F3 Knoxville

Tag: La-Z-Boy

No One Actually “Enjoyed” This

THE SCENE: Clear and 60ish. 2 Pre-Rucked. 

F3 WELCOME & DISCLAIMER Done and Done

WARM-O-RAMA:

SSH IC x15

Tempo Squat IC x10

Arm Circles IC x 13

Tempo Merkins IC x10 

Cherry Pickers IC x5 

THA-THANG:

Mosey to Flagpole to play, “Find the Cardboard” 

1 burpee for every second it takes the PAX to find the workout (10 seconds = 10 burpees).

Carry the cardboard to the playground. 

  • 25 Smurf Jacks 
  • 15 Plank Jacks (4 ct)

Mosey to Tennis Courts 

THE MADNESS LADDER

4 Rounds, 1 lap at your own pace between rounds

  • 10 Merkins, 20 Flutter Kicks, 30 Squats 
  • 20 Merkins, 30 Flutter Kicks, 40 Squats 
  • 30 Merkins, 40 Flutter Kicks, 50 Squats 
  • 40 Merkins, 50 Flutter Kicks, 60 Squats 

Work your way back down the ladder 

MARY:

We spent our Mary time cheering Tweet-E on as he was the only HIM to go all the way UP and DOWN the Madness Ladder

COUNT-OFF & NAME-O-RAMA 

15 HIMs with 0 FNGs

CIRCLE OF TRUST/BOM:

With the gift of knowledge, we understand the meaning of God. The gift of knowledge is more than an accumulation of facts. Knowledge is often confused with both wisdom and understanding. Like wisdom, knowledge is the perfection of faith, but whereas wisdom gives us the desire to judge all things according to the truths of the Faith, knowledge is the actual ability to do so. Like counsel, it is aimed at our actions in this life. In a limited way, knowledge allows us to see the circumstances of our life the way that God sees them. Through this gift of the Holy Spirit, we can determine God’s purpose for our lives and live them accordingly.

Like wisdom, knowledge perfects the virtue of faith. The aims of knowledge and wisdom are different, however. Whereas wisdom helps us to penetrate divine truth and prepares us to judge all things according to that truth, knowledge gives us that ability to judge. The object of this gift is the whole spectrum of created things insofar as they lead one to God.”

ANNOUNCEMENTS:

Memorial Day Murph at Dog Pound. Monday, May 31st at 7 am. Come to complete, come to watch, come to cheer on. Equalizer 5:30 workout will still happen with PLENTY of time to get to Dog Pound for the Murph!

The Equalizer shirt is now live for pre-order at the F3 Store! I think we are just a couple away from 12.

Convergence at Big Ball originally scheduled for June 12th has been postponed due to an event downtown. WH workday is also postponed. 

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link

Watch your step

THE SCENE: 34 degrees and clear with a cool looking moon above
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

mosey to the woods for a little trail circuit around the 1mile Main line loop trail.

stopping to do calf raises on worthwhile roots, lunges up the big hill and squat walks down the steep hills. At each trail junction we did the following. 1) 5 burpees, 10 squats, 15 Merkins. 2) same but add 20 dry docks, 3) add 25 lunges. 4) add 30 SSH

We finished in the woods earlier than I thought so we did some sprints x4, side shuffles and karaokes in the parking lot to finish up.
MARY:
Flutter kicks and Freddy mercurys
COUNT-OFF & NAME-O-RAMA
14 pax attended
CIRCLE OF TRUST/BOM:
Stop complaining
MOLESKIN:
As we entered the woods I felt I needed to tell people to be very careful on roots etc and don’t fall or twist an ankle. I fell immediately after saying it. They didn’t know that I am secretly training to be a stuntman and I meant to do it. Once in the woods there was a little troll that led the way. His name was something I couldn’t understand so he said just refer to me as the nightman. So I followed him and he led us up to the top of the hill where he asked for a troll toll. I offered up one of the PAX and the Nightman was delighted. Frosty…not so much. We could hear Frost’s screams as we moseyed further into the woods….Or so we thought. Coming up behind us at a furious pace was Frosty with a smile on his face. He defeated the Troll and was now wearing the Trolls killer looking shoes. They were pointy and had golden tassels on them. As we stood there admiring the new shoes that Frosty acquired, Tweet-E unceremoniously climbed one of the trees and started jumping from tree to tree shouting “do you think I do Peter Parker‘s just for fun. It’s training you numbskulls! If you did them correctly like I do, you could do this as well”. Bowflex pulled out his backpack full of Bowflexes and boomeranged  one at Tweet-E in mid air. He fell to the ground and landed in a perfect Peter Parker position. “It must’ve been the Zen Evo that gave you this ability to land so swiftly” quipped Bowflex as he caught the returning Bowflex and placed it in his backpack.
“We must move on as there are scary things in these woods” said Junk as he grabbed a squirrel off a tree limb and ate him whole. “Yes, we must move on, I have brownies baking at home and I don’t want them to burn” said Aladdin. La-z-boy, Ribbed, and Medic moaned “B-r-o-w-n-I-e-s” in unison. As we continued on our journey Cavalier mentioned that he was hungry and picked up a mushroom from the forest floor. “I wouldn’t eat that!” said Mayberry. Cavalier ignored the warning and took a bite giving some to Turtle. They both immediately grew wings and flew away. Perplexed at what we just witnessed we reluctantly moved on. We had made it to the end of the trail and somehow Biscuits sneaked by us along the way and was standing there with a basket. It was blossoming with beautiful big buttered biscuits. Proton exclaimed, “that is a big ole biscuit and took a nap in the parking lot using the giant biscuit as a pillow taking a small bite once and a while in his sleep.
6:15 had approached us quickly so it was off to work or for some of the Pax. Others stayed behind to have what they thought was coffee. Why would they assume a black liquid stored in a coffee pot is coffee? That’s on them, not me.
I hope you enjoyed reading about our adventures this morning. Till next time…drink more Ovaltine.

ANNOUNCEMENTS:
None

March Madness

THE SCENE: Cool, clear, and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4 ct x 20
Merkins, 4 ct x 10
Windmills, 4 ct x 10
30s stretching
Cherry Pickers x 5

THA-THANG:
Mosey around to lower field stopping for merkins, bbs, and Bobbey Hurleys

  • 5x each
  • 10x each
  • 15x each

Count off in 2s. Shuttle run competition, 1s vs 2s. 3 rounds.
Winning team each round does 5 burpees
Losing team does 10

Mosey to outhouse
20 each easy ups, squats, 4ct American Hammer

Mosey back to AO with merkins, bbs, and Bobbey Hurleys

  • 15x each
  • 10x each
  • 5x each

Agility dribbling:
Serpentine through cones, around the last, and pass to next PAX in line.

Shooting practice: Around the world
Each PAX shoots from a cone. 3 reps if missed. 2 if made.
Merkins, iron mikes, bbs, dry docks, calf raises
Backward overhead toss from free throw line: 1 burpee if missed, 0 if made

Relocate to the Junkyard for Mary and Coffeeteria

MARY:
20 4ct hello dolly’s
20 4ct box cutters
Finish out with a round of Gotcha
COUNT-OFF & NAME-O-RAMA
7 in attendance
CIRCLE OF TRUST/BOM:
Be flexible and accommodating. We have to be ready and willing to adapt and change while standing firm in our faith. Christ and the disciples were always witnessing to diverse crowds. We are no different. We have to be willing to meet people where they are and change accordingly to maximize our effectiveness. Take today for example, we modified the Q and location to make sure we could include a PAX that was unable to post otherwise. Don’t be rigid and unmoving. Be flexible. Be accommodating. Meet people where they are. Share His love and joy.
MOLESKIN:

ANNOUNCEMENTS:
Collections for Street Hope

Escalator

THE SCENE: mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers

Cherry pickers
THA-THANG:
Everyone gets a cmu and take it to the backbone.  Get battle buddies.

Backbone is base.  Everytime you are at base do

25 curls, 25 oh press, 10 pull ups or hangs

Escaletor.  5 stations around base of hill.  Run to first station, do the exercise, run back to base.

next time,  run to cone 1 and complete exercise,  then run to 2 and complete the exercise then back to base.

proceed as escalator for all 5 cones.

Cone 1 close to sign at bottomofmatterhorn- 20 squats

Cone 2 at the boats- 20 merkins

cone 3 at corner- 20 BBD

cone 4 at  bottom of stairs- 20 Burpees

cone 5 at Dwayne the rock – 20 derkins

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Intent matters

THE SCENE: 34 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Everyone needs a coupon

A Burpee

A Blocky

Some of these some of those

cherry pickers

THA-THANG:
Insert information about the workout.

  • 4 stations with a partner AMRAP one partner does the exercise while the other runs up and back to the next station.
  • first station
    • Curls
    • OHP
    • Murder bunnies
  • Second station
    • lunges
    • Wojo Squats
    • Mountain Climbers
  • Third station
    • Burpee’s
    • man makers
    • Hand release merkins
  • Fouth station
    • Freddie mercury’s
    • V-ups
    • Pickle Pounders

MARY:
Live with Intention in our lives. A friend of mine is struggling with stage 4 cancer and now is paralyzed. He wants to live with intent for the remainder of his life. even if it’s short. Because this life it work laying aside for the glories that Christ. Live with Intent this week.
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!