F3 Knoxville

Tag: Kentucky

Boat’n & Canoe’n in the Rain

THE SCENE: SO WET & so much rain but 50 degress so it wasn’t bad at all
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to Pavillion at the back
  • Cherry Pickers (IC) 4 CT X 10
  • Moroccan Night Clubs X 10
  • Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC)
  • Tricep stretches (OYO)
  • Dips X 10 (OYO)

THA-THANG:

The Shed – Tabata Time (20 seconds of work & 10 seconds to rotate) 

  • AMRAP of Curls, Derkins, Burpees, squats, big boy sit-ups, overhead press
  • Rinse & Repeat X 3
  • AMRAP of Bentover rows, Dips, Bobby Hurleys (Chris Loftens), calf raises, LBCs, Tricep extension
  • Rinse & Repeat X 3

Loop

  • 10 merkins, 10 squats & 10 pullups at playground
  • Run to tennis court area
  • 10 CMU curls, 10 overhead presses, & 10 triceps extension
  • Rinse and repeat for 25 minutes

MARY:

  • Boat & Canoes led by Kentucky
  • Superman & Swimmer led by Kentucky
  • Flutter Kicks IC 4 CT X 20

COUNT-OFF & NAME-O-RAMA

8 HIMs – Abacus, Detention, Erector, Kentucky, Proton, Rocket, Rusty & Booster

CIRCLE OF TRUST/BOM:

“For All have sinned and fall short of the glory of God.” Romans 3:23

“For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.” Romans 6:23

“For God so loved the world, that he gave his only begotten Son, that whoever believeth in Him should not perish, but have everlasting life.” John 3:16

I’m terrible at remembering scripture.  Actually, I’m terrible at remembering anything unless it has to do with football recruiting.  My goal is to read the Bible AND try to remember scripture.  One reason is because I obviously need to remember the Word but secondly I think it’s so cool when someone rattles off scripture.  I’m actually jealous but this kind of jealous is better than being jealous if someone’s got an awesome car or something.

I truly want to learn AND remember so I will hopefully live my life better AND be able to better share my faith with my kids, friends, and complete strangers when called to do that.  I bought a scripture memory guide book and these three passages are the first three of the Top 144 the book recommends that all Christians memorize.

I know I’ll never remember everything but I certainly won’t if I don’t try!  Let’s encourage each other to continue to try everyday like it’s our last because it could be!

MOLESKIN:

Thank you Proton for EH-ing me into trying F3!  I’ve lost 50 pounds of fat, gained 20 pounds of muscle, made lifelong friends and became more focused on my faith!  Thank all of you for welcoming me in October of 2017 and for welcoming every other FNG who comes along!

ANNOUNCEMENTS:

  • Monthly Challenge – Burpees
  • Hardship Hill – May 18

F3niversary

THE SCENE: Wet, but not raining.  Mild.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
20 Baby Arm Circles Forward & Back
High Knees across parking lot, then mosey back.
Butt Kickers across parking lot, then mosey back.
High Skip across parking lot, then mosey back.
THA-THANG:
Mosey up the little hill, plank for the 6.
20 Merkins
Mosey down the Dragon’s tail. Stop half way for:
20 Merkins
20 BBS
20 Hello Dolly (4ct)
Mosey to end of the tail.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
Mosey to The Pavilon.
11s Table Rows and Box Jumps/Step ups
Wall sit for the 6 plus slooooow 10 count from 2 PAX.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
20 Dips
Mosey to the steps
25 Calf raises (4ct)
Mosey to far end of bottom parking lot
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
2 Laps of the Lot, with 3x intermediate sprints.
Mosey to the AO.
MARY:
Outta time. Sorry.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
It’s as near as dammit one year since I started coming to F3. I never saw myself as someone who set an alarm at 5:00 am, nevermind set a 5:00 am alarm to go workout, yet here I am. Thanks to my F3 brothers for getting me out of bed. For making me accountable and getting me better. Thanks for the 2F lunches and the 3F events. Mostly, thanks for the early morning fellowship.  Here’s to another 12 months.
MOLESKIN:
ANNOUNCEMENTS:

Fight the Good Fight

THE SCENE: 52 degrees and a bit cloudy. Perfect February weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct

12 Seal Claps on 4ct, 10 Cherry Pickers on 4ct, 10 Tempo Squat, 10 Monkey Humpers on 4ct
THA-THANG:
Grab a battle buddy and a CMU, head to baby hill by AO

Bottom of hill is 200 CMU curls, 150 CMU chest press, 100 CMU squats. While one partner does reps the other runs to top of hill (4 burpees) then back down to relieve buddy.

