read first two chapters of Mark. Notice the number of times the word “immediately” appears and why. We are called to immediately follow. Drop your nets and follow me. Jesus knew where He was going when he called the disciples and knows where he is going with each of us.
MOLESKIN:

ANNOUNCEMENTS:

Simple Q

June 9, 2020 A-Rod

THE SCENE: Sultry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Overhead Clap x 40 IC

Windmill x 10 IC

8-Count x 10 IC
THA-THANG:
5 Rounds:

20 Gas Pumps
20 Push-ups
1/4 mile run
20 squats

As many rounds as possible:

Max effort push-ups
50 flutter kicks (4 ct)
25 mtn climbers (4 ct)
25 Burpee
50m sprint

MARY:
Mr. Wedgie’s 34th B-Day so as is the custom at Brickyard we celebrate with 8-counts. Only 24 since we “lit the candles” during the warmup.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God is not surprised by any of what is happening in our state, Country, or World. He is the same God who spoke to Moses and who sent his only Son to this Earth. He is the same God that tells the sun to rise and set each day.

Repeat this out loud: “Jesus is King and I am not”

No go and serve the King.
MOLESKIN:

ANNOUNCEMENTS: