F3 Knoxville

Tag: La-Z-Boy

ELEVENSIES

THE SCENE 66 and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x 11 IC
Power T toe touches x11 IC
Sumo Squats x11 IC
Oblique Claps x 11 IC
LBACs x11 IC

Mosey to the trail of tears

ELEVENSIES
11 circuits
Power T LBCs
Run the field
Dry docks
Run Back

Mosey to the coupon pile

11 curls
11 presses
11 dips
11 times

COT
Count-a-rama and Name-a-rama

BOM
I was in the stadium two years ago that the first checkerboard game one Florida looks so awful against Tennessee. I was into thousands and thousands of fans screen their lungs out for 3 1/2 quarters. It was deafening and, frankly, impressive. Even as a Gator fan I was proud of these fans pouring their hearts out for their team. I wanted so desperately for their team to win and were excited to the point of near madness at the possibility of winning after losing 9 straight.

Then, the fourth quarter came and Jalon Tabor had a strip sack, recovered the fumble and a touchdown was scored by a back up quarterback in the ensuing drive.

The place went silent as the grave. All of those screaming fans didn’t make a sound. I was stunned. How can so many people, so excited and so sold out, have lost faith so quickly. I realized later in that stadium there were many, many fans but very few believers. Everyone hoped they would win, but they truly believed they could not. Even though we were still losing my relaxed. I knew that the fans didn’t believe they could win and therefore the boys on the field would believe the same. It actually saddened me.

This morning, I talked to the man about not being fans but rather being believers. In family, as we lead our teams at work, and most importantly with God. Belief is not simply hoping. Belief = faith + action. Be a believer, not just a fan

MOLESKIN
I laid the gator talk on the thick today…trying to get a rise out of the PAX. The men handled it well, there was good mumble chatter and excellent intensity. They worked their tails off and we had a great time together. Looking forward to the game this weekend.

Mosey with Mayberry

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees
Imperial Walkers
Merkins

MOSEY w/ Mayberry
50 tuck jumps
50 mtn climbers
50 lunges up the hill
50 pull ups
50 squats
50 LBCs
50 burpees

THE RANGE
10 Merkins
1 forward roll (add one each round)
Aimed in duck walk
5 celebration jumps
x5

SWAT guys get the girls
50 bicep curls
50 tri extensions
50 Merkins
50 Single leg deadlifts

AO Abs
20 bicycles
20 pickle pounders
20 BBS
20 Russian twists (4ct)

COT
Count-o-rama / Name-o-rama

BOM
My man Frosty, put it on my heart to talk about something we don’t do.  Something that even when we set out to do it we sometimes call an abort or chicken out at the last minute.  My fellow Christians and I are called to witness, or go out and spread the word about our Savior to others.  How quickly we talk about F3, invite other men to F3, wear F3 shirts, post on the F3 site or even post in on our F3 GroupMe, FaceBook, Instagram or whatever, but how often we fail to go out and teach others about Jesus.  Whether it be for societal reasons, or our own personal fears.  (I know I struggle with feeling that I will say the wrong thing and scare people off. ) However, what we need to know is that when we speak about Jesus, He will give us the words he wants us to speak.  He will work in us, through us, and use us to spread His message.

Mark 16:15-16
“He said to them, “Go into all the world and preach the gospel to all creation. Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.”

I don’t want our brothers, F3 or otherwise to be condemned.

MOLESKIN
21 men showed up to go on a Mosey with me today.  I tried to make it challenging, and contrary to the mumblechatter I was NOT trying to have anyone splash merlot. I also wanted to push some of the PAX to try things.  If we go into a challenge thinking we won’t succeed, guess what? we won’t succeed.  When you come around the corner and you see “Burpees 50” or “Pull-ups 50” written on the ground, how do you get better if you don’t try?  I am proud to say that everyone in this PAX tried.  No one gave up and quit, everyone kept moving and working hard.  I give it to the PAX that they went on a Mosey with me and never gave up.

Also “Nice roll Hondo” to my man Junk.

Road trippin’ with Lou Lou

THE SCENE 68 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Forward LBAC x 15 IC
Reverse LBAC x 15 IC
Interval SSH x 10 IC (2 rds)

Choose a rock and then mosey to parking lot

Route 66
Weighted Squats
Curl to Overhead Press

Mosey to Pavilion

Cindy’s Step Cousin Lou Lou
10 min. AMRAP:
Pull-ups x 5
Merkins  x 15
Squats   x 20

Mosey back to AO, return rocks.

MARY
Toe touches              x20 IC (each side)
Mountain Climbers   x15 IC
Plank Jacks              x15 IC

COP
Number Off and Name-O-Rama

BOM
Substance abuse is an epidemic in our country, and especially our region. Do not stand idle while your friends and/or family struggle with this burden. Rather, use every interaction as an opportunity to reach out and be a leader and an example to those around. Don’t leave anyone behind, and don’t leave them where you found them.

99 Problems…

THE SCENE 64 degrees, dark and cool!

F3 Welcome & Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                        ICx10
Baby Arm Circle         ICx11
Reverse Arm Circle    ICx11
Side arm stretch
Huggers
Merkins                      ICx10

PAX moseyed from the AO down thru the playground parking lot.  Stopped by the coupon pile on the way back to the AO to commence the workout.

99 Problems
99 repetitions of the following exercises:
– Merkins
– Squats
– Coupon curls
– LBC’s
– Star Jacks
– Overhead press (w/coupons)
– Squats

In-between each set was a run from the AO through the playground parking lot- returning to the AO.

Upon completion, PAX did a four-corner set of exercises around the parking lot.  Lunging to one corner (10 merkins), backward shuttle run to the next corner (10 merkins), lunges to the next corner (10 merkins) and shuttle run to the final corner (10 merkins).

Merkin Ring of Fire
PAX completed a Merkin Ring of Fire, starting at 5 merkins.

MARY
American Hammer    (Mayberry)
Hello Dolly                  (Roadshow)
Freddie Mercury       (P-nut)
ATM’s                         (Cap’n Crunch)

COT
Number Off and Name-O-Rama

BOM
P-nut reflected on the origin of Labor Day and discussed that when it comes to doing the work of the Lord- our work is never done.  We can find rest, peace and comfort in Jesus, however.  Matthew 11:28
P-nut then prayed us out- including a prayer request for our marriages.

MOLESKIN
P-nut was a little anxious about attendance on this Labor Day (lots of temptation to fartsack), but was pleasantly surprised to see all the headlights descending upon the AO.  Great effort by all the PAX.

Merkin Merkin Merkin!!

THE SCENE 60s and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x10 (IC)
Chinooks x 21 (IC)
Merkins x21 (IC)
Arm Circles Forward x10 (IC) & Backward x10(IC)
CMU Burpees x 10 (OYO)

Pick a Battle Buddy
Mosey to Mini Everest with CMU above head

11s
11s at Mini Everest
Diamond Merkins at BottomMerkins at Top

Dora
50 CMU Burpees
100 curl / press
200 Merkins
Audible due to time

Mosey back to start

MARY
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 OYI
Hold feet 6 inches off ground
Merkins x 20 OYO
LBC x 20 IC

COT

Count off and Name-o-Rama

BOM
“Dreams is what I want to do. My mission is what God put me on my his berth to do.”  Inky Johnson

What is your mission in life?

MOLESKIN
The PAX pushed hard today. Busting out some good mumble chatter as we pushed through lots of Merkins and CMU Burpees. Shoutout to Mayberry going all beast mode.