F3 Knoxville

Tag: Moses

Hillacious

THE SCENE: It seemed like it was a nice cooler morning, Moses tried to warn us. Some doubted him but we soon found out it was mugggyyyyy
F3 WELCOME & DISCLAIMER
WARM-O-Rama

Plank jacks 10 4ct ic

Mountain climbers 10 4c ic

Good mornings- IC down 4 down 4 up- 10

Angle grinders- 10 sc ic

Imperial walkers-10 4ct ic

THA-THANG:
Pax grab their blocks. Avocado grabbed the 50lb bag to start. Mosey to walk way by river.

pax started mosey towards tennis courts. Every 2nd light post stop 2 merkins , accessing order till we reached the bridge by tennis courts. Switch bag carrier every stop.

Set up at cross walk facing hill towards school

At base of hill pax line up- one pax grabs bag and runs to top of the hill.

Rest of packs did 5blockies, 5 thrusters, 5 swings. Rinse and repeat 

When pax a gets down he starts doing exercises. Next pax takes bag and runs top and down. When he hands off bag he keeps running hill with next pax. Repeat till the first pax is left doing exercises. Last pax took bag and all ran to top.

we then repeated going up Ceader other way. All pax did 10 thrusters than 1 pax took bag and all ran 4 light post uphill

repeated one more time

Mosey back to grind stone. Every 3rd light post 3 squats ascending by 3 every light stop. Q carried the bag back.

 

 

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

A leader… is like a shepherd. He stays behind the flock, letting the most nimble go out ahead, whereupon the others follow, not realizing that all along they are being directed from behind.

Nelson Mandela

MOLESKIN:
Thank you Nair for remembering the key bag which Q left at the flag, Douh.
ANNOUNCEMENTS:
Flag hand off 7/30 7Am at the Arsenal. No beatdown at Bombshelter

work day Aug 6th at Cerebral Palsy center

beer mile 9/10 at Moses

Where’s the mumblechatter

THE SCENE: Classic summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No need for a weak warmup. Grab the CMU and get going
THA-THANG:
Start at the base of the bridge on the greenway. 20-to-1 using the 10 light poles as markers on where to run. Halfway point between lightpoles also counts as a turnaround point.

Start by running to 20th point and return. Upon return, do 20 double-merkin-burpees and 20 sumo squat good mornings. Run to the 19th turnaround point and return to do 19 of each exercise.. You get the point. The farthest point and back was around 1/3 mile.

Most made it to round 16ish +/- a round.

MARY:
20 BBS and 20 Flutter kicks (4ct) until time
COUNT-OFF & NAME-O-RAMA
12 showed up to get in the work
CIRCLE OF TRUST/BOM:
Sometimes you aren’t exhausted because you spent all your time doing something. But instead you realized that you spent no time doing something else and you’re out of time.

Every second you spend doing one thing is a second you also could’ve spent doing something else. Use your time for what’s important and what makes you and other’s around you better.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The “No Running” Workout

THE SCENE: ~68 degrees; humid, but certainly bearable.
F3 WELCOME & DISCLAIMER

  • Explicitly notated.

WARM-O-RAMA:

  • Motivators from 5 – IC
  • Monkey humpers – IC (10x)
  • Tempo Squat Jumps – IC (5x)
  • A little bit of this & a little bit of that

THA-THANG:

DORA style workout – Partner up:

  • Pax 1: works through the following exercises 1) 300 CMU curls 2) 250 CMU OH press 3) 200 CMU rows while Pax 2 is completing the following station:
  • Pax 2: CMU OH carry to the cone: 5 burpees, 10 jump squats, 15 SSH; CMU OH carry back to the starting line. Once complete, PAX 1 & 2 alternate and Pax 2 begins with current rep count. Rinse and repeat.

