F3 Knoxville

Tag: Mayberry

Distance matters and mumble chatters with Airtaps

THE SCENE: 70 hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the boat dock with lunges and a fellowship mosey
THA-THANG:
partner up, 4 stations a little farther apart than normal. each station has three exercises and you have to complete all three before you move on to the next. When you get to the top of the ladder go back down.

  • Mountain Clumbers
  • Pickle Pounders
  • Monkey humpers

 

  • Burpees
  • Iron Mikes
  • Welsh Dragons

 

  • CCD
  • Hand Release Merkins
  • Shoulder taps

 

  • V-Ups
  • Air Taps
  • BBs

MARY:
WW1 Sit ups  and hello dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Flag handoff Thursday

Wait a Minute… This is Basically Just a Run!

THE SCENE: Lower humidity is a God-send

F3 WELCOME & DISCLAIMER Check it off the list. 

WARM-O-RAMA:

Typical Blindside warm-up: 

SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5 

THA-THANG:

1st “Stop:” 7s 

  • Box jumps at BathHouse 
  • BBS at Trailhead

2nd “Stop:” 11s

  • Lunges at BathHouse 
  • Dips at the first pole after the start of the guardrail 

3rd “Stop:” Lightpole Suicides 

  • Round 1: Squats
    • 1 Squat, run to 1st lightpole
    • 2 Squat, run to 2nd lightpole
      • Repeat to 5th lightpole
  • Round 2: Merkins 

Fellowship Mosey back to the AO

MARY:

Just a little SWB “Stretching with Blindside”

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

You do hard things. YOU chose to get out of the fartsack this morning and put in hard work. You chose the difficult path today. 

Something has happened to men. It has caused a dormancy & that is why F3 was born. Invigorate male community leadership. Instead of focusing on the 1st F all the time at F3, instead of just focusing on the sweat, it’s the other things that really matter. We are all men who are equal under the eyes of God. Not just us here this morning, but ALL men. It is not for us to decide which man is better, or which man is the strongest, or which man is the fastest, or even which man is allowed here or not. In F3, we leave no man behind and we leave no man where we found him.

We need to forge these bonds & make our community stronger. So I ask you, “How do you want to leave your legacy? How do you want to live beyond yourself?” 

Great leaders influence people after they are gone. Get into a Shield Lock, get those daily disciplines in, no matter what they are. DON’T FAIL! 

It’s why we are here. It takes a heart of change. Love has EVERYTHING to do with leadership. You may not often lead workouts (and you should do it more), but by being here, you are a leader… a leader in your household, a leader in your workplace, and a leader in your community, OUR community. 

In everyman beats the heart of a lion and once he has been picked up & scraped off, his heart is going to drive him to help and lead others. The man you help today will be the man who helps you in the future. 

What will your legacy be? 

ANNOUNCEMENTS:

F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack

9/11 Memorial climbs are available (Asylum at 10:00 am(?) and Farragut High at 6:00 AM) 

Shovelflag Handover at the DogPound on Thursday, September 22nd

Brolympics Nov. 5th at the Asylum AO, 0645 start time

Thunderdome

THE SCENE: 69 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

some of these and some of those

THA-THANG:
mosey to the thunderdome and partner up. One partner runs around the outside of the dome while the first partner does the exercise.

  • 100 merkins
  • 150 squats
  • 200 lunges
  • plank for the 6
  • 25 4X iron mikes
  • 50 4X V-ups
  • 100 4X BBS

MARY:
some streaching and mumble chatter
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:
1 Corinthians 1:4

remember grace today when you speak to others
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sunday – Cookout
https://docs.google.com/forms/d/e/1FAIpQLSdulvetg-2WnzdoQPO84VeusnTWCK8sd5a0miTgjMcarVSDnA/viewform

 

Sharknado!

11 of Dogpounds Finest made the best decision they would make today and laced them up for classic Mothership workout. “Sharknado”!!

WARM-O-RAMA:
Mosey to the upper parking lot with Stoli skips, side steps. Once at the parking lot did 10 x Imperial Squat Walkers, 10 Windmills, 10- Little baby arm circles.
THA-THANG:

Sharknado

Complete a set of exercises and run a lap approx 200 meters around planters in upper parking lot

Repeato until time is called

15 Burpees

20 Diamond Merkins

20 WWII situps

20 Merkins

20 Carolina Dry Docks

MARY:
Mosey and Jail break back to Flag. Circle up. 2 x Flutter kick as time expired.

CIRCLE OF TRUST/BOM:
“worry weighs a person down; an encouraging word cheers a person up.” Proverbs 12:25

MOLESKIN:
Pray for Ribbes wife, Mr Earl, and Ethel.

ANNOUNCEMENTS:
Swan Cabin coming up next month. Spet 16 and 17. Reach out to Waxjob if your interested in going.

Forgiveness

Warmup:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO

Mosey to Basketball Court
Stations
Sandbag Toss
Kettlebell Swings
CMU Farmers Carry
Burpees

Mosey to Soccer Field
Elevens
10 BBS
1 Merkin

Mosey to Bathrooms
Dora
100 Merkins
250 High Knees
500 SSH

Mosey to Concrete Stadium
5 Box Jumps
5 Decline Merkins
5 Rounds

Mosey to AO
Mary

Forgiveness – Colossians 3:13

bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.