F3 Knoxville

Tag: Moses

Grinding it Out

THE SCENE: 25 dry cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 31

Tempo Squat IC x 10

Tempo Merkin IC x 30ish until Spurt reached Grinder from parking lot

Imperial squat walker IC x 10

Bear crawl inch worm along the length of the Grinder (crowd favorite)
THA-THANG:
Stay on the Grinder at far end with basketball courts- everyone with CMU.

Count off and Battle Buddy up. One buddy completes 5 suicides or down and backs while other buddy knocks out rep count of prescribed exercise as below. Rinse and repeat until all rep counts are done. After each round, run down to Apex and along trail back to the Grinder.
3 rounds as follows:

1st Round:

• 200 shoulder taps (single count)

• 100 iron mikes (2 CT)

• 75 diamond merkins

*run lap*

2nd Round:

• 200 imperial squat walker (single CT)

• 100 dry docks

• 75 hand release merkins

*run lap*

3rd round:

• 200 CMU jump over (single CT)

• 100 CMU swings

• 75 jump squats

*run lap*

MARY:
High plank hold- Catalina wine mixer merkins single count around circle

Al gore hold and send jump squats around circle adding one at next member of PAX

Hold Iron cross Dolly IC x 20

LBCs to close

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
– Michael Jordan

I have a tendency to always look for the immediate outcome and gratification in my life. Trust the process. Grind it out everyday with fitness, work, and faith life. We are going to fail. It’s not about this workout today. It’s about the culmination of workouts over the duration of weeks, months, years that make us who we are. The same goes for our faith. We might not have an immediate prayer answered but stay true and stay consistent. Put in the work with prayer, confession, love your neighbor and your God consistently and eventually we will get there. Trust the process!

MOLESKIN:
Trust the process.
ANNOUNCEMENTS:
Maryville beer ruck today- 6PM Sandy Springs park. Let’s get it!

Passing of the Torch

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH for Pax coming in Hot! 40ish in cadence
Mosey to Football field, randomly stopping to acquire more reps of miscellaneous things for the 6 along the way.

THA-THANG:
Pax will work down and back on the football field doing the reps and exercises shown. Then, once pax have completed down and back Q calls out 10’s and 30’s for the pax to work down and back, then 20’s and 40’s.

Football Field:

  • Endzone = (5) Burpees
  • 10 = Merkins
  • 20 = WW2
  • 30 = Shoulder Taps
  • 40 = Ankle Touches
  • 50 = Line Jumps
  • 40 = Flutter Kicks
  • 30 = Monkey Humpers
  • 20 = Peter Parkers
  • 10 = Jump Squats
  • Endzone = 5 Burpees

Mary:
No Time!

COUNT-OFF & NAME-O-RAMA
18 Pax!
CIRCLE OF TRUST/BOM:
I struggled and battled with clearing my mind and coming up with the words to say ahead of time.  I went and spent some time at the football field and the AO the night before, to soak in the atmosphere and listen to God. I prayed over the field where we would work out and I prayed at the AO. Ultimately I asked God to provide me with the words that needed to be spoken and I believe He did so.

I sum it up like this:

Drifter,

  • Put the pax before yourself
  • Lead from the front, laying out the next 43 feet ahead of the pax
    • In reference to building a leadership road 43 feet ahead of the people driving on it. The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
  • Pax, you are all freed to lead. F3 promotes male leadership. This is not Drifter’s AO. It is yours, and he speaks for it.
  • Drifter, motivate and empower your pax. Lead from the front and always be ready to jump into the trenches with them.

MOLESKIN:

ANNOUNCEMENTS:
F3 Knoxville CSAUP Saturday Morning!
F3 Alcoa Rucking Beer Tour Saturday Evening!

