F3 Knoxville

Tag: Hydrant

Drifter’s Minute to Win it

THE SCENE: Another lovely mid 50s morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual. SSH, Mobility Leg thingies, Tempo Merkins, Arm Circles, Soccer Warmup lap

THA-THANG:
Tabata! 60 on, 5 sec rest. 30 different exercises

  • Calf Raises
  • High Knees
  • Zombie Kicks
  • Donkey Kicks (those sucked!)
  • Merkins
  • Bear Pose Hold
  • Mountain Climbers
  • Superman Hold
  • WW2
  • SSH
  • Butt Kicks
  • Smerf Jacks
  • Leg Lifts (on your 6)
  • One leg up merkins (alternate leg every 5 reps)
  • Inch Worms
  • Apollo Ono
  • Squats
  • Australian Snow Angels
  • Fire Hydrants
  • Single leg dead lifts
  • Single leg Bridge Lifts
  • American Hammers
  • Burpees
  • Calf Raises, toes in
  • Wide Merkins
  • Hold Plank
  • Good Mornings
  • Freddie Murcury
  • Gorilla Humpers
  • Hold Table Top

MARY:
scissor kicks, Table top stretch things, Peter Parkers, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
Been in a bit of a hectic time in my life. It can feel like I can’t devote much time to any one thing. I want to encourage you, that just like today, if you even only have one minute to do something worth doing, then give it your all for that one minute. It will have an impact, at least on you. So whatever you find yourself doing this week, put your heart and soul into it. It goes along with that old adage of “love the journey, not the destination”. Well, I feel I’m learning to love the work and not just the finished result. Hope you guys can have that same mentality this week. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5

Crawling with Friends

One comment

THE SCENE: 55 degrees of perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry pickers x 7

Tempo Squats x 10.
THA-THANG:
Simple Dora today. One pax bear crawls to the halfway point cones, then sprints to the end and does 20 LBC’s. Spring back to the halfway point, and then reverse lunge to the line where the other pax are working.

Exercises were as follows and yes, some did make it back to thrusters.

  • Thrusters x 100.
  • Curls x 200.
  • Goblet squats x 300.

MARY:
Just to make sure that KY’s thighs were okay, we did more goblet squats to Sally, and then OH press to Thunderstruck.

COUNT-OFF & NAME-O-RAMA
9 HIMs got better. Welcome Pitstop!
CIRCLE OF TRUST/BOM:
Proverbs 18:24 – “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.” There is an epidemic of male loneliness that exists all over this world. Many men have lots of acquaintances, but very few friends and that can be dangerous. I want you to notice that this loneliness and the importance of friendship is even portrayed in film, as well as the Scriptures. In two of my favorite westerns, Tombstone (which is the best) and Wyatt Earp, friendship is a powerful theme. In Wyatt Earp, Wyatt is having to sober Doc up quick. He knows that he is unpopular with many, but Doc tells Wyatt, “I know its not easy being my friend, but I will be there when you need me.” The truth is Doc made good on his promise. When Wyatt’s brothers were shot, Doc helped Wyatt pursue justice. In Tombstone, after a major gunfight, Creek Johnson asks Doc, “Why are you doing this anyway Doc, you ought to be in bed.” Doc was of course looking very sick at the moment, but responds “Wyatt Earp is my friend.” Creek Johnson retorts, “Hell, I’ve got lots of friends.” And with a sadness that should grip us, Doc replies, “I don’t.” I want to make three observations here. First, all of us need friends, and there is none better than the Lord Jesus Christ who died to save sinners. He knows every messed up detail of your life, but if you are wondering how good of a friend He is, just remember that He knew our shortcomings and yet died for believers anyway. That’s an impressive friend. Second, I want every man at F3 to know that I am here for y’all. Fellowship is not just some throw away term. The reason I get up early even though I hate it, and the reason I come and workout even though I suck at it and hate it, is because I know there will be men there to encourage me and that those same men need encouragement. Heck, if you got a problem, then I will do like Espy did for me one morning and we can pre-ruck and talk. I just want every man to know that I care, and I will listen. Don’t suffer alone men. We were created for community. We were created for friendship, a friendship forged on the anvil of shared suffering and pushing ourselves to be a little better than we were yesterday. F3 and the relationships and friendships I have made has changed my life for the better, and so to close, I just want to say thanks. God bless y’all, and if you need a friend, or if its been a while since you have come out to party in the gloom, then come back out. We all need friends and brothers. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bear Each Other’s Burdens

