F3 Knoxville

Tag: Mermaid

Shamrock – Pass it on

THE SCENE: Cold / Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circle

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 25

T-bombs

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side.

Stretch 

THA-THANG:

Mosey to grab CMUs – carry them to the playground – 

Partner up 

Swingset – 20 – pullups / CMU rows  –  2 rounds 

Picnic shelter – 25 curls / step-ups or jump ups – 2 rounds 

Bus lot- 25 CMU Tricep extensions  / Side Straddle Hops – 2 rounds 

Return CMUs

Mosey to football field for 4 corner abs  

Corner 1 – 25 – single count hammers

Corner 2 – 25 – single count hammers / 50 single Flutter kicks

Corner 3 – 25 – single count hammers / 50 single Flutter kicks / 75 cockroaches 

Corner 4 – 25 – single count hammers / 50 single Flutter kicks / 75 cockroaches / 25 Big Boys

COUNT-OFF & NAME-O-RAMA – 8
Voo Doo, Skid Mark, Honeydew, Mermaid, Curveball, Slappy, Spittoon, Anchorman,
CIRCLE OF TRUST/BOM:

Booster talked about the example of sacrifice that Jesus gave us. That has stuck with me so I spent some time looking up quotes about sacrifice. 

“Sometimes when you sacrifice something precious, you’re not really losing it. You’re just passing it on to someone else.” Mitch Albom – author

Time, attention, money, love, family time. 

 

Shamrock F3 vs. FiA Workout

  • THE SCENE: Shamrock. Weather high 30’s clear morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 20 X SSH
  • 10 X Merkins
  • 15 X Forward Baby Arm Circles
  • 16 X Reverse Baby Arm Circles (apparently I lost count)
  • 10 X Tempo Squats

THA-THANG:
The workout was a Tabata Timed workout with :40 seconds of workout at :20 seconds of rest 3 sets of each exercise.  The exercises listed below were a mixture of FiA workouts “borrowed” from my wife “Rapking,” and F3 staples. I had a random list of music playing so that when a song mentions men we would do a workout from the F3 side. When the music mentions women in the song we did a FiA workout. The only exception was Aerosmiths “Dude Looks Like a Lady” this song was the wild card and you could pick any exercise to complete. Some of the songs were “Man I feel Like a Woman,” “Girls Just Wanna Have Fun,” and “Watta Man.”

F3 List

  • Merkins
  • Curls
  • Overhead Press
  • Big Boy Sit-up
  • Snow Angels
  • Tricep Press

FiA List

  • Goblet Squats
  • Freddy Mercury
  • Plank
  • Flutter Kicks
  • Calf Raises
  • Lunges

 

MARY:
10 X Little Baby Crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The message in the workout is to not assume that a female workout is less intense or not as effective as a male workout. This message should be carried over in common life as well, and to never take for granted the importance of your partners role in a relationship. A relationship should not be dominated by one person and instead needs to be a team effort with equal input and contribution. Also today is the start of Lent for most faiths and is practiced by many. Always remember to never take the women in your life for granted and to treat them with the utmost respect just as a HIM should, but also don’t assume that the females are the weaker sex, the workout should be an indication of just how strong most women in our lives can be.

MOLESKIN:
We did say a prayer for Mermaid’s and Anchorman’s friends who are both going through major medical issues in their life. We prayed to keep them and their family strong during this very stressful time in their life.

Find A Dry Spot

[ The Scene ]

  • Cold, wet, rainy, but Friday

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I‘ll be your QIC this morning
  • A few things as we begin:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning, feel free to do so! But here is what this is not: an excuse to modify if you’re tired or sore. Here’s what this is: a call to action to push a little harder, a little longer, and encourage the man on your left and right to do the same.
  • FNGs?

[ Warm o Rama ]

***Everything on a 1 count***

  • 25 SSH
  • 10 merkins
  • 25 SSH
  • 10 squats
  • 25 SSH
  • 10 Rockettes
  • 25 SSH
  • 10 Imperial Walkers
  • 25 SSH

[ The Thang ]

  • Mosey to the CMU pile

(1) 25s

  • 25 curls (1ct)
    • Carry it to the street
    • 25 BBS
    • Carry it back to CMU site
  • 25 chest presses (1ct)
    • Carry it to the street
    • 25 BBS
    • Carry it back to the CMU pile
  • 25 dips (1ct)
    • Carry it to the street
    • 25 BBS
    • Carry it back to the CMU pile
  • 25 rows (1ct)
    • Carry it to the street
    • 25 BBS
    • Carry it back to the CMU pile
  • 25 incline merkins
    • Carry it to the street
    • 25 BBS
    • Carry it back to the CMU pile
  • Drop CMUs

(Mosey back to AO)

(2) 50s

  • POC 1: AO
    • 50 LBCs
    • Run to POC 2
  • POC 2: Entrance to the school
    • 50 calf raises
    • Run to POC 1
  • Rinse + Repeat 3x, for a total of 300 reps on total.

[ Mary ]

Front/Back (100)

  • 10 merkins
  • 10 LBCs
  • 10 Carolina dry docks
  • 10 American hammers
  • 10 mountain climbers
  • 10 flutter kicks
  • 10 pickle pounders
  • 10 shoulder taps
  • 10 cockroaches
  • 10 merkins

Down/Backs

  • 10×4 squats
    • Karaoke down/karaoke back
  • 10×4 squats
    • 50% sprint + back
  • 10×4 squats
    • 75% sprint + back
  • 10×4 squats
    • 100% sprint and back

Stretching With Steam (SWS)

[ COT ]

  • # off — 7 
  • Name o Rama
  • FNGs — 0
  • BOM

I am a product of the men of F3 Knoxville’s leadership and faithfulness. When I started with F3 6 years ago, I was just some college kid that was wasting his life away. Through the High Impact Men of F3, I was shown a different way. Surrounding myself with high impact fathers, husbands, leaders, and men helped me grow into the man I am today. And that is something I will never be able to payback. From the bottom of my heart, thank you. 

1000 Rep Bodyweight Workout

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
57 ℉ 100% 57 ℉ 3.9 mi/h E

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Tie Fighters each leg, 15 Grady Corns.

THA-THANG:

Mosey to walkway in front of church.

25 reps of each exercise.  4 times through. = 1000 reps.

Merkins push ups
Squats
Tricep dips
V-ups
Lunges, left leg
Shoulder taps
Lunges, right leg
Freddie Mercurys
Mountain climbers
Pickle Pointers

Mosey back to AO
MARY:
No time for Mary.  Sorry.
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

We’re all role models. Remember that as you go through your day.

 

MOLESKIN:
For all the sick and suffering.  For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

MR. ROGERS @ 50

THE SCENE: CLEAR AND COLD.  VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 OF ;  GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

 

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION,  PERSONALLY,  IS…I HAVE NO ANSWER.  I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY.  I DO KNOW I FEEL A DRIVE.  I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.