Jurassic Park

THE SCENE: 40 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC
THA-THANG:
Mosey over to Pearson Springs (~0.5mi) for a little 99 problems under the big pavilion

  • 99 Merkins
  • 99 Monkey Humpers
  • 99 BBS
  • 99 OH Claps
  • 99 Lunges
  • 99 Bicycles (2 ct)
  • 99 Shoulder taps (2ct)
  • 99 Squats
  • 99 Flutter Kicks (2 ct)

A few Merkins and a few Monkey Humpers on the run back to the AO

MARY:
Finished off with 4ct OH Claps x30!
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
“I never lose. I either win or learn.” – Nelson Mandela

We lose at things all day, whether its arguments or something with our job. Every time we lose, there’s a reason for it. Instead of dwelling on the loss, figure out why you lost. How can you overcome next time and be a winner. Use each loss in your life as a lesson to learn and hold onto it.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BOMB-SHELTER BULK

THE SCENE: 30’s and a bit nipply
F3 WELCOME & DISCLAIMER💪✔
WARM-O-RAMA:
Cherry Pickers, Wind-Mills, Tempo Merkins, Dancing Bear, Tempo Squats

THA-THANG:

1) With CMU: Sets of 30-25-20-15-10 of Alpos, Squats, Shoulder Press, and Curls.  Each set had a distance Farmer Carry after.

2) Divide into two groups.  Group 1 Moseys and does 5 Burpees at every corner of the basketball court.  Group 2 Farmer Carries their CMU down the path where there are pain stations along the way to be done with the CMU.  When Groups complete their task, they switch and repeat for AMRAP.  Pathway Pain Stations: Buy In with 5 Burpee Jump Overs……..1. Thrusters(x10), 2. Shoulder Press(x15), 3. Merkin Overs(x10), 4. Shoulder Raises(x15), 5. Curls(x20), 6. Squats(x15), 7. Tricep Extensions(x20).

MARY:
Flutters(ICx20), Hello Dolly(ICx20), 6inch LBCs(ICx8)
COUNT-OFF & NAME-O-RAMA
10 Strong, including one FNG “Limbo”
CIRCLE OF TRUST/BOM:
John 15:4 – “Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me.” Jesus gives us ONE STEP to success in this life.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP/ Blood Drive

Helen’s Twisted F3 Sister

THE SCENE: Low 40s and feeling warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pax begun with a mosey to secure remaining supplies from across the street (4 more CMUs were needed and not pre staged). Continued the mosey stopping along the way for warm-up movements and new Pax picked up the supplies each time.
1st Stop – At supply dump 10 SSH
2nd Stop – 10 Tempo Squats
3rd Stop – Walking Lunges across bridge
4th Stop – 10 Tempo Merkins
5th Stop – 5 Cherry PIckers, 5 Windmills

THA-THANG:
Helen’s Twisted F3 Sister:
3 Rounds (for time):

  • 400 Meter Run
  • 30 CMU Swings
  • 15 CMU Thrusters

MARY for the 6:
Rinse & Repeat for the 6

  • 5 V-Ups
  • 10 Peter Parkers
  • 15 BBS
  • 20 Ankle Touches

6 Up! Continus Work:
Rinse & Repeat 4 Time:

  • 5 Burpees
  • 5 Jumping Air Squats
  • 5 Walking Lunges
  • Run 200 Meter

Return supplies to dump location

MARY:
Nearly cut the men short on work but noticed 2 min remaining:
10 Merkins IC
LBC for Time
COUNT-OFF & NAME-O-RAMA
10 Men for another pre-launch Arsenal beatdown!
CIRCLE OF TRUST/BOM:
Never stop doing good.
MOLESKIN:
Galatians 6:9
Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.
ANNOUNCEMENTS:
F3 Knoxville – Asylum CSAUP 1/30/2021
Maryville Rucking Beer Tour! 1/30/2021
KY organizing F3+M’s & 2.0s for fellowship at the camp! March 13th (rough date) Includes a gym, rock climbing, basketball, bouldering, dodgeball and outdoor activities as well!