F3 Knoxville

Tag: Herbie

I think I’m going to puke

THE SCENE: 70, steamy, balmy, rain, sweaty, pretty much an F3 kinda day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

MAR’s

t-plank MAR’s

merkins

tempo squats

THA-THANG:
Brickyard Bear crawl descending starting @ 11.  Some of us understood the instructions, others just did a lot of merkins

mosey to back field

WRR

bear crawl the football field, merkins, BBS, burpees the 10s Bernie back after each rotation

last rotation was straight bear crawl the length of the field

MARY:
Flutters, Dollys, Superman

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Find the hidden message in the lords guidance.   It is easy to become upset with the current situation, but the lord will provide opportunities for you to take, but you have to call to him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Audible for Rain – Not Feeling it

THE SCENE: Mostly Cloudy, 70°F, Feels like 71°F, Humidity 100%, Wind 4mph from W – with a downpour right as we were going to start. Audible called and workout modified.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 20x Imperial Walkers IC
  • 10x Cherry Pickers IC
  • Little of this/that, some of these/those

THA-THANG:
Mosey to the start point. Modified due to heavy rain starting. Moved to pavilion.

B.O.M.B.S

50x Burpees
75x Overhead Claps IC
100x Merkins
125x BBS
150x Squats

MARY:

25x Flutter Kicks IC
5x Captain Thors
10x Pickle Pounders
15x LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jocko Willink

MOLESKIN:
Pray for Pool Boy’s mom, has a nagging cough after recent surgery.
ANNOUNCEMENTS:

Why are we here?

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:

Cards at the Quacken

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER – Welcome to F3, Fitness, Fellowship, and Faith.  I’m Duggar and I am not a professional.  You’re here because you decided to be here and you know your limitations.  Modify where necessary.  
WARM-O-RAMA:
A little baby arm circles, SSH’s, tempo squats and tempo merkins
THA-THANG:

Mosey to parking lot at Gresham for a little card game.

  • Hearts = run to stop sign and back
  • Diamonds = Diamond merkins
  • Clubs = 4 ct flutter kicks
  • Spades = squats
  • #2-9 = add 10 to the number for # of reps
  • #10 and face cards are 10 = add 10 to those making them 20 reps
  • Any Ace – 10 burpees

Then a few rounds of pattycake Merkins with a battle buddy.

Mosey back to parking lot close to where we parked for Mary
MARY:
Finished up with a couple of rounds of Ring of Fire (squats and Merkins)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A phrase stood out to me while reading Galatians chapter 1.  “Bear one another’s burdens”  We need to be ready to help one another during trials and troubles.  As we push each other each day let’s also be ready to pick up someone’s load who needs an extra hand.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Making The Most Of The Mundane

THE SCENE: Clear, mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Arm Circles x 15 forward and backward, Shoulder Taps x 15, Tempo Squats x 8, Imperial Walkers x 15, Cherry Pickers x 8
THA-THANG:
The workout was reverse suicides; 4 cones were laid out in the parking lot and each cone had an exercise assigned to it. 1st lap we’d run from one end of the lot to the farthest cone and do that exercise and run back. 2nd lap we’d do the same but add the 2nd cone on the way back. 3rd lap was same as before but added the 3rd cone, and same thing for the 4th lap and 4th cone. We did 3 rounds, which were broken up by Get Ups followed by hill sprints

  • Round 1: 1st cone – 10 American Hammers (4ct), 2nd cone – 15 Flutterkicks (4ct), 3rd cone – 20 BBS, 4th cone – 30 Oblique crunches (15 each side). Ended with 15 x Get Ups followed by a hill sprint
  • Round 2: 1st cone – 10 Squats, 2nd cone – 15 Box Cutters, 3rd cone – 20 Lunges (10 each leg), 4th cone – 20 180* Squat Jumps. Ended with 10 x Get Ups followed by a hill sprint
  • Round 3: 1st cone – 15 LBCs, 2nd cone – 15 Sumo Squats, 3rd cone – 15 Inch Worm Merkins, 4th cone – 15 Body Builders

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared about how things have felt incredibly mundane within my own life. All the days seem similar. There’s not much going on aside from working from home, which most of us know is an absolute blast. I shared this with my students not long ago how this reminded me of 1 Kings 19:11-13, which says ” 11 The Lord said, “Go out and stand on the mountain in the presence of the Lord, for the Lord is about to pass by.” Then a great and powerful wind tore the mountains apart and shattered the rocks before the Lord, but the Lord was not in the wind. After the wind there was an earthquake, but the Lord was not in the earthquake. 12 After the earthquake came a fire, but the Lord was not in the fire. And after the fire came a gentle whisper. 13 When Elijah heard it, he pulled his cloak over his face and went out and stood at the mouth of the cave. Then a voice said to him, “What are you doing here, Elijah?”. Seasons of routine and mundane days can actually have a lot of value, because they almost force us to be more willing and able to hear the Lord’s voice when it appears as a gentle whisper rather than a grand display of majesty or glory. So my encouragement to everyone, especially myself, was to be encouraged and view this season as an opportunity to train ourselves to be more aware of God’s presence.