MARY:

  • Al Gores – 30 second hold + 5 SSH + 30 second hold
  • Flutter Kicks – IC (4 CT – 20x)
  • 10 Big Boys (OYO)
  • Little baby arm circles (for time)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Learn to take care of your things, and they will always take care of you”. A simple lesson my meticulous father taught me as a young boy. As most teenagers are, I was careless with anything I owned or used. For example, I would use my father’s tools and always failed to put them back where they belong. Then, they would get left outside, rust, and no longer function as desired, OR I could never find them whenever I needed them again.

Although it is a general adage, it is extremely relevant and a great reminder as men and leaders. Whether it is your mental or physical health, your family, your career, your employees, or anything else in life you are responsible for, it is important to take time to give them TLC and be intentional with everything you do. Take time to care for your things in life, and they will always care for you.

MOLESKIN:
– Potential opportunity to serve and work with True Purpose Ministries, an addiction treatment center in Blount County. This is an all-male facility that provides housing, job training, food, clothing, transportation, and bible discipleship training to men recovering from drug and alcohol addiction. This could be a great opportunity to support this organization and our local community.

ANNOUNCEMENTS:
– Beer Mile @ Moses – September 10th

That Time We Ran Again…

THE SCENE: Warm with a healthy amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, little baby arm circles, tempo squats, mosey to oval office
THA-THANG:
Complete 10 reps of the 3 exercises below then run a lap.  Next do 20 reps and 2 laps.  Then 30 and 3.  Work your way back down after 30 and 3.

  • Merkins
  • Crunchy Frogs
  • Iron Mikes (1c)

MARY:
Cherry pickers, overhead claps, protractor (each HIM called out a degree), 20 LBCs oyo, Catalina wine mixers, leg stretches on your own until time.
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:
I have been on vacation from work all of July.  Today I go back to work.  I have been dreading going back to work leading up to today but last night I started thinking about how much worse my experience will be if I go into it with a bad attitude.  So I made a conscious decision that I was going go into the day with a positive attitude, claiming that they day would be a good one. Yes, it could still turn out terrible but at least I will start my day off better.  Many of our experiences in life are greatly effected my our attitudes going into them.  Control what you can control.  Make the choice to have a positive attitude.   Do this for yourself and for those around you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Beer Mile was moved to September. Do it!

Deck of Death with Suicides

THE SCENE: Spectacular morning for a beat down (70s and cool)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx16, Cherry Pickers x5, Little This Little That, Michael Phelps
THA-THANG:

Deck of Death.  Circle up, PAX picks card to determine exercise and rep count.

  • Diamonds = Pull-up Hangs and Bent over Rows (handful of PAX use pull-up bars to hold at 90 degree pull-up while remaining PAX do Bent over Rows)
  • Clubs = Goblet Squats
  • Hearts = BBS
  • Spades = Merkins
  • Number card = number x 2
  • Face card = 25 reps
  • Ace = 30 reps
  • Joker = 40 skull crushers (tricep extensions over head)

Any number card that was 5 or less was a suicide of that number.  From exercise equipment end of grinder to bathroom wall and back counts as 1.  Eventual mod on suicide was down was 1 and back was 1.  If even card was drawn, Bernie Sanders back to exercise equipment.

MARY:
LBCs for time
COUNT-OFF & NAME-O-RAMA
Hot Squat, Moses, Yosemite, Hydrant, Grouch
CIRCLE OF TRUST/BOM:
With recent activities in our country, it is easy to get lost in the world activities and while we as disciples of Christ have differing opinions, we are called to be salt and light to the world.  Yeshua showed us what it meant to love those who did not call him Messiah and what it meant to give tough love to those who called themselves disciples of YHWH.  Yeshua is our model.  While we may not always agree with people on their stance and thoughts, we can still love them even if the world says that there is no love without believing exactly as they do.  We all know that this is not true.  I can love while disagreeing with you.  Remember to hold fast in your convictions as YHWH and Yeshua lead you but also remember that YHWH tells us to let him do the changing of the heart; we are simply to plant the seeds.
ANNOUNCEMENTS:
Beer Mile moved to September 10 at Moses abode.  See Moses for details.