THE SCENE: Blustery winds. “Listening to the chorus of trees”

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 in cadence
  • Tempo Merkins x9 in cadence
  • Squats with CMU x 15
  • Mosey w/ block to apex and back to grinder

THA-THANG:
Carry each other’s burdens. DORA – PAX 1 completes workouts. PAX 2 Farmer’s carry blocks to end of grinder and back. If PAX 2 drops their blocks, PAX 1 must sprint to PAX 2 and carry blocks the rest of the way. PAX 2 does burpees as he waits. Eventually changed from Farmer’s carry to over head walk.

  • 100 Merkins
  • 200 WW IIs
  • 300 Squats with block (during the over head carries)

MARY:

  • Flutter kicks with block overhead x10 in cadence
  • Hello Dolly’s with block overhead x10 in cadence
  • LBC for 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:

Galatians 6:2 – Bear one another’s burdens and so fulfill the law of Christ.

The next step of growth in our lives is not what we do to perfect ourself, but how we look to another to help them. Paul says, “the whole of the law is summed up in one word – Love your neighbor as yourself.”

We also need to consider to ask for help, for we were intended to do life together, not individually. This will also give opportunities to other’s to fulfill this verse.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

2.0 workout from 10am-12pm at Bomb Shelter this coming Saturday.

Fire Brigade

THE SCENE: Sweatshirt weather until we warmed up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Neck rolls. Arm circles
THA-THANG:
Line up on grinder, squat and pass the bucket. Run to front of line w bucket pass it off and do a couple burpees. Did that the length of the grinder. Moved on to crumpet for 7’s bodybuilders and big boys.

MARY:
Fire brigade on the grinder again
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
https://churchotr.buzzsprout.com/1795172/11556872-october-23-2022-1-kings-1-part-3
MOLESKIN:
Bucket beatdowns will continue until the Q calendar is full 😎
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fun with Flags

THE SCENE: It was wonderful!  Not too hot, not too cold (once you started working).  Great balance.
F3 WELCOME & DISCLAIMER: Yeppers!
WARM-O-RAMA:
SSH IC x20, LBAC IC x10, Tempo Squats IC x10, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

  • Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
    • Round 1 = 25
    • Round 2 = 20
    • Round 3 = 15
    • Round 4 = 10
    • Round 5 = 5
  • Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
    • Round 1 = 20
    • Round 2 = 16
    • Round 3 = 12
    • Round 4 = 8
    • Round 5 = 4
  • Station 3 = Pull-ups, Merkins, Big Boy Sit-ups
    • Round 1 = 15
    • Round 2 = 12
    • Round 3 = 9
    • Round 4 = 6
    • Round 5 = 3
  • Station 4 = Box Jumps, Derkins, Dips
    • Round 1 = 10
    • Round 2 = 8
    • Round 3 = 6
    • Round 4 = 4
    • Round 5 = 2
  • Station 5 = Burpees, Squat Jumps, Lunges (2 count)
    • Round 1 = 5
    • Round 2 = 4
    • Round 3 = 3
    • Round 4 = 2
    • Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs).  Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Toad, Nailed It, Drifter, Hydrant, Espy, Grouch
CIRCLE OF TRUST/BOM:
Time is precious.  We have a limited amount in this life before we get to be with our Heavenly Father.  Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly.  Cherish every minute.  Spending time with strong male friends is just as important as spending time with your family.  It is okay to take time for yourself to recharge.  Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:

ANNOUNCEMENTS:

  • Brolympics coming up on 11/5.  Check Slack for sign-up sheet.
  • 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30.  Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
  • November work day at Cerebral Palsy Center in Knoxville.  Date TBD.