F3 Knoxville

Tag: Hydrant

Run fast. Carry heavy things. Do burpees

THE SCENE: Cool and sweaty all at the same time
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

tempo squats, wide merkins, ssh
THA-THANG:
Loooooooooooong a$$ Indian run to the church parking lot for a Dora beatdown.  100 merkins, 200 2 ct imperial squat walkers, 300 WW2’s but we didn’t get to many of those. Looooong Indian run back

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
10 HIMs got 1% better
CIRCLE OF TRUST/BOM:
Motivation follows action. Not the reverse.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Miles 4 Maryville on Saturday. Show up and show out to encourage some sad clowns to come out into the gloom. Bumblebee also looking for help moving on Saturday

40 of Everything But One Truth

THE SCENE: 60’s, slightly damp, perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Run around the parking lot.

– Overhead claps x 40.

-LBC’s x 40 OYO.

– SSH x 40

THA-THANG:

Circle up. Today will be an all group workout. Number every CMU, and that is your order.

While one pax does 40 reps at the assigned stations, the rest of the pax will do as follows until the next man goes to the stations. The Q will call the exercise change:

  1. Goblet squats
  2. Curls
  3. Grave diggers
  4. Overhead press
  5. Goblet squats
  6. Flutter kicks
  7. Skull crushers
  8. Thrusters.

Station 1: Bobby Hurleys x 40.

Station 2: Thrusters x 40

Station 3: CMU Big boys x 40

Station 4: Thrusters again x 40 (this time for fun)

MARY:
We pushed right up until time.
COUNT-OFF & NAME-O-RAMA
7 HIMs showed up and put in work.
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 “13 g“Enter by the narrow gate. For the gate is wide and the way is easy1 that leads to destruction, and those who enter by it are many. 14 For the gate is narrow and hthe way is hard that leads to life, and ithose who find it are few.”

Reflecting on this verse in my daily Bible reading, I was struck by the “gate is narrow and those who find it are few.” Perhaps one reason it is hard to find is that there are so many truths being screamed at all of us, and all are said to be equally valid. The law of non-contradiction says that can’t be true. Living a personal “truth” that is not congruent with God’s absolute truth as revealed in the Bible will not lead to the good life now, eternal life, or flourishing. That only comes from not just embracing, but also submitting to the truth of our Lord. I know that isn’t a popular message today, but encouraging people to live their “truth” if their “truth” is harmful isn’t loving at all. It’s like letting at toddler play in the middle of Alcoa Highway because we are worried we might upset them. Sometimes we have to be the ones to tell a hard truth, even if that hard truth conversation is just one we have with ourselves. God’s truth should set us free. God’s truth leads us to redemption, instead of enslaving us to our own lusts. Praying for you men, and have a great rest of the week.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Nothing to heavy

THE SCENE: Cool, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Merkins, Sally song w goblet squats
THA-THANG:
Roll the dice, do tha thang. Stations included:

weighted step ups

decline merkins

Curls

skull crushers

heavy thrusters

crazy heavy bent rows

 

MARY:
Ab work
COUNT-OFF & NAME-O-RAMA
6 HIMs had a bucket of fun
CIRCLE OF TRUST/BOM:
Shared some Bob Goff. The man is a purveyor of joy and a big fan of Jesus. I recommend following on Instagram
MOLESKIN:
Jump in on the new region channel on slack
ANNOUNCEMENTS:

Woodshack Special

THE SCENE:  48 degrees, little chilly to start

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 tempo squats IC

10 tempo merkins IC

LBAC forward IC x15, reverse x15
THA-THANG:
Mosey with CMU to basketball goal area of grinder. Deck of cards placed and card drawn to reflect exercise to be done as below:

Spade: thruster

Diamond: burpee over CMU

Club: Iron mike 2CT

Heart: CMU goblet squat

1-5: run down and back correlating to number on card

6-10: exercises as above with each suit listed

Jack: 10 merkins

Queen: 15 merkins

King: 20 merkins

Ace: bear crawl across grinder, crawl bear back

Joker: Run to apex and back through playground

MARY:
CMU flutter kicks 4 CT x10

Hold iron cross LBAC x10

LBCs for time
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I continue to have a heart of thankfulness during this time reflecting on my birthday and past years. I’m thankful for those who took the time to invest and mentor me during various points and troubles in my life. Many people come to mind and even if they spent a short amount of time with me and their message has made a huge impact on me in reflection. I encourage all of us to use our time and resources to build up others even if it’s 5 minutes for coffee. You never know what that might mean to the person down the road. I’ve always felt unqualified and intimidated to have tough conversations with people but then I think of Paul in the Bible and his role in building up Timothy. Paul came from a past of murdering and persecution of Christians but in his new redeemed life he was able to build Gods kingdom and devote time to develop Timothy as a disciple. It goes to show that we can all lift each other up and mentor no matter our personal history or feelings of inadequacy at times.

MOLESKIN:
Take time to pour into people
ANNOUNCEMENTS:
Prayer time every week at Drifters house

Vote on new region name and/or suggest more names for discussion

Let’s move

THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins

cherry pickers 10

21s all on point
THA-THANG:

Thang 1- 20min

HR Merkin EMOM timer Dora mini- at apex towards pull up bars

every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop

CMU swings

Shine scraps

Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time

Thang 2 – 10

Core/Burpee kranken

5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps

-BBS

-Buprees

-Leg raises

-Burpees

-Superman’s

Thang 3

Mike Tyson

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

discipline is the engine that drives everything. Discipline is what shows up when you don’t want to

  • Simplicity is the foundation of Consistency

    Strong Routines are the framework of Consistency

    The Virtuous Leader focuses on

  • on bandwidth not perfection

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