 

When done, mosey to top of dragon tail hill and preform 2 reps at every light pole to cross walk then run back to top.  Exercises consisted of Bobby Hurley’s, Big Boys, and Plank Jacks

MARY:
Put the CMU’s back where they belong and finish up with 20 R and 20 L side planks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ready 1 Timothy 6:11-12

But you, man of God, flee from all this, and pursue righteousness, godliness, faith, love, endurance, and gentleness.  Fight the good fight of the faith.

What does it look like to fight the good fight?  We are either fully devoted soldiers for Christ or we are choosing the things of this world.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2 For Tuesday

THE SCENE: Cloudy and chilly around 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up consisted of 25 SSH, Cherry Pickers x10, Baby Arm Circles F and B with overhead clap x10 on 4ct, finish with Windmills x10
THA-THANG:

Mosey from AO to stop sign down from Asylum 15 4ct Mtn Climbers regroup and Mosey to base of Everest…

Exercises of day Merkins, 4ct Flutters, Squats, and Dry Docks

25 reps of each exercise at bottom of Everst, travel up with 25 reps at top…Rinse and repeat.

10 count after 2nd trip up Everest and reps complete mosey back to stop sign for 15 4ct Mtn Climbers

Mosey to Top of Dragons Tail…12 light poles total…Light Pole 1- 10 merkins Light Pole 2 10 4ct flutters.  So on until each is completed 3 x’s

Mosey back to AO line up on baseline.  Lunge down jog back.  Next time down bear crawl with push up at every parking space line.

Circle Up

MARY:
Finish up with abs 25 4ct American Hammers, 25 4ct Freddy Mercury, Side Crunch L and Side Crunch R x10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mostly God whispers he doesn’t yell.  If we want to know what he’s saying to us he uses his word more than anything else.

James 1:5

If you need wisdom, ask our generous God, and he will give it to you.  He will not rebuke you for asking.
MOLESKIN:
I
ANNOUNCEMENTS:

The Fabio

THE SCENE:25 and chilly

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Imperial squat walkers x10
  • Baby Arm circles forward x 10
  • Baby Arm circles backward x 10
  • Hand claps x10

THA-THANG:

  • Stop 1 – 5 Block-ees
  • Run to stop 2 and do 5 curls and 5 rows
  • Stop 2 – add 10 Hand Release Mericans (decline or incline)
  • Run to stop 2 and do 5 curls and 5 rows
  • Reverse up cardiac and do 5 curls and 5 rows at frist turn
  • Run to stop 3, 5 curls and 5 rows
  • Stop 3 – add 10 CMU squat press
  • Ruto to stop 4, 5 curls and 5 rows
  • Stop 4 – add 20 CMU flutter kicks (4 count)
  • Run to stop 5, 5 curls and 5 rows
  • Stop 5 – add 25 Bunny hops
  • Run to stop 6, 5 curls and 5 rows
  • Stop 6 – remove blockees
  • Stop 7 – remove Mericans
  • Stop 8 – remove squat press
  • Stop 9 – remove flutter kicks
  • Stop 10 – Finish with 25 bunny hops
Totals:
2 kilometers (sorry Kentucky tracked the distance)
25 Block-ees
50 Hand release Mericans
55 CMU Squat press
100 CMU flutter kicks
150 Bunny hops
35ish CMU Curls and Rows
Roxanne
Hold Al gore, when your hear Roxanne drop and do a Merican, when you hear red light do a “squat jump”
@Carney “Roxanne” is uttered 27 times and the words “Red Light” are uttered 26 times

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

“Integrity”
When faced with a difficult situation ask what is the right thing to do, then do it regardless of the consequences.
The godly walk with integrity; blessed are their children who follow them. Proverbs 20:7
Joyful are people of integrity, who follow the instructions of the LORD. Psalm 119:1
Special Thanks to Fabio who delivered 30 CMU’s to the Asylum